Speed Squats / Deadlifts

Yesterday I did speed squats & deadlifts. I have been having problems with my left knee after doing heavy box squats the other day. I was cautious about doing squats but I figured I had to give it a go. After the work out my knee felt great and now today I don't feel any pain. The body is very wierd. Yesterday's work out went like this.

Bike - 10min warm up
Speed Box Squats (below parallel) - 10 sets, 2 reps, 225lbs
Platform Deadlifts - 6 sets, 1 rep, 365lbs
Good Mornings - 4 sets, 6 reps, 225lbs
Various Arm and Ab Exercises.

I revert back to my body building style of training when I finish a work out with fuel left in the tank. I managed to handle the 70lbs dumbbells for 3 sets of 12 reps dumbbell hammer curls.
I'm working today and not able to work out. Tomorrow I'll be doing msx effort bench. Speaking of which I've changed my program slightly. It's the same basic principle with max effort and speed days but the exercises have changed. Here is what I planned

Max Effort Squat / Deadlift
-Above parallel Box squats
-Sumo Deadlifts
-Declined Sit ups
-Trunk Twists

Speed Bench
-Speed Bench Press
-Dips
-T Bar Rows
-Standing Military Press

Speed Squat / Deadlift
-Speed Squats below parallel
-Speed Deadlifts from a platform
-Good Mornings
-Hanging Leg Raises

Max Effort Bench
-Rack Bench Press (lock outs)
-Close Grip Bench
-Dumbbell Rows
-Seated Dumbbell press

I really like what I've come up with. It should gain me excellent results.

Snowdaddy

Oh Ya! (Part 2)

Another amazing work out has come and gone. I think there might be something in the water cuz I'm freaking myself out. Here's why.

Speed Bench - 8 sets, 3 reps, 225lbs. (set 5 & 6 275lbs/3reps)
Free Dips - 3 sets, 5 Reps, My body weight
Inclined Dumbbell Press - 3 sets, 5 reps, 100lbs
Lat Pull Downs - 3 sets, 6 reps, 200lbs
Standing Military Press - 135lbs/6, 155lbs/6, 185lbs/6 partials, 135lbs/6
T Bar Rows - 45lbs/6, 135lbs/6, 180lbs/6

The Bench felt very strong. It seemed like my pressing distance was shorter some how (?). The free dips really made me feel good. I can actually do 5 dips without assistance. Amazing! The T bar rows I threw in at the end to finish off any extra energy I had. They really seemed to hit the lats. I think I'll put them in next rotation. Another awsome work out for the blog.

Snowdaddy

Thats enough!

After taking yesterday off to let my back heal I woke up this morning and the pain was still there. "Thats enough"! I took two advil and off to the gym I went. Now its almost 6 hours after the work out and my back feels great. I guess it was time to stop being a baby. Here is how this mornings work out went.

Bike - 5 min warm up

Squats - 135lbs/6, 225lbs/6, 315lbs/2 Warm up
Box Squats - 315lbs/3, 365lbs/2, 405lbs/1, 405lbs/1
Sumo Deadlifts - 6 sets, 2 reps, 365lbs
Declined Sit ups - 3 sets, 14 reps

Last max effort squat/deadlift day I said I would take 405lbs for a ride and I did for two sets. I'm really starting to enjoy box squats. I'm finding that they split the movement into two distinct segments. Before I was having trouble remembering everything now it's much easier split into two. The sumo deadlifts were stronger than ever before. On my 5th set I got psyched up and lefted the bar for 3 reps. A surprise for me. Maybe I'll go up next work out to 385lbs.

'God created the leg press to keep the geeks out of the power rack'

Snowdaddy

Ouch!

Today was supposed to be max effort bench day but I have a pain between my shoulder blades that is causing me some grief. It's not a big problem. I just took some motrin and everything seems to feel better. I'm sure it came about from yesterday's work out, Speed squats and deadlift. Here is what happened.

Elyptical Trainer - 10min warm up


Squats - 10 sets, 2 reps, 225lbs
Platform Deadlifts - 315lbs/3 reps, 365lbs/2 reps, 4 sets 1 rep 405lbs
(performed on two 25lbs plates side by side)
Good Mornings - 3 sets, 6 reps, 275lbs
Declined Sit Ups - 3 sets, 12 reps
Trunk Twists - 3 sets, 30 twists, 30lbs bar

The Deadlifts felt great off the plates which raised me up about 1 1/2 inches. Squats felt good but I started to get sore shins at about the 7th set. I'm sure this is because of the running I did the other day. The Good Mornings as usual felt awsome.

Instead of lifting today I rode the bike for 15 minutes then did a walk/run on the treadmill for 20 minutes. To complete my work out I did a full compliment of stretches for my legs. They certainly need it. At one point I layed on my back on the floor and my back tightened up. I thought that I would be stuck there until help arrived. Lucky for me it subsided and I came to my own rescue.

Snowdaddy

PS: a shout goes out to my training partner who was abviously bored today and tried to crusify himself on the cable cross over machine. It was very funny.

Speed Bench Day

Yesterday was spped bench and was one of my better work outs to date. Here is what made it so good.

Bike - 5mins warm up
Various Ab Exercises for warm up

Speed Bench - 8 sets, 3 reps, 205lbs
Inclined Dumbbell Press - 3 sets, 6 reps, 100lbs
Dips - 3 sets, max reps, all me baby!
Lat Pull Downs - 3 sets, 8 reps, 180lbs
Standing Military Press - 4 sets, 6 reps, 135-175lbs
Various Bicep/Tricep exercises to finish

I decided to do free dips instead of machine dips and I'm glad I did. My best before now was 2 free dips. Yesterday I managed 3 reps and almost a fourth but I couldn't lock it out. From now on I will only be doing free dips. Not more stinking machines for me. I'm sure this will really help my bench.

Nutrition is a key factor in one's performance. Susan told me to have a small meal, high in protien before my work outs. I've been doing this and I find that I have lots of energy through out my work outs. I'm sure this may be elementary to most experienced lifters but it is new to me.

It's currently 0400hrs and I'm at work. I decided to run this morning because I will more than likely be sleeping later on and I'll feel guilty if I go today with out doing some kind of exercise. This morning at 0200 I did a run/walk for 25min. The first 10 min were all jogging. Now my legs feel like jello but I feel better for it.

Snowdaddy

Oh Ya!

Today was max squat / deadlift day and man I feel great! Here is why.

Elyptical trainer - 10min warm up

Box Squats (below parallel) - 135lbs/6, 225lbs/6, 2x(275lbs/3), 315lbs/2, 2x(365lbs/2)
Sumo Deadlifts - 2x(315lbs/2), 4x(365/2)
Various Ab Exersises

It is now 2 hours since the completion of my work out and I can totally feel it through out my entire posterior. From lower back to hamstrings. I focused on pushing my traps into the bar on box squats and I found them to be much easier. Next max effort day I think I'll give 405lbs a ride on box squats. Sounds like fun.

Snowdaddy

Max Effort Bench

Today I did max effort bench. Yesterday I took off and today I felt well rested and ready for battle. Here is how the war went.

Bike - 10min

Bench Press - 135lbs/6, 225lbs/6, 275lbs/1 (warm up)
Rack Press - 275lbs/4, 315lbs/2, 335lbs/1, 335lbs/1.
Close Grip Bench - 185lbs/6, 205lbs/6, 205lbs/6. (very strick form, no bounce)
Dumbbell Rows - 110lbs/6, 125lbs/6, 125lbs/6.
Seated Dumbbell Press - 60lbs/8, 70lbs/6, 85lbs/6.

Everything felt great! I feel that I'm finally getting in my groove and I should be able to go for some new maxes while I'm here.

Snowdaddy

Speed Squats / Deadlifts

Yesterday as I promised I did a work out. After my warm up I thought that I might not be able to do squats because my knees were sore. After two warm up sets the pain in my knees subsided and I decided to continue. Here is what happened.

Bike - 10min warm up

Speed Squats - 10 sets, 2 reps, 225lbs
Platform Deadlifts - 6 sets, 2 reps, 315-365lbs
Good Mornings - 4 sets, 6 reps, 205-255lbs

I was concerned in my past work outs because I figured because of the heat I was loosing strength. Yesterday's work out showed me that it wasn't true. The squats were easy and strong. For the platform deadlifts I stood on two 25lb plates, which raised me up about 1 1/2 inches. I am also focusing on my deadlift technique. In the past I have found that I am leaning too far over the bar in the set up phase of the movement. The good mornings were awesome. At 205lbs they felt quite easy. I added another 50lbs and they still felt great. I could actually feel the muscles though out my posterior chain flex and stretch. Wonderful.
I have been reading about box squats and one of the comments that has been common to all the articles is, "as you begin to rise push your traps into the bar". There are lots of things to remember for every powerlifting movement and I'm usually lucky to remember half of them. Yesterday, during squats, I tried to push my traps into the bar and I was surprised how comfortable it made the movement. I only did this with 225lbs and I'm curious to feel it with 315lbs+.

"Lift Big" or don't bother.

Snowdaddy

Going Strong

I haven't created a post in a while. This doesn't mean that I haven't been working out. Check it out.

16 May 2006

Box Squats - I am doing these for the fist time so I started with the bar then managed to go up to 275lbs for 2 reps, 2 sets. I'm not sure if I'm doing them right. I'll have to confirm when I get back home. For now I'll just keep hammer'n.

Deadlifts - 3 sets, 315lbs 2 reps, 405lbs 1 rep, 405lbs 1 rep.
Rack Pulls - 4 sets 495lbs, 585lbs, 635lbs (fail), 585lbs.

Varrious Ab Exercises.

All in all the work out was good. The rack pulls were a bit deeper than I normally go hense the drop in weight. After weights I went for a walk.

17 May 2006

Elyptical Trainer - 10min Warm Up

Speed Bench Press - 8 sets, 3 reps, 205lbs
Inclined Dumbbell Press - 3 sets, 5 reps, 80-110lbs
Machine Dips - 3 sets, 8 reps, 14 plates
Lat Pull Downs - 3 sets 8 reps, 180lbs (stack)
Standing Military Press - 3 sets, 6 reps, 135-165lbs

18 May 2006

At 0430 this morning I managed to haul my ass out of bed to go for a jog. I jog (try to) 10 minutes out then walk/run back. Today I was able to jog for 10 minutes straight before turning around and coming back. In total it took 24 1/2 minutes and I jogged 12 minutes of that. Not bad for a guy who hates running and weighs 300lbs. I'm going to keep at it. By the end of my two months here I should beable to run the full 20 minutes at a pretty good pace.

I plan on working out later today so I'll post again with today's Speed Squat/Deadlift work out.

Snowdaddy

Away From Home

Today I did my first work out at what is gradually becoming my home away from home. Once again I have to spend two months away from my family and home. I think it's harder this time because I'm gone durring the summer. I'll miss playing in the yard with my wife and kids.
I will try to make the best of things by hitting the gym harder than ever and loosing a nagging 25lbs I've had since my last dose of creatine. Along with my hard core powerlifting work outs I plan on running (jogging) several time a week.

Here is how my first work out turned out.

Last night run/walk 24 minutes. I'm so out of shape. This almost killed me. I'm sure it will get easier with time.

Today

Bike - 10min warm up

Bench Press - 3 sets 135lbs/12reps, 225lbs/6reps, 275lbs/1rep
Rack Press - 3 sets 275lbs (for singles, done 1 inch above chest)
Close Grip Bench - 3 sets 6 reps 185lbs

Walk - 20min

The work out was short I know but I'm still a bit "jet legged". The walk was intense. We walked at a good pace but the real killer was the 38 degC temperature. I'm sure we burnt enough calories.

Tomorrow I'll give max squats & deadlifts a go. I'm looking forward to trying box squats.

Snowdaddy

Deadlift Video

I edited my best lift of my day at the HHG. Check it out.

http://powerliftingvideo.com/request.php?165

I know it's not a PB but it is my best training lift that I have managed to record thus far.

Snowdaddy

Deadlifts At The HHG

Today I went over to the HHG and was looking to pull some big iron. I guess today just wasn't my day. I wanted to break my deadlift PB but it was a no go this evening. I handled 220kg with ease so I was thinking I was in line for my new max. I tried 250kg and it only got a couple of inches off the floor. "Maybe this is too much of a jump for me", I thought so we dropped the weight to 242.5kg. By this time I was spent and it too would not travel more than a couple of inches from the floor. Damn!

I did however come away with a new game plan for my training over the next two months. When I get back I'm going to take that 250kg for a ride. My next post I will write my new training plan. It should be similar to my current plan but some of the exercises will be tailored for my weak points.

Thanks to Susan and Brock for helping me once again.

Snowdaddy

Max Effort Squat / Deadlift

What an elementary mistake. Yesterday I tried to do max effort squat / deadlift. This was my third day in a row working out not to mention my second consecutive max effort day. The first exercise of the work out went fine but I soon ran out of energy during my second exercise. Here is what happened.

Rack Squats (top partial) - 4 reps 585lbs, 2 reps 675lbs, 725lbs for a single.
Sumo Deadlifts - 5 sets 6 reps 225lbs.

I managed to do the first set of sumo deadlifts then I just fell apart. My last 2 sets were done as 4 sets of three. One redeeming point was that I never slacked on technique. I made sure to squat down deep when pulling the bar. Today I can feel that I did indeed hit my hams and glutes. Getting up this morning wasn't easy. I was supposed to do some ab and obliques movements but I was so wrecked I decided to fight another day. The better part of valor...

Snowdaddy

Max Effort Bench

Man have I ever missed going to the gym. I have missed the night after and the next day sore muscles. I have missed the sound of iron clanging and the feel of the chalk on my hands. Every one who lifts big iron knows what I'm talking about. I don't take drugs, I don't have to. I picked up a saying from a techno group, "This is my church. This is where I heal my hurts." Eventhough I come away from the gym sore and hurting I always feel better after a good work out.

Today I did Max Effort Bench. Here is how it went.

Rack Bench - 3 reps 275lbs, 1 rep 295lbs, 1 rep 295lbs, 1 rep 275lbs.
Flat Dumbbell Press - 3 sets 6 reps 100lbs
Close Grip Bench - 3 sets 6 reps 205lbs
Seated Dumbbell Press - 2 sets 5 reps 80lbs

I short changed myself due to lack of time. I was supposed to do barbell rows after close grip bench and I should have added an extra set to every exercise. Eventhough I cheated myself it still turned out to be a great work out.

Snowdaddy

First Real Work Out

On Tuesday I did my first real work out on quite a while. It is now two days later and I'm still paying for my over enthusiasm. Here is what I did.

Speed Bench Day

Speed Bench - 8 sets, 3 reps, 205lbs
Inclined Dumbbell Press - 3 sets, 6 reps, 80-100lbs
Dips - 3 sets, 6 reps 90-40lbs assistance
Chin Ups - 4 sets, 6 reps, 130lbs assistance
Standing Military Press - 3 sets, 6 reps, 135-155lbs

After the work out I felt very good. It was great to feel pumped up again.

Today I had so much yard work to do I couldn't make it to hit speed squats and deadlift. So while BBQing diner I pulled out my 80lbs dumbbell that has been hiding in my shed all winter and did some single arm standing presses. I modified this dumbbell with a 2 inch diameter handle. It works great for improoving my grip strength. Right now my fore arms and shoulders feel awsome. The way I work out with it is simple. From the ground I grab the 2 inch handle, clean the weight to my shoulder then press it over head. If you have never tried this before you are really missing out on a great fore arm exercise. Till next time.

Snowdaddy

Back At Er'

I managed to drag my sorry self back to the gym today. I didn't do my scheduled work out. Here is the way I handled My first day back.

Bike - 5 min

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/4 reps, 305lbs/1 rep
Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/2 reps
Sumo Deadlifts - 315lbs/2 reps, 405lbs/1 rep
Deadlifts - 455lbs/1 rep

I was very surprised at the 305lbs for a single. I guess the lay off was a good thing. I'm not planing on going back too heavy right away because I'm leaving again for 2 months. When I'm there I'll be going at it hard and heavy. I'm hoping to come back stronger than ever. Stay tuned because I'll constantly be updating my blog.

Snowdaddy

I Feel Like A Slug

Because of a death in the family I haven't had the chance to even look at a weight in 2 weeks. We had to travel to Monteal in the family mini van. I haven't even had an internet connection in which to up date my blog. Last night I found a really cool video. I love to deadlift. This is a video of pure, raw power and the will to succeed. Watch the final lift. Any lesser man would have given up and dropped the bar. AWSOME!

http://www.irongame.com/videos/20060324/KonstantinKonstantinovs2006April2ndLatvianNationals405kg892lbDL925kg936lbDL430kg947lbDL.wmv

AM Speed Squat / Deadlift

Once again I did my work out before work. I was able to get up and to the gym for 0600 hrs. Here is what I did.

Speed Squats - 10 sets 2 reps 225lbs
Speed Deadlifts - 6 sets 1 reps 365lbs
Good Mornings - 6 sets 6 reps 225lbs

It was short and sweet. I only had time for a 45 min work out because I had to wait for the rack. It makes me laugh to see people using the rack that have no idea what they are doing. I could, and should, write a book about all the funny things I've seen in the weight room. Here are some examples.

- This morning the guy in the rack doing squats. He had 95lbs on and was only going to 45 degree leg bend. My 4 year old daughter squats deeper than that.

- A while back I whitnessed a guy doing leg extensions without bending his legs. He stood up in the machine and would throw himself back in the seat with straight legs. I am not exagerating. I had to stop my work out to watch.

- An older gent sat down at the side lateral machine and proceeded to do squats while doing the side lateral movement.

- A guy doing weighted dips loaded up his belt with about 135lbs of weight. I thought "wow this is going to be impressive". He could bearly get up to the starting position. Once he managed to get his arms straight he proceeded to do what I would call "negative shrugs". All the movement was in his shoulders his arms stayed straight the entire time.

I am no expert on technique but some of these exercises are down right dangerous. I'm sure everyone has seen their share of goof balls. If I can get some comments maybe you can share some of your funny expieriences.

Snowdaddy

AM Speed Bench

Today I did my work out in the early AM. I managed to get myself organized and made it to the gym for opening at 0600 hrs. I usually don't work out so early but I figured I'd try something new. Here is how things went.

Speed Bench - 10 sets 3 reps 205lbs 55 sec rest
Inclined Dumbbell Press - 3 sets 6 reps 80-100lbs
Dips - 3 sets 6 reps 50lbs assistance
Chin Ups - 4 sets 6 reps 130lbs assistance
Seated Military Press - 3 sets 6 reps 135-155lbs

I am still having problems with my chins. Because of this I do my reps slow and controlled. One day I may be doing my chins with "ME". Speed bench was done with 55 sec rest. At 205lbs I liked the sets with 60 sec rest. Going down to 55 sec makes a huge difference. It's much harder. Dips feel good. I think I'll go up next work out. I had to do seated military press today because the rack was occupied. Seated presses felt great. I didn't miss any reps this work out.

Snowdaddy

Max Effort Bench

Nothing to say today so lets get to it.

Bike - 10min
Rack Bench Press - worked up to 3 sets 3 reps 275lbs (explosive press)
Flat Bench Dumbbell Press - 3 sets 6 reps 80-100lbs
Close Grip Bench - 4 sets 6 reps 225lbs
Barbell Rows - 4 sets 6 reps 185-245lbs
Seated Dumbbell Press - 3 sets 6 reps 60-80lbs

The only problem I had was durring close grip bench. I failed to make 6 reps on all the sets except the 3rd set. There is nothing like going to failure (Ouch!).

Snowdaddy