Deadlift Day

Today was deadlift day. I took yesterday off and rested my legs. It's sort of a love-hate feeling when I hit legs for the first time after a long break. Here is what happened.

Deadlifts - 8 sets, 4 reps, 365lbs
Lat Pulldowns - 4 sets, 6 reps, 185-235lbs

I had two more exercises to perform but I was catching up with a fellow lifter at the gym. I haven't been there is 7 months. I should have done.

Good Mornings - 4 sets, 6 reps
Weighted Declined Sit Ups - 4 sets, 10-15 reps.

Next time.

Snowdaddy

Second Work Out

Today was bench day and I'm still sore from Monday when I was goofing around. I should have warmed up a bit more because I tweeked something under my arm pit. It didn't feel serious so I decided to continue with what I could. Here is what happened.

Bench Press - 8 sets, 4 reps, 225lbs
Dips - 4 sets, 6 reps, All Me. (failed on third set)
Lat Pull Downs - 4 sets, 6 reps, 185-235lbs
Single Arm Dumbbell Press - 4 sets, 8 reps, 50-70lbs

The single arm presses are something new for me. I liked doing standing push presses in the rack so the single arm presses will be a great alternative. I do them strict by haveing a staggered stance and holding on to a rack with my free hand. Tomorrow will be a day off and Friday will be Deadlift day.

Snowdaddy

First Work Out

Today was my first real day back in the gym. Yesterday I goofed around for about an hour to get the feel back. I started with bench and was surprised to finally bench three plates. 315lbs! Ya for me! Today's work out went something like this.

Low Box Squat - 8 sets, 4 reps, 275lbs
Lying Leg Curls - 4 sets, 6 reps, 80-120lbs
Inclined Leg Press - 4 sets, 10 reps, 270-540lbs
(ss with) Calf Extensions - 4 sets, 10 reps, 270-540lbs

Everything felt good. I think the rest has done me well and I'm starting this new program from beyond where I left off while working over seas.

Snowdaddy

Home Sweet Home

When I got home from over seas I went on some much needed R&R with my family. We decided to tour the west coast of the USA, route 101. Our tour took us from our home in Winnipeg to the Rockies in British Coloumbia. From there we took hwy 101 straight south to San Diego. Then East to Houston, then straight North to home. If you follow the route on a map we managed to travel through some amazing places. My favorite part of the trip, other than spending the time with my family, was Venice Beach California.
There I went to Muscle Beach where I pumped of some sets of bench press. I Then went to the mecca, Gold's Gym Venice Beach. In the parking lot I ran into Tom Magee and we had a good conversation about powerlifting in Canada. Inside I talked to and had my picture taken with Gunter Schlierkamp. What a great guy. Here are some pics of my experience.




Snowdaddy

I'm A Bad, Bad Man!

I was so dissapointed by my performance on deadlift day I decided to punish myself. Here is how I did it.

Squats - 135lbs/12, 2x(225lbs/8), 8x(275lbs/4)
Leg Extensions - 180lbs/12, 240lbs/8, 260lbs/8

After this I could bearly walk out of the gym. Maybe next time I won't fail. (lol)

Snowdaddy

2 Outa' 3 Ain't Bad

Oh well, it was for not. yesterday I was hoping to finish my test week with a new deadlift PB. The night before was our crew party to wrap our tour here in South West Asia. We went to the HofBrau Haus, a fine German restaurant serving heavy food and 1L beers. Obviously my deadlifts didn't like either. I didn't even come close to lifting a PB. Here are my attempts.

Attempt 1 - 515lbs Miss (are you kidding me?)
Attempt 2 - 515lbs Miss (good luck)
Attempt 3 - 495lbs Miss (I usually have no problem with this)

Lesson learned. "Don't calorie load the night before a competition". Oh well, 2 outa' 3 ain't bad.

Snowdaddy

Test Bench

Today I attempted a new 1RM on the bench. Here are the attempts.

Attempt 1 - 295lbs Good Lift (no problem)
Attempt 2 - 305lbs Good Lift
Attempt 3 - 315lbs Miss
Attempt 4 - 315lbs Miss

As with squats I use no supportive equipment (nor do I use a stunt double). 305lbs went up slow but I had a good pause at the bottom. 315lbs really ticked me off. I was almost past my sticking point. If I would have travelled another CM higher it would have went up. Maybe next time. My second attempt at 315lbs was not so pretty. It came down and stayed down. I couldn't even get it off my chest. Lucky for me I had a good spotter. Thanks Ryan. I'll take tomorrow off and hit the deads the next day. I'm really looking forward to these. Hey Brock, this time I'll take 250kg for a ride.

Snowdaddy

Test Week

This is my last week away from home. I've decided to use this last week as a test week. This morning I started things off with squats. Here is how I did.

Attempt 1 - 405lbs Good Lift
Attempt 2 - 425lbs Good Lift
Attempt 3 - 445lbs Miss
Attempt 4 - 435lbs Good Lift

All these lifts were performed with no support equipment other than a belt. 425lbs went really deep. I was well below parallel. 445lbs went deep as well but a little too deep. It actually felt lower than 425lbs which may explain why it didn't go up. I decided to drop 10lbs and go for a fourth. 435lbs was a bit higher than 425lbs but I'm sure it was still legal. 435lbs is a new 1RM for me. My old PB was 190kg or 418lbs which I lifted in competition November 2005.
I'm sure the box squats I've been doing the last little while is the answer to my gains. 405lbs actually felt light on my shoulders. I'll keep up the box squats and I should continue making regular gains. Way to go me! Tomorrow is bench press. I'm going for 305lbs on my second attempt and 315lbs on my third.

Snowdaddy

Speed Bench Press

It's 0130 hrs local time and I'm at work. Shift work sucks. Yesterday's work out was great! Again I've made some substantial weight increases. Here is how I did.

Speed Bench Press - 8 sets, 3 reps, 4 sets@ 195lbs and 4 sets@205lbs.
Dips - 7 reps, 5 reps, 6 reps, 7 reps.
T Bar Rows - 4 sets, 6 reps, 100lbs, 145lbs, 190lbs, 200lbs.
Standing Military Press - 4 sets, 6 reps, 190lbs, 175lbs x3.

The dips are still amazing me. To think that less than two months ago I could bearly do 3 reps. Wow! I am cheating at military presses. I should really start calling them push presses. At 190lbs I did drive with my legs. At 175lbs I only use my legs at the 5th and 6th reps.

Snowdaddy

Max Effort Squat / Deadlift

Here's how it went down.

Squats warm up - 135lbs/6, 225lbs/6.
Parallel Box Squats - 2 sets 6 reps 275lbs, 2 sets 6 reps 295lbs, 2 sets 6 reps 315lbs.
Deadlifts - 6 sets, singles, 2 sets @ 425lbs, 2 sets @ 455lbs, 2 sets @ 475lbs.
Declined Sit Ups - 3 sets 16 reps

After the work out I goofed around with some leg curls and lat pull downs, nothing worth logging. The box squats felt very light. 315lbs went up easy. I didn't start to get fatigued until the 5th and 6th reps. I know I shouldn't be working deadlift single but I can't help myself, they feel sooooo good. All the deadlift sets were heavier than I normally do. Lately I've been putting up some great numbers in all my lifts. I was discussing this with a fellow gym goer and he said that I might be having a "strength spurt". Kids get "growth spurts" when they are maturing, is it possible to have "strength spurts"? Either way, I like it.

Snowdaddy

Max Effort Bench Press

It's been a couple of days since my last post. There has been a cold going around work the last few days and the work load has drastically increased. I found that durring my night shift days I was sleeping in until 1100 am and later. This might have been a sign that I was over training. I decided to be safe and take a few days off to let my energy levels catch up with me. I'm glad I did. Here is todays work out.

Bench Press warm up - 135lbs/12, 225lbs/8
Rack Press - 6 sets, 6 reps, 3@245lbs 3@255lbs.
Close Grip Bench Press - 6 sets, 6 reps, 2@185lbs 2@205lbs 2@225lbs
Weighted Declined Sit Ups - 16 reps@10lbs, 12 reps@25lbs, 12 reps@25lbs.
Lat Pull Downs - 3 sets, 8 reps, 180lbs.

The rack presses, as I'm sure I've mentioned before, are performed at 1-2inches above my chest when I'm arched. All presses are performed with a pause on the chest. Another great work out. Biggest numbers again.

Snowdaddy.

PS: A shout goes out to the guys at Powerliftingvideo for letting me post my videos. Thanks Guys, Great site!

Speed Squats / Deadlifts

Today like yesterday was a great work out. Here it is.

Bike - 5 min warm up
Squats - 10 sets, 2 reps, 245lbs (1st 5) 275lbs (2nd 5)
Deadlifts - 3 sets, 2 reps, 405lbs. 3 sets, 1 rep, 455lbs.
Lat Pull Downs - 3 sets, 8 reps, 200lbs
Declined Sit Ups - 16 reps no weight, 12 reps 10lbs, 12 reps 25lbs.

I decided to do the squats with out a box this time. The box squats are certainly helping. Both 245lbs and 275lbs felt light. I started adding weight to my sit ups. They too felt great. I'll continue doing them holding a plate.

Snowdaddy

Speed Bench Press

Todays work out was my best so far this trip. I'm happy that the gains are still coming. Checik out what happened.

Speed Bench - 2 sets/listed weight, 3 reps, 185lbs, 205lbs, 225lbs, 245lbs.
Dips - 4 sets, 5 reps.
T Bar Rows - 4 sets, 6 reps, 100lbs, 145lbs, 190lbs, 200lbs.
Standing Military Press - 4 sets, 6 reps, 185lbs, 175lbs, 155lbs, 155lbs.
Cable Extensions - 3 sets, 12 reps, 190lbs.
SS with
Hammer Curls - 3 sets, 12 reps, 45lbs, 55lbs, 65lbs.

All in all a great work out for me. Everything felt solid and strong. I hope I have more days like this.

Snowdaddy

Max Effort Squats / Deadlift

Today I planned to go to the beach. I found myself getting up at 0530 and I decided to do a quick work out before going. It was early in the morning and I wasn't mentally prepared to train. Here is what I did.

Squats - 135lbs/12, 225lbs/6, 315lbs/2
Parallel Box Squats - 315lbs/4, 365lbs/2, 4 sets, sinngles, 405lbs
Lat Pull Downs - 3 sets, 8 reps, 180lbs
Inclined Leg Press - 270lbs/12, 360lbs/12, 450lbs/12
SS with
Calf Extentions - 270lbs/12, 360lbs/12, 450lbs/12

I was surprised at how the leg press felt after doing heavy squats. All day at the beach my leg felt like jello. I think its time to really mix up my training. I'm surprised how the body can adapt so well to different exercises. Just when you get a handle on a style of training its time to change it up. I'll be adding heavy leg presses to my training for the next while. It's a good pain.

Snowdaddy

PS - you might be a powerlifter if you check your squat height every time you sit down on the toilet.

Speed Squats / Deadlift & Max Bench

18 June 2006
Speed Squats / Deadlifts
I started the work out slow today. My sometimes training partner Ryan was doing deadlifts and was going for a new max. At 185lbs he deaded 275lbs, a new max by 70lbs. I convinced him to do some rack pulls since he was on a roll. Would you believe that little bugger pulled from the knees up 475lbs. Way to go Ryan!
Here is how my work out went.

Squats warm up - 135lbs/8, 225lbs/8
Low Box Squats - 10 sets, 2 reps, 275lbs
Deadlifts - 3 sets, singles, 405lbs. 3 sets, singles, 455lbs
Good Mornings - 275lbs/6, 315lbs/6, 335lbs/6, 315lbs/6.
Declined Sit Ups - 3 sets 15 reps
Hammer Curls - 3 sets, 12 reps, 50-70lbs

I'm getting tired of traning percentages. From now on when I go into the gym I'm lifting what I want. I'll stick to the program I've out lined but I'll add more weight. Hura! The box squats, deadlifts, and good mornings went up in weight.

19 June 2006

Max Bench

Bench Press warm up - 135lbs/12, 225lbs/8
Rack Press - 6 sets, 6 reps, 245lbs
Close Grip Bench - 4 sets, 6 reps, 185lbs

I was limited on time today nence the short work out. The rack presses are performed at about 2 inches above my chest. I'm treating these like box squats. Explosive press and controlled down. No bouncing of the bar on the rails. I found this very hard even with this weight. I've found a weak link. I'll keep at it.

Both days felt very strong. I'm feeling the power. I have an erge to go up in weight. I have new tools (box squats and rack presses) and I plan on putting them to good use. Look for some big lifts from me in the next couple of months.

Snowdaddy

Speed Bench

This morning was rough. I didn't feel like getting out of bed let alone going to the gym. Once I was there it felt much better. The heat here is unbearable. Everyday it's well over 40 degC and the nights only go down to around 32 degC. To survive you have to spend most of your time indoors where there is air conditioning. Spending too much time indoors is like being in prison. I think I'll take tomorrow off. I think I need a break.
Here is how training went today.

Bike - 5min warm up
Speed Bench - 4 sets, 3 reps, 195lbs. 2 sets, 3 reps, 205lbs. 2 sets 3 reps 225lbs.
Dips - 6 reps, 6 reps, 5 +1 reps
T Bar Rows - 90lbs/8 reps, 145lbs/8 reps, 2 sets 6 reps 190lbs.
Military Press - 135lbs/6 reps, 175lbs/5 reps, 155lbs/6 reps, 135lbs/6 reps.
Lat Pulldowns - 3 sets 8 reps 180lbs (stack)

I'm still crafting a new work out system. I'm feeling that my base is becomeing more solid, which is good, but I'm not advancing quick enough. An idea I have is to drop some support exercises and add more sets to my core exercises. Here is an example.

Max Effort Squat / Deadlift

High Box Squats - 6 sets, 5 reps, approx 80%.
Dead Lifts - 6 sets, singles, 90%+
Declined Sit Ups - 3 sets

Max Effort Bench

Rack Bench Press (close to chest) - 6 sets, 5 reps, approx 90%
Close Grip Bench Press - 6 sets, 5 reps, approx 60-70%
Ab Work (?)

On my speed days is when I'll do most of my support work. Keep the max effort days simple and concentrate on max effort lifts while on speed days work the assistance exercises. I'll come up with a new program soon.

Snowdaddy

Max Effort Bench & Max Effort Squats / Deadlift

June 14, 2006
Max Effort Bench Press

Bench Press Warm Up - 135lbs/12 reps, 225lbs/6 reps, 275lbs/2 reps
Rack Bench Press (top partials) - 275lbs/4 reps, 295lbs/2 reps, 315lbs/ 2 singles.
Close Grip Bench Press - 185lbs/6 reps, 205lbs/6 reps, 225lbs/6 reps.
Dumbbell Rows - 3 sets, 6 reps, 125lbs
Smith Behind Neck Press - 3 sets, 6 reps, 140lbs

June 15, 2006
Max Effort Squat / Deadlift

Squats Warm Up - 225lbs/6 reps, 315lbs/2 reps.
High Box Squats (1.5 inches above parrallel) - 315lbs/4 reps, 405lbs/2 reps,
425lbs/1 rep, 440lbs/1 rep, 455lbs/1 rep.
Deadlifts - 6 sets, Singles, 405lbs.
Declined Sit Ups - 3 sets, 16 reps.

The Box Squats were awsome! I was only slightly above parrallel. I found my 425lbs hard but then I paused on the box for about 3 seconds before starting the drive. I found this much easier and decided to keep going up. Even 455lbs was a bit easier than I thought it would be. Next time I'll keep going. Deadlifts were weak. I forgot my track pants and the bar was riding up my shins, Ouch! I kept them quick with a short rest period which seemed to work fine. Both work outs were good.

Snowdaddy

Speed Squats / Deadlifts

Squats - 135lbs/8 reps, 225lbs/6reps
Bellow Parrallel Box Squats - 10 sets, 2 reps, 245lbs
Deadlifts - Singles 405, 495, 515miss, 515miss
Good Mornings - 4 sets, 6 reps, 275lbs

A quick work out but very demanding. I decided to give deadlifts a go for a new 1RM. I know I was fatigued after squats so I shouldn't have expected too much. 495lbs went up quite easy so I thought I would pull 515lbs which would be a new gym max for me. The first attempt got stuck under my knee caps, damn! and I was dead for my second, no fuel in the tank.
My buddy Cliff, the 2006 Canadian 125+kg National champ sent me his training routine. I think I'll make up a spread sheet and give it a go. I've been doing Westside Barbell training for a while now. Time to mix it up. I'll update my blog with the routine once I get it sorted out.

Snowdaddy

Keep It Up!

Yesterday I never had a chance to log my work out. Here it is.

Max Effort Squats / Deadlift

Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/1 rep
Parrallel Box Squats - 315lbs/2 reps, 365lbs/2 reps, 405lbs/1 rep,
425lbs/1 rep, 425lbs/1 rep, 405/1 rep
Sumo Deadlifts - 2 sets, 2 reps, 365lbs
4 sets, 1 rep, 405lbs
Good Mornings - 4 sets, 6 reps, 295lbs
Declined Sit Ups - 3 sets, 15 reps

Today's work out went like this.

Speed Bench Press

Speed Bench Press - 8 sets, 3 reps, 185lbs
Dips - 6 reps, 6 reps, 5 reps.
T Bar Rows - 90lbs/8 reps, 135lbs/8 reps, 2 sets 6 reps 180lbs
Standing Military Press - 135lbs/6 reps, 175lbs/5 reps, 155lbs/6 reps
135lbs/6 reps

I lightened up my speed bench to feel the accelleration better. It really worked. My dips are coming along nicely. This is what I wanted last week. I'll add in a fourth set next time.
Another good work out.

"Consistency is what is most important"

Snowdaddy

Max Effort Bench Press

Why mess around. Heres the goods

Bench Press Warm Up - 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps
Rack Bench - 295lbs/2 reps, 295lbs/1 rep, 295lbs/fail
Close Grip Bench - 4 sets, 6 reps, 225lbs
Dumbbell Rows - 3 sets, 6 reps, 125lbs
Seated Dumbbell Press - 80lbs/6 reps, 85lbs/6 reps, 90lbs/5 reps

The rack press was performed at about 2 inches above my chest. I really think this is where my sticking point is and driving up from a dead stop this close to my chest is only going to work my weak point. Everything else felt good and strong. I'm thinking to substitute floor presses for the rack press in a couple of rotations of my program. Tomorrow is max effort squats and deadlifts. Stay tuned, should be a good one.

Snowdaddy