Tuesday Speed Bench Press

I tried out my new elbow sleeves yesterday and I really like them. Here's what I did on Tuesday.

Speed Bench Press - 10 sets, 3 reps, 205lbs (each set on 45 sec).
Inclined Dumbbell Press - 80/90/100lbs, 6 reps.
Dips - 70/0/0lbs assistance, 6 reps.
Supported Rows - 90/135/180lbs, 6 reps.
Standing Military Press - 135/155/155lbs, 6 reps.

A very good work out. The elbow feels great for pressing movements and even today I feel no pain. Tomorrow is Speed Squats/Deadlift.

Snowdaddy

Monday Max Effort Squat/Deadlift

I feel much better. Here's how the work out went.

Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
*put on belt, wrist wraps, and knee wraps*
Squats - 405lbs/2 reps.
*over a bench*
Squats - 425lbs/3 reps.

Heavy walk Outs - 495, 545, 585lbs (12 sec hold).

Rack Pulls - 495, 495, 585, 585lbs (10 sec hold).

Sit Ups - 20, 10, 10.

That's, that. I had to do the rack pulls with my opposite grip. It didn't bother my elbow at all. When I tried to pull normally there seemed to be a bit of pressure at my right elbow and my hand would open up. Weird. All in all a good day back. Speed bench tomorrow.

Snowdaddy

Training Resumes Next Week

That's right. This week I did some swimming, light bench work, and light squats. My elbow seems to be alright so next week I'll be back in the gym for some serious lifting. While shopping today I found some neoprene elbow sleeves at a discount shop. I've been trying them out this evening and my elbow feels great. Monday will be Max Effort Squats/Deadlift.
I figured since I injured my elbow during Monday's work out I would limit the weight I lift but increase the length of time I hold the lift. IE; I injured myself rack pulling 765lbs so I'll pull 685lbs but hold it for 10 seconds, similar to heavy walk outs. I'm really looking forward to Monday.

Snowdaddy

My Elbow Part 3

Turns out the Doctor misdiagnosed my elbow and things aren't as bad as I thought. I don't have a broken elbow all I managed to do was strain the joint. I'm guessing I hyper extended it when I locked out on the 765lbs rack pull. Lesson learned I guess. Now I'll take this week to fully heal up then get back at it next week Monday. Instead of going for PB's on rack pulls I'll stick to 685lbs for a max weight but I'll pull for time. Similar to doing heavy walk outs and holding the weight static for ten seconds. Right now I'm very eager to lift. I should be a basket case next week.

Snowdaddy

My Elbow Part 2

Well I've done it now. On Sunday I slipped on my front step and fell on my pride. I wasn't really hurt too badly so I didn't think too much of it. On Monday when I did the heavy rack pulls I guess I completed what was the start of an injury. I went to the Doctor today and they took Xrays of my elbow. Turns out I have some swelling on my elbow and a small fracture at the head of my radius at the elbow. The Doc says to stay off my elbow for at least a week and I have a sling I am to rest my arm in through out the day. The good news is that it isn't dislocated and there doesn't seem to be any connective tissue damage. So, if I rest for a couple of weeks it shouldn't effect my lifting in the future. I may however need to go to physio to improve my reduced mobility when straightening my arm. Yah!!!

Snowdaddy

My Elbow

It's been several hours now since my work out and my elbow is giving me some concern. I did some research online and found that I may have injured my Anconeus muscle. It doesn't really hurt. It feels like I knocked my "funny bone". I'll rest tonight and take an Ibuprofen then see how it feels in the morning.

Snowdaddy

Max Effort Squat/Deadlift

It was a fun day today. I like to call these heavy days "Fun". Here's what happened.

Squats - 135lbs/6 reps, 225lbs/6 reps.
*belt on*
Squats - 315lbs/3 reps, 405lbs/1 rep.
*Knee Wraps and Bench*
Bench Squats - 455lbs/1 rep, 475lbs/1 rep.

Heavy Walk Outs - 495lbs/12 seconds, 545lbs/12 sec, 585lbs/12 sec, 605lbs/12 sec.

Knees Up Rack Pulls - 495, 585, 675, 725, 765lbs.

Sit Ups - 20, 10, 10, 10 reps.

Like I said, "FUN". The squats felt really good. The bench I'm using is 16 inches, so it's right about parallel. The 475lbs felt light and I almost went for 2 reps. Walk Outs felt quite solid and I'm sure they will help later on with the heavier squats. The rack pulls went great I bare handed 725lbs but my hands were feeling raw after so I decided to go with straps for 765lbs. When I locked out I felt a "POP" in my right elbow. I'm sure it's nothing because it's not bothering me now. I think it might have been like cracking knuckles. It's just a bit more worrying with 765lbs in your hands. The sit ups felt great and I can feel and increase in strength in my abs.
Tomorrow is speed bench so I'll find out then if I injured my elbow.

Snowdaddy

New Gear

Since the competition I now realize what I need as far as gear goes. Here is a list of gear I plan on using for up coming meets.

Squats - Titan Centurion NXG+

I have a size 52 NXG+Super but it's a bit big. I have sent away for a size 50 and 48 NXG+ from some friends of mine.

Bench Press - Titan F6 NXG+

This shirt feels great (size 56) but I would like to try one size smaller.

Deadlift - Titan Superior Suit NXG+

I was given a size 56 suit that was way too big. I had it taken in and it seems to work very well. I have order a size 50 NXG+ to see if it works as well or better.

For a guy who didn't want to use gear I'm quickly becoming addicted to it.

Snowdaddy

Max Effort Bench Press

Since the competition in November I've been really wanting to fine tune my gear. I was looking at my two Titan bench shirts and noticed that my Fury is a size 52 and my F6 is a size 56. Odd. I decided to try the Fury today to see if it would make a big difference. Here's how it went.

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps.
*put on Titan Fury*
Bench Press - 315lbs/3 reps (no touch), 365lbs/3 reps (no touch), 385lbs/single.
Close Grip Bench Press - 4 sets/6 reps/185, 225, 225, 225lbs.
Bent Over Barbell Rows - 4 sets/6 reps/225, 245, 275, 295lbs.

I've decided that I like the F6 shirt better but I would like to try one size smaller. The CGB felt awesome! I haven't tried bent over rows for quite some time so I was surprised how much weight I could do. 295lbs was feeling heavy the last two reps. I used my belt and straps on the BOR's. Another great work out.

Snowdaddy

Day 3 Speed Squats/Deadlift

I love this work out schedule. I keep my rest between sets short and I find my heart rate stays fairly high through out the entire work out. Here's how today went.

Squats - 10 sets, 2 reps, 225lbs (30 sec rest).
Deadlifts - 6 sets, 1 rep, 335lbs (30 sec rest).
Good Mornings - 3 sets, 6 reps, 225, 275, 315lbs.
Swiss Ball Crunches - 4 sets, 12 reps.

The squats felt light. I'll add a bit next week. Both the squats and deadlifts were done without a belt. The good mornings I wore a belt because I was going heavy. 3 sets seemed a bit short for the good mornings. I'll add a set next week. The swiss ball crunches were good and painfull. I like it. Tomorrow it's Max Effort Bench.

Snowdaddy

Back in the Gym

Now that the holiday season is finished I'm back in the gym. I spent a lot of time thinking about training and what I should be doing. While searching through my past routines I found a Westside Barbell program from a year ago that I really liked. Here it is.

Day 1 Max Effort Squats/Deadlifts

• Bench Squats - Work up to 1-3 reps.
• Heavy Walk Outs - 5 singles.
• Rack Pulls - 5 singles.
• Declined Sit Ups - 4 sets, 10-12 reps.
• Dumbbell Side Bends - 4 sets, 10-12 reps.

Day 2 Speed Bench Press

• Bench Press - 10 sets, 3 reps (30 sec rest).
• Incline Dumbbell Press - 3 sets, 6 reps.
• Dips - 3 sets, 6 reps.
• Supported Rows - 4 sets, 6 reps.
• Standing Military Press - 3 sets, 6 reps.

Day 3 Speed Squats/Deadlifts

• Squats - 10 sets, 2 reps (30 sec rest).
• Deadlifts - 6 sets, singles (30 sec rest).
• Good Mornings - 4 sets, 6 reps.
• Swiss Ball Crunches - 4 sets, 10-12 reps.
• Trunk Twists - 4 sets, 20-30 reps.

Day 4 Max Effort Bench Press

• Rack/Board Press - Work up to 1-3 reps.
• Flat Dumbbell Press - 3 sets, 6 reps.
• Cable Extensions - 3 sets, 6 reps.
• Barbell Rows - 4 sets, 6 reps.
• Seated Dumbbell Press - 3 sets, 6 reps.

Today being Wednesday was supposed to be a day off. I decided to do day 2 instead. Here's what happened.

• Speed Bench - 10 sets, 3 reps, 205lbs.
• Inclined Dumbbell Press - 3 sets, 6 reps, 70/80/90lbs.
• Dips - 3 sets, 6 reps, 70/70/50lbs assistance.
• Suppored Rows - 4 sets, 6 reps, 135/160/180/180lbs.
• Standing Military Press - 3 sets, 6 reps, 135/135/155lbs.

I was pleased with today's work out. Tomorrow will be speed squats/deadlifts.

Snowdaddy

Merry Christmas

To everyone (if anyone) who reads this blog, have a very Merry Christmas and a Happy New Year. May 2008 see you healthy and bring you new BPs.

Snowdaddy

PS, here's a classic.

http://www.youtube.com/watch?v=DWwB5MYTr64

Fun Day

Since I was sick at the beginning of the week and I only have until the end of the week before I go on holidays I've decided to have some fun for today and Friday's work out. Here's today.

Squats - 185lbs/6 reps, 315lbs/6 reps, 405lbs/1 rep.
*put on knee wraps*
Squats - 455lbs/1 rep.

Deadlifts - 315lbs/2 reps, 405lbs/1 rep.
*put on Inzer Z suit*
Deadlifts - 495lbs/1 rep sumo, 495lbs/1 rep conv.

Like I said, FUN! I've been wanting to try the Z suit for deadlifts but never got around to it. I found the material is no where near agressive enough to give any decent support. It feels like a thick bathing suit. I'll be giving to someone in the near future.

Snowdaddy

The Flu

Well, I've gone and caught the flu. This was my last week of training before going on Christmas holidays and I'm at home resting, trying to feel better. I did manage to do some internet surfing today and found some very interesting articles and videos. Since it's the season of giving here you go.

http://www.powerliftingwatch.com/node/6779

http://www.elitefts.com/documents/sumodl.htm

http://www.youtube.com/watch?v=2VPI8gunxqM

http://www.youtube.com/watch?v=632dLyvtqAU

A few things to occupy your time.

Snowdaddy

Deadlift 12's again

Today I found it really hard to get motivated. We were having a breakfast at work as a get together for Christmas and I found myself not wanting to go to the gym. Eventually I found enough motivation and off I went. Here's what happened.

Warm Up - 10 Minutes Elyptical

*super set*
Deadlifts - 3 sets/12 reps/225, 275, 295lbs.
Lat Pull Downs - 3 sets/12 reps/135, 147.5, 160lbs.
Dumbbell Rows - 3 sets/12 reps/80, 85, 85lbs.

I didn't do ab work today because they are still sore from yesterday. A very good work out.

Snowdaddy

Bench Press 12's

Here we go again.

10 minute Warm Up

*super set*
Bench Press - 3 sets/12 reps/185lbs.
Dips - 3 sets/12 reps/90lbs assistance.
Flat Bench Flys - 3 sets/12 reps/50lbs.
Dumbbell OH Ext - 3 sets/12 reps/60, 65, 70lbs.

Sit Ups - 3 sets/12 reps.
Various Other Exercises For Fun.

The high reps sets get deep into the muscles. It's 2 hours after my work out and my chest and triceps still feel weak. I can't help but think that this training will pay off like crazy when I drop the reps and increase the weight when getting ready for my next competition. Deadlifts tomorrow.

Snowdaddy

Squat 12's

They are getting easier.

Squats - 3 sets/12 reps/225, 225, 235lbs.
Leg Curls - 3 sets/12 reps/85lbs.
Inclined Leg Press - 3 sets/12 reps/270, 360, 360lbs.
Inclined Calf Ext - 3 sets/12 reps/270, 360, 360lbs.

Sit Ups - 3 sets/12 reps.

Once again I'm spent but it's getting easier.

Snowdaddy

Deadlift 12's

Holy crap! I can't say I've ever been that winded in my life. I think it's a combination of being that out of shape and the deadlift 12's being that hard. Here's the damage.

Warm up - 10 minutes Elyptical trainer.
*super set*
Deadlifts - 3 sets/12 reps/225, 275, 275lbs.
Dumbbell Rows - 3 sets/12 reps/70, 80, 80lbs.
Lat Pull Downs - 3 sets/12 reps/135lbs.

Sit Ups - 3 sets/12 reps.
Elyptical Trainer - 5 minutes.

Damn these work outs are hard. As before I'm taking minimal rest between sets and taking a longer pause after the three exercises. My triceps and chest is still sore from Tuesday. Yikes!

Snowdaddy

Bench 12's

Yesterday I thought squats for 12's were hard. Holy crap I'm spent. Here's the damage.

w/u - 10 minutes treadmill (2 minutes jogging).

*super set with minimal rest*
Bench Press - 3 sets/12 reps/185lbs.
Dips - 3 sets/12 reps/90lbs assistance.
Flat Bench Flys - 3 sets/12 reps/50lbs dumbbells.
Over Head Dumbbell Tricep Extensions - 3 sets/12 reps/60lbs dumbbell.

Machine Crunches - 4 sets/12 reps/80, 100, 120, 140lbs.

I think I found some weaknesses. Ryan Fowler mentioned to me at the meet that I sould try a training phase doing 15 reps. This is my inspiration for training 12's. Like I said I'll keep his up for a while and gradually increase sets/reps. By the way, I can barely control my arms and hands. I think I found a weakness.

Snowdaddy

12's

Well I'm back in the gym after a week off. Things today felt good. I want to drop some weight before I compete again, 133kg seems a bit heavy. I've decided to incorperate more cardio, ab work, and increase my reps to 12. Here's how things went.



10 min cardio warm up
*super set with minimal rest*
Squats - 3 sets/12 reps/135, 185, 185lbs
Donkey Calf Raises - 3 sets/12 reps/200lbs.
Leg Extensions - 3 sets/12 reps/150, 165, 180lbs.
Lying Leg Curls - 3 sets/12 reps/70, 80, 90lbs.

Full Sit Ups - 3 sets/12 reps/all me.

At the completition of my last squat set I was really sucking wind. I'll add more sets and exercises as things progress.

Snowdaddy

PS; here's a picture from the competition.