Day 16 of 24

Another great work out!!! Check it out.

Warm Up
Squats - 3 sets, 3 reps, 335/345/345lbs.
Bench Press - 5 sets, 4 reps, 255lbs.
Deadlift - 4 sets, 1 rep, 495lbs.
Pull Ups - 3 sets, 6 reps, 90lbs assistance.
Rack Pulls (just above knees) - 3 sets, 1 rep, 585, 585, 675lbs.

I worked early today (0600hrs) and getting geared up was difficult. I managed a bit of "piss & vinegar" and didn't fail. I'll need the rest tomorrow.

Snowdaddy

Day 15 of 24

Another great work out. I was working nights last night so I didn't have time to enter a post. Here is how Friday's work out went.

Warm Up
Squats - 5 sets, 1 rep, 375/385/385/385/405lbs.
Lying Leg Curls - 3 sets, 6 reps, 100/110/120lbs.
Sit Ups - 3 sets, 20 reps.
Adductor Machine - 3 sets, 8 reps, 160/175/190lbs.
Abductor Machine - 3 sets, 8 reps, 160/175/190lbs.
Bench Press - 5 sets, 4 reps, 245lbs.
Deadlifts - 3 sets, 3/3/5 reps, 405lbs.

I'm feeling even stronger. 405lbs squat after the first 4 sets still felt quite easy and well in control. Seeing as it was Friday and I have the week end to rest I decided to go all out on the last set of deadlifts. 5 reps is pretty good. Next week I take it to the next level.

Snowdaddy

Day 14 of 24

Went for a good walk this morning with the wife and I felt way better for it. Here's how the work out today went.

Warm Up
Squats - 3 reps/325lbs, 3 reps/325lbs, 3 reps/335lbs.
Bench Press - 5 sets, 1 rep, 275lbs.
Dips - 4 sets, 6 reps, 50/30/0/0lbs assistance. (last two body weight)
Barbell Curls - 4 sets, 8 reps, 80/90/100/100lbs.
Deadlifts - 3 sets, 3 reps, 405lbs.

I was supposed to do Supported Rows and I forgot. I was very surprised and pleased at how easy the dips were. I'll be doing free dips and weighted dips from now on. The heavier squats are also feeling very good. More productive. I'll also be walking more often which I'm sure will help with the Wilks calculation (ie my body weight).

Snowdaddy

Day 13 of 24

The first day of the pre-contest phase of my training was good, heavy but good. I spent the week end eating lots of hamburgers and hot dogs. I could really feel all the shit I ate while training today. Hopefully the junk food has worked it's way through my system and I can get back to normal. Or as normal as I usually am. Oh ya, I'm sure the beer and wine consumption this week end didn't help either. Here's how today went.

Warm Up
Squats - 3 sets, 3 reps, 325lbs.
Bench Press - 5 sets, 4 reps, 245lbs.
Deadlifts - 5 sets, 1 rep, 465lbs.
Pull Ups - 3 sets, 6 reps, 100lbs assistance.
Sit Ups - 3 sets, 20 reps, all me.
Below Knee Rack Pulls - 3 sets, 1 rep, 585lbs.

Lots less volume than the four weeks before but massively more intense. Tomorrow is off and I'm back at it with Heavy Bench and assistance exercises on Wednesday. See you then.

Snowdaddy

Day 12 of 24

Well I finished up the Volume portion of my training and I did it with some style. Check this out.

Squats - (no belt)135lbs/6 reps, 225lbs/3 reps, 315lbs/3 reps, (put on belt)405lbs/2 reps, 455lbs/1 rep.
Bench Press - 135lbs/20 reps, 225lbs/6 reps, 275lbs/4 reps, 295lbs/3 reps, 315lbs/2 reps, 335lbs/2 reps.
Deadlifts - (no belt)405lbs/1 rep, (put on loose belt)495lbs/1 rep, 555lbs/1 rep.

All PB's!!! I wanted to get an idea of what my opening lifts might be for the up coming competition. These lifts help me to determine my "openers". I feel great and I'll be more than ready to compete June 22nd.

Snowdaddy

10 and 11 of 24

I missed work out 10 and 11 of 24 because of an exciting family addition. Yesterday I trained with my protege and did some light weights just to get the blood flowing. Tomorrow I plan on doing a very intense work out. I can hardly wait. Here's what happened yesterday.

Box Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps.
Bench Press - 165lbs/6 reps, 185lbs/6 reps, 185lbs/6 reps.
Deadlifts - 135lbs/6 reps, 315lbs/6 reps, 405lbs/3 reps.

Tomorrow is going to be fun.

Snowdaddy

Day 9 of 24

Wow what a week! the end of week three and I feel better than ever. Here's how today went.

*Super set repeat 3 times*
Squats - 2 sets/2 reps/385lbs (last set two singles 405lbs and 425lbs).
Lying Leg Curls - 1 set, 12 reps, 100lbs.
Adductor Machine - 1 set, 12 reps, 175lbs.
Abductor Machine - 1 set, 12 reps, 175lbs.

Bench Press - 8 sets, 3 reps, 225lbs (speed work).
Deadlifts - 3 sets, 4 reps, 405lbs.

Next week is the last week of volume training then its on to pre contest for 4 more weeks. I can hardly wait.

Snowdaddy

Day 8 of 24

Wednesday's work out kinda got out of control. I was supposed to focus on bench press and it's supporting exercises but I managed some impressive lifts from squats and deadlift. Here's how it went.

Squats - 295lbs/4 reps (no belt), 295lbs/4 reps (no belt), 315lbs/4 reps (no belt), 315lbs/4 reps (belt), 325lbs/4 reps (belt), 325lbs/4 reps (belt).

*super set 4 times*
Bench Press - [225lbs/8 reps, 245lbs/7 reps] [255lbs/6 reps, 265lbs/5 reps] [275lbs/4 reps, 285lbs/3 reps] [295lbs/2 reps, 315lbs/1 rep].
Sit Ups - 4x1 sets, 20 reps.
Machine Triceps Extensions - 4x1 sets, 12 reps, 90/100/110/110lbs.
Machine Biceps Extensions - 4x1 sets, 12 reps, 90/100/100/100lbs.

Deadlifts - 3 reps/405lbs, 2 reps/455lbs, 1 rep/495lbs.

The work out took me around 2 hours to finish and I was spent at the end. The squats are getting much easier so I went up. I was pleasantly surprised with the 315lbs bench press and the how easy the 495lbs deadlift was. I'm sure I could have pulled 550lbs. Maybe next time.

Snowdaddy

Day 7 of 24

Another great work out. I feel stronger and stronger every work out. Here's how yesterday went.

Squats - 6 sets, 4 reps, 295lbs.
Bench Press - 8 sets, 3 reps, 225lbs.
*super set repeat 4 times*
Deadlifts (loose belt) - 1 set, 3 reps, 405lbs.
Pull Ups - 1 set, 6 reps, 100lbs assistance.
Barbell Shrugs - 1 set, 6 reps, 365, 415, 435, 435lbs.

I'm pleased with my progress and I'm sure my raw records will fall this meet.

Snowdaddy.

Day 6 of 24

Today was an awesome work out. Once again I'm feeling stronger and more ready to compete. Here's todays work out.

*super set repeat 3 times*
Raw Squats (belt only) - 2 sets, 2 reps, 365lbs.
Lying Leg Curls - 1 set, 12 reps, 90/100/110lbs.
Adductor Machine - 1 set, 12 reps, 145/160/175lbs.
Abductor Machine - 1 set, 12 reps, 145/160/175lbs.

Bench Press - 8 sets, 3 reps, 225lbs.
Deadlifts (loose belt) - 3 sets, 4 reps, 385/385/405lbs.

I'm very pleased with the progress. Two months ago I had surgery to my right hand and I could bearly use it. Now I'm deadlifting 405lbs for 4 reps. I love it! Now I'm going to enjoy my week end then get ready for next week's training.

Snowdaddy

300 POSTS!!!

Wow!!! Where has the time gone? 300 POSTS!!! Today was day 5 of 24 and I was completely not ready for this work out. Work was crazy busy as it tends to be most days and I was late getting to the gym. Here's what I managed to accomplish.

Squats - 6 sets, 5 reps, 285lbs.
*super set the following 4 times*
Bench Press - 2 sets, 8/7/6/5/4/3/2/1 reps, 225lbs (+10lbs every set).
Supported Rows - 1 set, 8 reps, 135/160/185/210lbs.
Machine Preacher Curls - 1 set, 12 reps, 45/55/65/70lbs.
Machine Triceps Extensions - 1 set, 12 reps, 90/100/100/100lbs.
Sit Ups - 1 set 20 reps.

I missed deadlifts but I'm sure it'll be alright because of the day I had. My squats are getting much easier. Even though I'm up 10lbs over last week the squats feel easier. Tomorrow is a much needed day of rest then Friday is Deadlift Squat support day. See you then.

Snowdaddy

Day 4 of 24

Yesterday was a bit crazy. I went to a Dr. appointment first thing in the morning then went to work. After work I went to the gym where on completion of my last set the desk guy at my gym came running over to the power rack with a phone. "You have to call home right away. Your wife phoned and she says she's in labour". Isn't that funny, I've now been at the gym for 3 out of my 4 kids. If that ain't dedicated I don't know what is. Here's how the work out went.

Squats - 6 sets, 5 reps, 285lbs.
Bench Press - 8 sets, 3 reps, 215lbs.
*super set 4 times*
Deadlifts - 3 reps, 385lbs (no belt).
Pull Ups - 6 reps, 110/100/90/100lbs assistance.
Barbell Shrugs - 6 reps, 365/385/405/425lbs.

Another good work out. The squats are performed with a belt and no other support gear. I use wrist wraps every second set of bench because my hand is not quite at 100% yet. Deadlifts I use no supportive gear only chalk. For pull ups and shrugs I wear straps.

Snowdaddy

Day 3 of 24

I managed to finish week one. here's how day 3 went.

*super set 3 times*
-Squats - 2 sets, 2 reps, 345lbs.
-Lying Leg Curls - 1 set, 12 reps, 90-100lbs.
-Abductor Machine - 1 set, 12 reps, 130/145/160lbs.
-Adductor Machine - 1 set, 12 reps, 130/145/160lbs.
-Sit-Ups - 1 set, 20 reps.

Bench Press - 8 sets, 3 reps, 205lbs.
Deadlifts - 12 sets, 1 rep, 365lbs.

A very good work out. The first week is always the hardest. Now for a relaxing week end.

Snowdaddy

Day 2 of 24

After day one I wasn't sure I wanted to go back to the gym. My legs were sore all over from the squats and my spinal erectors hurt every time I coughed or sneezed from the pull ups. I did drag my sorry self back to the gym and today was much better.

Squats - 6 sets, 5 reps, 275lbs.
*super set 4 times*
-Bench Press - 2 sets, 8/7/6/5/4/3/2/1 reps, 205lbs +10lbs per set (up to 275lbs).
-Supported Rows - 1 set, 8 reps, 160lbs.
-Machine Triceps Extensions - 1 set, 12 reps, 90lbs.
-Hammer Curls - 1 set, 12 reps, 45-60lbs dumbbells.
Deadlifts -12 sets, 1 rep, 365lbs.

I feel stronger today and I'm sure I'll be ready for competition. I forgot to mention that the 1RM listed on the program yesterday is a projected 1RM for the competition or my current 1RM +5%. Tomorrow I'm off but Friday I'll be back to the bar.

Snowdaddy

New Training Program

As promised, here's my 8 week pre-contest training program.



PHASE I: High Volume Phase (First 4 Weeks)

Day 1 Deadlift Support Work
Squats - 6 sets, 5 reps, 58% 1RM (+2% each week)
Bench Press - 8 sets, 3 reps, 58% 1RM (+2% each week)
*super sets 3 times*

• Deadlifts - 4 sets, 1 rep, 60% 1RM (+5% each week)
• Pull Ups - 1 set, 6 reps, increase resistance each week.
• Barbell Shrugs - 1 set, 6 reps, increase resistance each week.

Day 2 Bench Press Support Work
Squats - 6 sets, 5 reps, 58% 1RM (+2% each week)
*super sets 4 times*

• Bench Press - 2 sets, 8/7/6/5/4/3/2/1 reps, 58% 1RM (+10lbs every set)
• Supported Rows - 1 set, 6 reps, increase resistance each week.
• Machine Biceps Curls - 1 set, 12 reps, increase resistance each week.
• Machine Triceps Curls - 1 set, 12 reps, increase resistance each week.

Deadlifts - 12 sets, 1 rep, 58% 1RM (+2% each week)

Day 3 Squat Support Work
*super sets 3 times*

• Squats - 2 sets, 2 reps, 65% 1RM (+5% each week)
• Lying Leg Curls - 1 set, 12 reps, increase resistance each week.
• Abductor Machine - 1 set, 12 reps, increase resistance each week.
• Adductor Machine - 1 set, 12 reps, increase resistance each week.
• Sit Ups - 1 set, 20 reps.

Bench Press - 8 sets, 3 reps, 58% 1RM (+2% each week)
Deadlifts - 12 reps, 1 rep, 58% 1RM (+2% each week)

PHASE II: Competition Phase (next 4 weeks)

Day 1 Deadlift Max Effort
Squats - 3 sets, 3 reps, 60% 1RM (+2% each week)
Bench Press - 4 sets, 3 reps, 60% 1RM (+2% each week)
Deadlifts - 5 sets (-1 set each week), 1 rep, 80% 1RM (+5% each week)

Day 2 Bench Press Max Effort
Squats - 3 sets, 3 reps, 60% 1RM (+2% each week)
Bench Press - 5 sets (-1 set each week), 1 rep, 80% 1RM (+5% each week)
Deadlifts - 6 reps, 1 rep, 60% 1RM (+2% each week)

Day 3 Squat Max Effort
Squats - 5 sets (-1 set each week), 1 rep, 80% 1RM (+5% each week)
Bench Press - 4 sets, 3 reps, 60% 1RM (+2% each week)
Deadlifts - 6 sets, 1 rep, 60% 1RM (+2% each week)

Last week off to rest

It may seem rather confusing but I have it made into a spread sheet which makes it quite simple. This program has taken me some time to make up and is about as tailor made for me as it gets. Tomorrow is day 2 of volume phase or day2 of 24.

Snowdaddy

Day 1 of 24

I've decided to go with a modified 3x3 program for my 9 weeks leading up to my next competition. Things lately have been super hecktic so my mind hasn't been where it needs to be pre contest. I've been formulating this program for some time now and I really think it will work well for me. Here's how today went. (Tomorrow I'll post the full program when I have more time)

Squats (belt only) - w/u, 6 sets/5 reps/275lbs.
Bench Press - 8 sets/3 reps/205lbs.
Deadlifts - 3 x 4 sets/1 rep/365lbs.
Super set with the deadlifts.
Pull Ups - 3 x 6 reps/120, 110, 100lbs assistance.
Barbell Shrugs - 3 x 6 reps/365lbs.

I know it seems a bit odd but I'm sure it will make much more sence tomorrow.

Snowdaddy

Squat Friday

Like I said, I'm feeling better after every work out. Here's how today went.

*superset 4 time through*

Raw Squats (no belt) - 275lbs/4, 4, 5, 6 reps.
Lying Leg Curls - 80, 90, 90, 100lbs/12 reps.
Adductor Machine - 130, 145, 160, 175lbs/12 reps.
Abductor Machine - 115, 130, 145, 160lbs/12 reps.

I only had an hour so I kept the pace high. 275lbs for 6 reps with no belt is good for me. I'm sure the sit ups I've been doing are helping.

Snowdaddy

Bench Day, Boy I'm Tired

Got up early yesterday morning, 0230, I had to go into work. Worked until 0830 but didn't go to sleep. It was 2000hrs when I finally went to the gym. Crazy busy day so I figured a good work out would set things right. All during the work out I felt like throwing up so my mood wasn't quite there. All in all I thought it was a good work out.

Cardio - 10 minutes.
*Super set, 4 times through*
Bench Press - 205lbs/8 reps.
Sit Ups - 20 reps.
Machine Preacher Curls - 60, 70, 70, 80lbs/12 reps.
Machine Triceps Extensions - 65, 75, 90, 90lbs/12 reps.

Machine Seated Flies - 3 sets, 8 reps, 220/250/250lbs.

My hand is feeling better all the time. I feel that the more I work it the better it feels. Not saying I need to destroy it the first time out. Regular gains make it feel better. The Doc said 6 weeks till I get start to use my hand for gripping anything more than 10lbs and 3 months before it's back to normal. I Love Proving Doctors Wrong!

Snowdaddy

New Exercises

As in the past I've done some soul searching and worked on weak points in my training. Today I worked on pull-ups. Like dips I have trouble with pull-ups because of weak muscles and high body weight. Here's how today's work out went.

Deadlifts (raw no belt) - 225lbs/6 reps, 315lbs/6 reps, 365lbs/3 reps, 405lbs/2 reps, 455lbs/1 rep, 455lbs/1 rep.
Shrugs (with straps) - 315lbs/6 reps, 315lbs/6 reps, 365lbs/6 reps, 365lbs/6 reps.
Pull -Ups (body weight-weight assisted) - 170lbs/6 reps, 180lbs/6 reps, 190lbs/6 reps, 190lbs/6 reps.

In addition I peformed other exercises that felt good. I think I'll refer to this work out as "STRAP DAY". It's now several hours later and my back feels great.

Snowdaddy

Back Work Out

Today was back and I was a bit concerned about how my grip would "hold" up. Presently I can squeeze my fist tight with no pain it does however hurt a bit when I put presure on the meaty part of my hand under my thumb. So, for now bench press is a "no go". Here's how today went.

*Super Set Repeated 3 times*
Cardio (various) - 10 minutes
Bent Over Dumbbell Rows - 65lbs, 12 reps.
Lat Pull Downs - 135lbs, 12 reps.
Lat Press Downs - 110lbs/12 reps.
Swiss Ball Sit Ups - 20 reps.
Machine Preacher Curls - 35lbs, 20 reps.
Machine Tricep Extentions - 45lbs, 20 reps.

Everything went quite well. I kept the weights low and reps high. All reps were slow and controlled. The whole work out, with minimal social interaction, took about 1.5hrs.

Snowdaddy