Merry Christmas!!!

Having a home gym ROCKS!!! Christmas Day Work Out.

Warm Up - 5 min Stationary Bike.
Bench Press Warm Up - 135lbs/10 reps, 185lbs/6 reps, 225lbs/6 reps, 275lbs/3 reps.
ME Bench Press - CG 3 Board Bench Press - 315lbs/3 reps, 335lbs/3 reps, 355lbs/3 reps, 365lbs/3 reps, 375lbs/2 reps.
Floor Press - 3 sets/5 reps/245lbs.
OH Straight Bar Ext - 3 sets/10 reps/100lbs.
"Fat Man" Pull Ups - 4 sets/10 reps/My Big Butt.
Light Side Laterals - 2 sets/10 reps/25lbs Dumbbell.

Felt really good to work out today. I had a purpose for all that food I just ate.

Snowdaddy

Christmas Eve Work Out

I love my home gym. This afternoon I did my first home gym Christmas Eve work out. Very satisfying.

Warm Up - Stationary Bike 5 minutes, light squats.

Speed Squats - 10 sets/2 reps/235lbs first 4 sets, 245lbs last 6 sets.
Speed Deadlifts - 6 sets/1 rep/315x2, 365x2, 405lbsx2.
OH Squats - 5 sets/6 reps/bar.
Sit Ups - 4 sets/20 reps.
Dumbbell Side Bends - 3 sets/10 reps per side/55lbs.

My first time doing over head squats. The first two sets were spent figuring out my balance. By the last set I was going pretty well. My core is getting stronger and I held a 20lbs plate while doing 20 reps on the second set.
I just got a pile of wood from my Dad to heat the Sanctum. The pile should last the remainder of the winter. Thanks Dad.
Tomorrow is Christmas and I'm scheduled for another work out. ME Bench Press on Christmas Day. AWESOME!!!

Snowdaddy

Tuesday Morning

I got caught not working out on Monday and was stuck making up for it on Tuesday morning.

Warm Up - Stationary Bike - 5 minutes.

Squats - Bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/1 rep (no belt).
Bench Squats - 315lbs/6 reps, 405lbs/3 sets/3 reps.

Speed Bench - 8 sets/3 reps/205lbs
Dumbbell Rows - 2 sets/8 reps/85lbs.

I did this work out at 0630hrs so my energy levels were a bit lacking. Tomorrow I'll be back to normal. I have relatives staying over right now but, that's the whole purpose of having a home gym. Isn't it?

Snowdaddy

Max Effort Bench Press

A hectic day but a great work out.

CG Incline Press - work up to 3 sets/3 reps/275lbs.
Floor Press - 3 sets/6 reps/225, 245, 255lbs.
Skull Crushers - 4 sets/12 reps/85, 95, 95, 105lbs.
Bent Over Rows - 4 sets/8 reps/225lbs.
Light Side Laterals - 2 sets/12 reps/25lbs dumbbell.

Having a home gym is the best!!!

Speed Squats and Deadlifts

It's -13degC today with a light dusting of snow. With the wind chill -22degC. I opened the Sanctum early and started a fire. Once again the bar was freezing so I warmed it up on the stove.

Warm Up - Stationary Bike - 10 minutes, light squats.
Speed Squats - 10 sets/2 reps/225lbs.
Speed Deadlifts - 6 sets/1 rep/335lbs.
Zercher Squats - 4 sets/5 reps/185, 185, 225, 225lbs. (one single 275lbs, easy).
Lying Leg Raises - 4 sets/20 reps.
Dumbbell Side Bends - 3 sets/8 reps per side/55lbs dumbbell.

I'm feeling a bit dragged out. Today is my last day of work till after Christmas. Maybe I'll perform some more inspiring feats of strength over the holidays. I know there's a Christmas Eve and New Years Eve work out in order.

Snowdaddy

Speed Bench Press

Not much time today so I had to work out early (0700hrs).

SPEED BENCH PRESS

Warm Up - Light bench press various grips.
Speed Bench Press - 8 sets/3 reps/200lbs (on one minute).
CG 3 Board Press - 275lbs/5 reps, 295lbs/5 reps, 295lbs/5 reps, 315lbs/5 reps.
OH Straight Bar Triceps Ext - 2 sets/10 reps/85lbs, 2 sets/10 reps/95lbs.
"Fat Man" Pull Ups - 4 sets/10 reps/body weight.

A great work out!!!

ME Squat/Deadlift

It's funny how today is ME Squat and "Deadlift" day and I don't do any deadlifts. That's Westside Barbell for ya.

Warm Up - Stationary Bike - 10 minutes.
ME Exercise - Squat and Good Mornings - 2 sets/10 reps/bar, 2 sets/8 reps/135lbs, 2 sets/225lbs/6 reps, 2 sets/275lbs/4 reps, 295lbs/3 reps (squat), 3 sets/3 reps/295lbs (GM).
Lying Leg Curls - 5 sets/12 reps/2 x 70lbs, 3 x 75lbs.
Sit Ups - 4 sets/15 reps/2 x body weight, 2 x BW+10lbs.
Dumbbell Side Bends - 3 sets/10 reps per side/45lbs.
Cool Down - Stationary Bike 5 minutes.

The whole work out took about 1.5 hrs. I didn't rush, just took my time. I feel really good.

Snowdaddy

Max Effort Bench

Still feeling great!!!

ME BENCH PRESS

Warm Up - Stationary Bike - 8 minutes.

ME Exercise - CG Incline Press - worked up to 3 sets/3 reps/245lbs.

Pressing Movement - Floor Press - 3 sets/6 reps/245lbs.

Extension - Skull Crushers - 3 sets/12 reps/65, 65, 85lbs.

Light Shoulder Work - Single Arm Side Laterals - 3 sets/8 reps per arm/25lbs.

Cool Down - Stationary Bike - 5 minutes.

Once again I can feel that my triceps are the weak link in my bench press. This program however, seems to correct that. Rest the week end then do it all over again. I'll increase the weights though. :-)

Snowdaddy

Zercher Squats

Here's the video of my Zercher Squats

Zercher Squats

Snowdaddy

Oh ya, this is my 500th post!!!

Speed Squats

So far so good. The Sanctum was chilly this morning. My bar was numbing my hands. Once there was a nice warm fire going I put my bar on top of the stove to warm it up. Everything went well after that.

SPEED SQUATS

Warm Ups - Stationary Bike - 7.5 minutes.

Speed Squats - 10 sets/2 reps/225lbs (on one minute).

Speed Deadlifts - 6 sets/1 rep/315lbs (on one minute).

Zercher Squats - 4 sets/5 reps/135, 135, 185, 225lbs.

Lying Leg Raises - 4 sets/20 reps.

Obliques Side Bends - 3 sets/8 reps per side/45lbs.

The zercher squats felt awesome. I love the position and the way I can sit right back into the squat. Tomorrow is ME Bench.

Snowdaddy

Speed Bench

I'm not as stiff and sore as I was expecting today. After today's work out I feel really pumped and my muscles feel thick. Great feeling.

SPEED BENCH

Warm Ups - 5 minute stationary bike, light bench, broom handle twists.

Speed Bench - 8 sets/3 reps/195lbs (on 1 minute).

CG 3 Board Press - 5 reps/275lbs, 5 reps/285lbs, 5 reps/295lbs (keep elbows in).

OH Straight Bar Triceps Ext - 4 sets/8 reps/80lbs.

"Fat Man" Pull Ups - 4 sets/8 reps/Body Weight.

I really notice difficulty in keeping my elbows in on the CG Board presses and the straight bar ext. Obviously it's a weak part of my triceps. I'll keep working at it.

Snowdaddy

Back In The Rack

Today was my first work out since the Eastern Canadians. I always dread my first work out after a competition, it hurts. I generally take one full week off to let my body regulate itself. Not just to let minor injuries heal up but to let my system find it's balance.
My current program is the Westside Barbell Conjugate System. In general it focuses on Max Effort and Dynamic days of training. Searching the net I've found that there are several spins on this program but all have the same basic principle. I'll post the program when I send it home from work. Here's what I did today.

ME Squat/Deadlift

Warm Up - Stationary Bike - 7.5 minutes.

ME Exercise - Squats alt with Good Mornings - 2 sets/bar/12 reps, 2 sets/135lbs/8 reps, 2 sets/225lbs/6 reps, 2 sets/275lbs/3 reps, last three sets good mornings 3 reps/275lbs.

Assistance - Lying Leg Curls - 4 sets/12 reps/70lbs.

Abs - Bench Sit Ups - 4 sets/15 reps/body weight.

Obliques - Dumbbell Side Bends - 3 sets/8 reps/45lbs.

Cool Down - Stationary Bike - 5 minutes.

Like I said I'm feeling stiff and sore today so I took it a bit easy. Next week should be better. I'm totally feeling all these exercises through out my hamstrings, glutes, and core front to back. Tomorrow is speed bench.

Snowdaddy

Video of Eastern Canadians

2009 Eastern Canadian Powerlifting Championships

Snowdaddy

2009 Eastern Canadian Powerlifting Championships

Not my best peformance but much better technique than I displayed at the Nova Scotia Provincials. I will be posting a video of some of the lifts I was able to video tape. Here are my lifts.

Squat - 250/255/260miss.
Bench - 190/195/200miss.
Deadlift - 240/250/257.5miss.

Bench Only - 170kg Token lift to qualify for Nationals.

Snowdaddy

Day 24 of 24

Crazy that I haven't posted this yet. Last day of training was Saturday. The boyz were doing something a little different than my normal but I think it's better and I'll adopt it. We did both squats and bench for our openers. I like this because it's almost like a mini meet before the meet. Here's what happened.

Squats - warm ups, 220kg/1 rep straps down, 250kg/1 rep straps up & a bit high, 250kg/1 rep straps up right at depth.

Bench Press - warm ups, 140kg/1 rep raw, 180kg/2 board in gear, 200kg/2 board gear, 200kg/1 board gear, 200kg/miss no boards, 200kg/1 rep no boards.

I'm happy with the performance. My openers will be 250kg/190kg/240kg.

Snowdaddy

Day 23 of 24 Video

Here's the video of today's deadlifts

Video

Snowdaddy

Day 23 of 24 Relearning My Deadlift

Today is the last day of deadlifts before the competition and I'm having to relearn my technique. Starting with my over hand then snatching with my under hand seemed to be the trick. I'll post the video later.

Squats - warm ups, 135lbs/6 reps, 225lbs/4 reps, 315lbs/3 reps.
Raw Sumo Deadlifts - 135lbs/6 reps, 225lbs/6 reps.
Gear Sumo Deadlifts - 315lbs/2 singles, 405lbs/2 singles, 525lbs/2 singles.
Sit Ups - 20, 20, 15, 15 reps.

With this Revelation I think I'll raise my opener back up to 240kg. Just start light to replicate the technique then go up. It only makes sense.

Snowdaddy

Day 22 of 24

I worked till 0100hrs last night so this morning's priority was sleep. My lovely wife let me sleep till 1100hrs which, left me a short amount of time to hit the weights. I was supposed to bench last night with the Powerhouse boys but they changed the timings and never filled me in. Another great reason to lift solo in a home gym. Today I managed to put on my competition bench shirt to catch up on the missed work out.

Squats - warm ups, worked up to 315lbs/3 reps with belt.
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 315lbs/1 rep, Shirt on, 405lbs/1 reps, 405lbs/1 rep, 455lbs/2 board miss.

Getting a hand off at this weight, for me, really helps. I'll be benching again on Saturday so just holding the weights today is enough. Thursday is deadlifts day. I've been watching videos and I think I've got my mistakes figured out. I'll start my lift by grabbing the bar with my over grip hand instead of my under grip hand. Seems that lifts were I do this I seem to have a better pull. I'll comment more on this after Thursday.

Snowdaddy

Day 21 of 24 Deadlift Blues

My deadlift has failed me yet again. Last night I planned on hitting my opener twice then calling it a night. I managed 220kg raw with no problem and even had some compliments on my technique. I went up to 240kg, which I thought my opener would be, then stalled at my knees. I tried my suit one last time and had trouble locking out with the same 240kg. Since discretion is the better part of valour I'll drop my deadlift opener to the almost embarrassing 220kg to make sure I don't bomb.
On a brighter note my squat and bench press seem to be up. This next week I'll get more comfortable with my squat opener 260kg and decide if I'm going to open with 200kg or 210kg in the bench. So far it's looking like this.

Openers:

• Squat - 260kg
• Bench Press - 200kg
• Deadlift - 220kg
• Total 680kg

I believe this is my highest opening total so far, even if my deadlift is way down.

Snowdaddy

Day 20 of 24

Getting down to it. I feel like I've timed this training better than the last competition. On Wednesday we got together at the Powerhouse for some geared up squatting.

There's not much to post as far as lifts go. Warm up sets then I managed 260kg for two singles. This first was high. The second was right at parallel.

Day 20 of 24

I'm still having problems getting used to the gear. With one more squat training day I'm sure I'll be ready.

Snowdaddy