Deadlifts

Had fun today deadlifting with the 14 Wing Pwerhouse's newest member. Everything felt god and strong today so I wanted to test out my strength.

Warm Up
Stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/4 reps.
Deadlifts - 315lbs/4 reps, 405lbs/4 reps.

Power Phase
Deadlifts - 4 sets/1 rep/525lbs.
*enough rest between sets to recover*

Fun Stuff
Rack Pulls - 405lbs/4 reps, 495lbs/3 reps, 585lbs/2 reps, 675lbs/1 rep, 765lbs/1 rep.

Lovely stuff. Everything felt strong and I'm happy with my power.

Snowdaddy

Bench Press

Up early today to Bench Press at work. Right now I'm suffering from my lack of sleep. YAWN!!!

Warm Up
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press - 4 sets/1 reps/350lbs.
*4 minutes rest after each set*

Pump Phase
Bench Press (with light bands) - 6 sets/4, 5, 4, 6, 4, 7 reps/350lbs (270 to 300lbs)
*3 minutes rest after each set*

Bent Over Barbell Rows - 4 sets/10 reps/135lbs.
Ab Sling Knee Ups - 20, 15, 15 reps.

Really good work out. Not much to say about it. Really good.

Snowdaddy

Squats

Much better than last week. Squats tonight at the Powerhouse went really well.

Warm Up
Squats - 135lbs/8 reps.
Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats (with belt) - 6 sets/1 rep/405lbs.
*enough rest between sets to chit chat with buddies*

Pump Phase
Squats (with belt) - 3 sets/6 reps/405lbs (-doubled light bands), 3 sets/6 reps/455lbs (-double light bands).
*shorter rest ~ 4 minutes rest between sets*

I don't know how much help the doubled light bands were giving me. 405lbs with the doubled light bands felt too light so I went up to 455lbs. 36 total reps of Pump Phase did the job, I'm spent.

Snowdaddy

Bench Press in Gear

Yesterday was my first day back in a bench shirt since the 2011 Nationals. Training leading up to the I managed a 250kg 2 board press and a 230kg full range press. At Nationals I pressed 205kg.

Warm Up
Light Stretching.
Classic Bench Press - 135lbs/12 reps, 225lbs/8 reps,315lbs/3 reps.

Working Sets
Bench Press (in Titan Fury sz 52) - 315lbs 3 board / 3 reps, 365lbs 3 board / 3 reps, 405lbs 3 board / 3 reps, 455lbs 2 board / 1 rep (too easy), 455lbs full range / miss.

Pump Phase
Classic Bench Press - 3 sets/6 reps/225lbs.

Not a great performance but not too bad for the first time back. A few observations; shirt needs to be seated on shoulders better, I need more speed off my chest. Other than that everything seemed really good. My body position on the bench was good, I held the weights no problem, and I did a decent job of keeping my elbows tucked. I'm sure the Provincials in May will lead to a PB.

Snowdaddy

Deadlifts

After walking and Squats this week my back is feeling much better. With a better back, Deadlifts were in order.

Warm Up
Squats - 135lbs/8 reps, 135lbs/8 reps, 225lbs/6 reps.
Stretching.
Squats - 315lbs/3 reps.
Deadlifts - 315lbs/4 reps, 405lbs/4 reps.

Power Phase
Deadlifts - 495lbs/1 rep (easy), 525lbs/1 rep, 525lbs/1 rep (with belt).
*aprox 5 minutes rest after each set*

Pump Phase
Deadlifts - 4 sets/3 reps/405lbs.
*aprox 3 minutes rest after each set*

Core Work
Ab Sling Knee Ups - 4 sets/15 reps.

My back isn't bothered at all by the Deadlifting today. In fact it feels much better. I alternated the Knee Ups with each Pump Phase set. I ran out of time before work so I only did 4 sets. Tomorrow morning I meet up with a buddy at the Powerhouse for some Geared Bench Press work. Fun stuff!

Snowdaddy

Core Work (just a bit)

Worked late last night. My lovely wife let me sleep in. After breakfast and cleaning up I had about 15 minutes to spare. Ot to the cold garage for some core work, just a bit.

Ab Sling Knee Ups - 4 sets/15 reps.

Not much but at least it's something. Friday this week I will be trying out my bench press shirt again. I plan on competing at the Nova Scotia Provincials in the Bench Only. I currently have a Bench Press PB of 205kg. My classic bench is up so I'm currious to see how that translates to my geared numbers.

Snowdaddy

Walking and Squats

The weather other the last while has been not been great for walking. Today was a bit chilly but the sidewalks are clear and it isn't snowing or raining. Instead of training in the garage I decided to walk to the Powerhouse to squat there.

Walk - 3km, 30 minutes.

Warm Up
Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats - 405lbs MISS!!!

OMG!!! 405lbs just crushed me. I guess the back problems last week really effected me. Now drop some weight and Squat.

Squats (with belt) - 8 sets/3 reps/315lbs.

The last 3 sets were with a very wide stance. Trying out new things. Now time to walk home.

Walk - 3km, 30 minutes.

A really good work out but I'm not strong. Yikes! Bench Press tomorrow, maybe things will be back to normal next week. "sigh"

Snowdaddy

Back Problems

I've had a reoccurring back problem for sometime now. Yesterday I wanted to Deadlift in the morning but only managed to get my warm ups done before I had to stop.

Warm Up
Squats - 135lbs/8 reps.
Stretching
Foam Rolling
Squats - 135lbs/8 reps, 225lbs/6 reps.
Deadlifts - 365lbs/6 reps.

On the fifth rep I felt a twitch on my right lower lat. I loaded the bar to my working weight of 525lbs. I put on my belt and attempted the lift. All I managed was to bend the bar but it didn't break free of the ground. Time to strip the bar. I spend the rest of the day laying on my back and popping muscle relaxants and anti inflammatory.

Today I feel better but The tight spot is still acting up. I was feeling like I needed to try something to help loosen it up so I got out to the gym for a few moments.

Ab Sling Knee Ups - 4 sets/16 reps.
Bench Press - 3 sets/12 reps/135lbs, 225lbs/10 reps, 3 sets/2 reps/315lbs.

The spot on my lower right lat was and is still tight. Tomorrow my family will be making a trip to my parent's for Thanks Giving. Wish I could Squat before the big meal. Lets see how I feel tomorrow morning.

Snowdaddy

Bench Press

Really GREAT work out tonight. Last Bench Press work out was, as I titled the post, "Pathetic". Tonight I dropped the weight by 10lbs and destroyed everything like a BEAST!!!

Warm Up
Stretching.
Foam Rolling.
Warm Up Shoulders with 10lbs Dumbbell.
Bench Press - 135lbs/16 reps, 225lbs/10 reps, 315lbs/4 reps.

Power Phase
Bench Press - 8 sets/1 rep/345lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press (with Titan RAM) - 3 sets/5 reps/345lbs, 2 sets/5 reps/345lbs (with wrist wraps), 1 set/6 reps/345lbs (with wrist wraps).
*3 minutes rest after each set*

Not my strongest Bench Press work out but the best one I've had in quite a while. I was really focusing on keeping tight during the Power Phase. I got loose on the first single but managed to correct the fault then on. It was much easier. Tomorrow if weather permits I will be going for a walk.

Snowdaddy

Squats

The work outs keep getting better and better. The strength is slowly coming back along with the confidence to get under the bigger weights.

Warm Ups
Squats - 135lbs/ 8 reps.
Stretching (opening hips).
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats (with belt only) - 6 sets/1 rep/405lbs, 2 sets/1 rep/425lbs (belt and knee sleeves).
*4 minutes rest after each set*

Pump Phase
Squats (belt and knee sleeves) - 5 sets/5, 5, 4, 5, 4 reps/425lbs + med bands (330 to 385lbs), 1 set/4 reps/435lbs (340 to 395lbs).
*4 minutes rest after each set*

Core Work
Stability Ball Sit Ups - 4 sets/15, 20, 25, 30 reps.

Snowdaddy

Core +

Another opportune day to get into the garage for a work out. As normal I've been neglecting my core. Not today.

Core Work
alternate the following
Stability Ball Sit Ups - 4 sets/25 reps.
Ab Sling Knee Ups - 4 sets/15 reps.
Dumbbell Rows - 4 sets/8, 10, 10, 12 reps/105lbs.

Cable Press Downs - 2 sets/12 reps/30kg.

I thought I would throw in some upper back work just for fun. The back work wasn't difficult but it did give me a good pump. Squats on Sunday or Monday morning.

Snowdaddy

Deadlifts

Much better performance after work today than yesterday. Deadlifts felt heavy until I put my belt on then the bar was flying.

Warm Up
Light Stretching.
Paused Squats - 135lbs/8 reps.
More Stretching to open hips.
Paused Squats - 135lbs/8 reps, 225lbs/6 reps.
Deadlifts - 365lbs/6 reps.

Power Phase
Deadlifts - 3 sets/1 rep/525lbs (no belt), 525lbs/1 rep (belt), 525lbs/2 reps (belt).
*4 minutes rest after each set*

Pump Phase
Deadlifts (with grey bands, no belt) - 6 sets/4, 5, 4, 3, 3, 3 reps/525lbs (380lbs to 430lbs).
*2 to 3 minutes rest after each set*

I'm sure my back side is going to be funky tomorrow. 525lbs for a double is a PB for me. It is pleasing to have such a strong work out the day after such a crappy one. Just shows that I am indeed getting stronger. I gotta keep driving forward.

Snowdaddy

PATHETIC!!!

I know I am going to have some bad training days. Today was one of those. My Bench Press was PATHETIC!!! Here's how it went.

Warm Up
Stretching.
Shoulder Warm Ups.
Bench Press - 135lbs/16 reps, 135lbs/8 reps (narrow grip), 225lbs/8 reps, 315lbs/3 reps.

Power Phase
Bench Press - 355lbs/1 rep, 2 sets/1 rep/355lbs miss both, 345lbs/1 rep, 345lbs/1 rep miss.

At this point I'm fed up with the bar sitting on my chest. I will cut my losses and live to fight another day. Possible problems are... Late work night last night (2330hrs), Early morning for course (0600hrs). I'll do some Deadlifts later in the week.

Snowdaddy

Squats

Today I beat the crap outta myself. CPU Nationals starts today in Richmond, BC and my Powerlifting spirit was soaring. Squat numbers are coming back nicely. Body Weight is still down, just under 300lbs.

Warm Up
Stretching.
Squats - 135lbs/10 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats (with belt and knee sleeves) - 5 sets/1 rep/405lbs, 1 set/1 rep/425lbs.
*4 minutes rest after each set*

Pump Phase
Squats (with belt and Grey Bands -95, -40lbs) - 6 sets/2, 3, 3, 3, 3, 4 reps/425lbs (330lbs to 385lbs)
*2 to 3 minutes rest after each set*

Core Work
Ab Sling Knee Ups - 3 sets/16 reps.

I'm still trying to find my "Groove" when squatting. The 4th set of the Power Phase felt almost effortless. I will try to copy the technique during that set. The Pump Phase felt very heavy. I narrowed my stance a little and the reps felt better. The last set of four reps was hard, but AWESOME!!!

Snowdaddy

Bench Press

It's been a really tough week for training. I'm off work all this week and my ensuite bathroom shower has been leaking. Before the water damage gets too severe it was time for some renovations. My wife and I are laymen at best when it comes to these sort of "Do it yourself" projects. We've been at it all week and managed to get most of it done. There is still some tile work, put the shower stall together and paint. Maybe three more full days of work. Today I decided I better get back into the gym.

Warm Up
Lots of light Stretching.
Bench Press - 135lbs/16 reps, 225lbs/8 reps, 315lbs/3 reps.
More Stretching.

Power Phase
Bench Press - 6 sets/1 rep/345lbs, 2 sets/1 rep/355lbs.
*4 minutes rest after each set*

Pump Phase
Bench Press - 5 sets/4 reps/355lbs, 1 set/4 reps/365lbs.
*2 minutes rest after each set*

Much better benching today than last week. I'm sure the rest had something to do with it. My left forearm feels much better than last week. I'm still bouncing the weights off my chest but I'm pleased with the weights. Tomorrow off, Monday Squats. I can't wait.

Snowdaddy

Bench Press

Fourth work out, second Bench Press work out again this week. I feel my Bench Press is really enjoying the extra work. Tonight sure showed that the extra work is paying off.

Warm Up
Foam Rolling (opening up my upper back).
Stretching.
Bench Press - 135lbs/16 reps, 225lbs/10 reps.
Stretching.

Power Phase
Bench Press - 7 sets/1 rep/345lbs.
*4 minutes rest after each set*

Pump Phase
Bench Press (with Titan RAM and wrist wraps) - 6 sets/4, 5, 5, 4, 4, 5 reps/345lbs.
*4 minutes rest after each set*

Extra Stuff
alternate the following
Over Head Plate Extensions - 3 sets/16, 20, 22 reps/45lbs.
Plate Curls - 3 sets/16, 20, 22 reps/45lbs.

I feel great tonight. My left fore arm was bothering my last week. Today I wore my wrist wraps on all Pump Phase sets and I feel much better. Tomorrow I'm off training and helping my wife renovate our en suite bathroom. Monday I'll be Squatting.

Snowdaddy

Deadlift

Went into work a few hours early to get in a Deadlift work out. Another busy week working nights I'm pleased all my work outs got done this week.

Warm Up
Paused Squats - 135lbs/8 reps.
Stretching, opening hips.
Paused Squats - 135lbs/8 reps, 225lbs/6 reps.
Deadlift - 405lbs/3 reps.

Power Phase
Deadlift (with belt) - 4 sets/1 rep/525lbs.
*Enough rest to chit-chat with fellow lifters*

Pump Phase
Deadlift (with belt) - 4 sets/4 reps/405lbs, 2 sets/3 reps/405lbs.
*Enough rest to chit-chat but less than Power Phase*

The Pump Phase Deadlifts felt really easy. I could have done 405lbs for 6 to 8 reps. My technique is looking better. Hamstrings are coming more into play. As my Squats get stronger, so shall my Deadlifts.

Snowdaddy

Bench Press

Bench Press today felt much better than last week. The garage today was cold +2 degC. I didn't have any wood to burn in the stove so I just bundled up and kept the work out "Hard Core". The cold didn't bother me at all.

Warm Up
Bench Press - 135lbs/12 reps, 225lbs/10 reps.
Stretching.

Power Phase
Bench Press - 5 sets/1 rep/335lbs, 2 sets/1 rep/345lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press (with Titan RAM) - 3 sets/4 reps/345lbs, 3 sets/3 reps/345lbs.
*3 minutes rest after each set*

Extra Stuff
Stability Ball Sit Ups - 4 sets/20 reps.
Plate Curls - 3 sets/16, 18, 20 reps/45lbs.
Plate Extensions - 3 sets/16, 18, 20 reps/45lbs.

A really good, cold work out this morning. My left forearm is a bit sore when pressing. I know it's just growing pains and as I get stronger my weak points will also get stronger and the pain will go away. Feeling big and strong. Now it's time to get into the zone, get my game face on, and load up the bar.

Snowdaddy

Squats

Really good Squat work out today. Still feeling weak in the hips but this will come back with time. I just need to keep up the good work.

Warm Up
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats - 4 sets/1 rep/405lbs (1st belt no knee sleeves, last three belt and knee sleeves)
*4 minutes rest after each set*

Pump Phase
Squats (with grey bands) - 2 sets/4 reps/405lbs (300lbs to 365lbs), 4 sets/3 reps/405lbs (300 to 365lbs).
*3 minutes rest after each set*

The last two sets of the pump phase I hung up my belt and went completely raw. Next week I'll do all my Pump Phase Squats with out a belt. My new EliteFTS Belt was pinching my lower stomach flab. Gives good inspiration to stand up with the weight quickly (OUCH!!!) Today's work out was a bit better than last week.

Snowdaddy

Bench Press

What do you do when you've got a spare hour with nothing to do? Well, when you have your own gym like I do, you go work out. In this case I did Bench Press for the second time this week.

Warm Up
Light Stretching.
Bench Press - 135lbs/16 reps, 225lbs/8 reps.

Power Phase
Bench Press - 6 sets/1 rep/335lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press (with Titan RAM) - 2 sets/4 reps/335lbs, 3 sets/3 reps/335lbs, 1 set/4 reps/335lbs.
*2 minutes rest after each set*

Extra Stuff
alternate the following
Plate Curls - 3 sets/16 reps/45lbs.
OH Plate Extensions - 3 sets/16 reps/45lbs.

I'm pleased I got off my butt and got onto the bench.

Snowdaddy