I haven't posted since last week because training have been a bit of a problem.
Friday 21 June 2013
Warm Ups
Stretching.
Squats - bar/12 reps, 135lbs/8 reps, 225lbs/6 reps.
Power Phase
Squats - 365lbs/2 reps, 365lbs/2 reps.
At this point my left adductor hurts and I have to stop. I tried to do some bench press after this but I had no drive from my left side. I thought it might be a result of no leg drive but I found out today during training that I injured my shoulder as well.
This morning I got out into the garage to test things out. I spent the week end rolling out my hamstrings and adductors.
Warm Up
More Rolling, Bar and Foam Rolling.
alternate the following
Squats - 135lbs/8 reps, 135lbs/10 reps, 225lbs/6 reps.
Leg Extensions - 35lbs/20 reps, 70lbs/20 reps, 105lbs/20 reps.
Power Phase
Squats - 8 sets/2 reps/315lbs.
The Squats felt good and there was plenty of leg drive. The Bench Press was another story. I took 315lbs out but racked it right away. Nothing out of my left shoulder. Got some work.
alternate the following
Bench Press (with Titan RAM) - 3 sets/8 reps/225lbs.
Dumbbell Side Laterals - 10lbs/12 reps, 15lbs/12 reps, 15lbs/12 reps.
Time to give the shoulder a bit of a break. Time to bring on the Squats.
Snowdaddy
A Top 40 Weightlifting Blog
Monday, June 24, 2013
Wednesday, June 19, 2013
Deadlifts and Shoulder Press
Had a couple of realization momments yesterday during training.
Warm Up
Squats - 3 sets/8 reps/135lbs.
Rack Pulls (just above knee) - 315lbs/6 reps, 405lbs/4 reps.
Power Phase
Rack Pulls (just above knee) - 5 sets/2 reps/555lbs, 3 sets/3 reps/555lbs.
Standing Military Press - 5 sets/3 reps/135lbs, 2 sets/3 reps/155lbs, 1 set/2 reps/185lbs.
*2 minutes rest between sets*
Pump Phase
Deadlifts - 3 sets/7 reps/405lbs.
Standing Military Press - 3 sets/7 reps/135lbs.
*2 minutes rest between sets*
Here are the points I noted.
Snowdaddy
Warm Up
Squats - 3 sets/8 reps/135lbs.
Rack Pulls (just above knee) - 315lbs/6 reps, 405lbs/4 reps.
Power Phase
Rack Pulls (just above knee) - 5 sets/2 reps/555lbs, 3 sets/3 reps/555lbs.
Standing Military Press - 5 sets/3 reps/135lbs, 2 sets/3 reps/155lbs, 1 set/2 reps/185lbs.
*2 minutes rest between sets*
Pump Phase
Deadlifts - 3 sets/7 reps/405lbs.
Standing Military Press - 3 sets/7 reps/135lbs.
*2 minutes rest between sets*
Here are the points I noted.
- I need to nut up and increase my weights. Yesterday I went to 405lbs on the Pump Phase from 325lbs last week.
- Standing Military Press is a much better exercise than seated presses. I will be using them from now on. Maybe also with a clean to start.
- My biggest weakness during the Military Press was control. This exercise will hit all sorts of new stabilization muscles.
Snowdaddy
Friday, June 14, 2013
Squats and Bench Press
Came into work about two hours early today for a work out. I love the fact that I have four different gyms to choose from for training.
Warm Up
Foam Rolling and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 295lbs/3 reps.
Power Phase
Squats - 5 sets/2 reps/365lbs, 3 sets/3 reps/365lbs.
Bench Press - (warm ups - 135lbs/12 reps, 225lbs/8 reps) 5 sets/2 reps/315lbs, 3 sets/3 reps/315lbs.
*2 minutes rest after each set*
Pump Phase
Squats - 3 sets/7 reps/365lbs - light bands (295lbs - 325lbs)
Bench Press - 3 sets/7 reps/315lbs - light bands.
*2 minutes rest after each set*
Over Head Plate Extensions - 3 sets/12 reps/45lbs.
This program is really tough but I'm sure the hard work will pay off. My body weight isn't any lighter but I'm noticing an increase in muscularity. Especially my legs. This week end will be a much needed rest with Deadlifts and Shoulder Press starting out next week.
Snowdaddy
Warm Up
Foam Rolling and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 295lbs/3 reps.
Power Phase
Squats - 5 sets/2 reps/365lbs, 3 sets/3 reps/365lbs.
Bench Press - (warm ups - 135lbs/12 reps, 225lbs/8 reps) 5 sets/2 reps/315lbs, 3 sets/3 reps/315lbs.
*2 minutes rest after each set*
Pump Phase
Squats - 3 sets/7 reps/365lbs - light bands (295lbs - 325lbs)
Bench Press - 3 sets/7 reps/315lbs - light bands.
*2 minutes rest after each set*
Over Head Plate Extensions - 3 sets/12 reps/45lbs.
This program is really tough but I'm sure the hard work will pay off. My body weight isn't any lighter but I'm noticing an increase in muscularity. Especially my legs. This week end will be a much needed rest with Deadlifts and Shoulder Press starting out next week.
Snowdaddy
Wednesday, June 12, 2013
Deadlifts and Shoulder Press
Its raining, its pouring, the old man is... going out to the garage to hit some Deadlifts and Shoulder Press.
Warm Up
Stretching.
Squats - bar/8 reps, 135lbs/8 reps.
Rack Pulls (just under knees) - 225lbs/8 reps, 405lbs/4 reps.
Power Phase
Rack Pulls (just under knees) - 6 sets/2 reps/495lbs, 2 sets/3 reps/495lbs.
Seated Shoulder Press - (warm up - bar/12 reps, 135lbs/8 reps) 6 sets/2 reps/185lbs, 2 sets/3 reps/185lbs.
*aprox 2 minutes rest after each set*
Pump Phase
Dead Lifts - 1 set/6 reps/325lbs, 2 sets/7 reps/325lbs.
Seated Shoulder Press (with 120lbs chain) - 1 set/6 reps/75lbs + 120lbs chain, 2 sets/7 reps/75lbs + 120lbs chain.
*aprox 2 minutes rest after each set*
Power Phase wasn't too taxing. Pump Phase was also not too bad. The chain really added an interesting dynamic to the Seated Shoulder Press. Trying to stabilize the weight, eventhough it was light, was difficult. I'm sure I'll be sore tomorrow after hitting those small stabilizer muscles.
Snowdaddy
Warm Up
Stretching.
Squats - bar/8 reps, 135lbs/8 reps.
Rack Pulls (just under knees) - 225lbs/8 reps, 405lbs/4 reps.
Power Phase
Rack Pulls (just under knees) - 6 sets/2 reps/495lbs, 2 sets/3 reps/495lbs.
Seated Shoulder Press - (warm up - bar/12 reps, 135lbs/8 reps) 6 sets/2 reps/185lbs, 2 sets/3 reps/185lbs.
*aprox 2 minutes rest after each set*
Pump Phase
Dead Lifts - 1 set/6 reps/325lbs, 2 sets/7 reps/325lbs.
Seated Shoulder Press (with 120lbs chain) - 1 set/6 reps/75lbs + 120lbs chain, 2 sets/7 reps/75lbs + 120lbs chain.
*aprox 2 minutes rest after each set*
Power Phase wasn't too taxing. Pump Phase was also not too bad. The chain really added an interesting dynamic to the Seated Shoulder Press. Trying to stabilize the weight, eventhough it was light, was difficult. I'm sure I'll be sore tomorrow after hitting those small stabilizer muscles.
Snowdaddy
Monday, June 10, 2013
Squats and Bench Press
Starting the week on a great work out. All the problems I encountered last week are long gone and I'm ready to battle on.
Warm Up
Stretching and Foam Rolling.
Squats - bar/8 reps, 135lbs/8 reps.
Stretching.
Squats - 225lbs/6 reps.
Power Phase
Squats (with belt) - 6 sets/2 reps/365lbs, 2 sets/3 reps/365lbs.
Bench Press - (warm up 135lbs/12 reps, 225lbs/8 reps), 6 sets/2 reps/315lbs, 2 sets/3 reps/315lbs.
*aprox 2 minutes rest between sets*
Pump Phase
Squats (with belt and light bands) - 1 set/6 reps/315lbs, 2 sets/7 reps/315lbs (255 to 315lbs)
Bench Press (with light bands) - 1 set/6 reps/335lbs, 2 sets/7 reps/335lbs (275 to 305lbs)
*aprox 2 minutes rest betwenn sets*
I didn't have much jump in my stride today so the reps were not very dynamic. Slow and grind it out. Got all my reps and didn't fail on any sets. Tomorrow off then Deadlifts and Shoulder Press on Wednesday.
Snowdaddy
Warm Up
Stretching and Foam Rolling.
Squats - bar/8 reps, 135lbs/8 reps.
Stretching.
Squats - 225lbs/6 reps.
Power Phase
Squats (with belt) - 6 sets/2 reps/365lbs, 2 sets/3 reps/365lbs.
Bench Press - (warm up 135lbs/12 reps, 225lbs/8 reps), 6 sets/2 reps/315lbs, 2 sets/3 reps/315lbs.
*aprox 2 minutes rest between sets*
Pump Phase
Squats (with belt and light bands) - 1 set/6 reps/315lbs, 2 sets/7 reps/315lbs (255 to 315lbs)
Bench Press (with light bands) - 1 set/6 reps/335lbs, 2 sets/7 reps/335lbs (275 to 305lbs)
*aprox 2 minutes rest betwenn sets*
I didn't have much jump in my stride today so the reps were not very dynamic. Slow and grind it out. Got all my reps and didn't fail on any sets. Tomorrow off then Deadlifts and Shoulder Press on Wednesday.
Snowdaddy
Saturday, June 08, 2013
Friday, June 07, 2013
Deadlifts and Seated Shoulder Press
Still working out the problems with my schedule and the new program. I find that trying to find the time to work out four days a week is too difficult. Eventhough I'm off work this week I still feel very rushed getting this routine done. So, I have decided to make this program a nine day split vice a 7 day split.
Day 1 Squats and Bench
Day 2 off
Day 3 Deadlifts and Shoulder Press
Day 4 off
Day 5 Squats and Bench
Day 6 off
Day 7 Deadlifts and Shoulder Press
Day 8 off
Day 9 off
repeat...
Here's how todays work out went.
Warm Up
Squats - 3 sets/6 reps/135lbs.
Stretching.
Rack Pulls (from knees) - 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps.
Power Phase
Rack Pulls (from knees with belt) - 7 sets/2 reps/495lbs, 1 set/3 reps/495lbs, 585lbs/1 rep, 675lbs/1 rep.
Seated Shoulder Press Behind Neck (smith machine) - two warm up sets, 7 sets/2 reps/90lbs, 1 set/3 reps/90lbs.
*2 minutes rest between each set*
Pump Phase
Deadlifts (from floor, no belt) - 2 sets/6 reps/315lbs, 1 set/7 reps/315lbs.
Seated Shoulder Press Behind Neck (smith machine) - 2 sets/6 reps/90lbs, 1 set/7 reps/90lbs.
*2 minutes rest between each set*
Much better and quicker than other work outs. I really enjoyed the Rack Pulls. There wasn't so much stress on the lower back but I could really feel it through the posterior chain and hamstrings. I took the Shoulder Presses a bit light to get a feel. Still got a great pump. Next week Sunday or Monday will be Squats and Bench Press. Fun.
Snowdaddy
Day 1 Squats and Bench
Day 2 off
Day 3 Deadlifts and Shoulder Press
Day 4 off
Day 5 Squats and Bench
Day 6 off
Day 7 Deadlifts and Shoulder Press
Day 8 off
Day 9 off
repeat...
Here's how todays work out went.
Warm Up
Squats - 3 sets/6 reps/135lbs.
Stretching.
Rack Pulls (from knees) - 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps.
Power Phase
Rack Pulls (from knees with belt) - 7 sets/2 reps/495lbs, 1 set/3 reps/495lbs, 585lbs/1 rep, 675lbs/1 rep.
Seated Shoulder Press Behind Neck (smith machine) - two warm up sets, 7 sets/2 reps/90lbs, 1 set/3 reps/90lbs.
*2 minutes rest between each set*
Pump Phase
Deadlifts (from floor, no belt) - 2 sets/6 reps/315lbs, 1 set/7 reps/315lbs.
Seated Shoulder Press Behind Neck (smith machine) - 2 sets/6 reps/90lbs, 1 set/7 reps/90lbs.
*2 minutes rest between each set*
Much better and quicker than other work outs. I really enjoyed the Rack Pulls. There wasn't so much stress on the lower back but I could really feel it through the posterior chain and hamstrings. I took the Shoulder Presses a bit light to get a feel. Still got a great pump. Next week Sunday or Monday will be Squats and Bench Press. Fun.
Snowdaddy
Thursday, June 06, 2013
Squats and Bench Press
Day three of the Doug Hepburn "A" program and already I'm starting to adapt to the work load. My lower back feels much better and my legs are not as stiff and sore.
Warm Up
Foam Rolling and Stretching.
Squats - 135lbs/8 reps.
More Foam Rolling and Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps.
Power Phase
Squats (with belt) - 7 sets/2 reps/365lbs, 1 set/3 reps/365lbs.
Bench Press - 5 sets/2 reps/315lbs, 2 sets/2 reps/337lbs, 1 set/3 reps/326lbs.
*aprox 2 minutes rest between sets*
Pump Phase
Squats (with belt and light bands) - 2 sets/6 reps/315lbs (255-315lbs), 1 set/7 reps/315lbs (255-315lbs).
Bench Press (with light bands) - 2 sets/6 reps/335lbs (275-305lbs), 1 set/4+2 reps/335lbs (275-305lbs).
*aprox 2 minutes rest after each set*
I failed on my last set of Pump Phase Bench Press. I had absolutely nothing left in the tank. As I said I feel much better today. Right now I'm enjoying a huge all over body pump. Even my lats are pumped. Now it's time to eat.
Snowdaddy.
Warm Up
Foam Rolling and Stretching.
Squats - 135lbs/8 reps.
More Foam Rolling and Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps.
Power Phase
Squats (with belt) - 7 sets/2 reps/365lbs, 1 set/3 reps/365lbs.
Bench Press - 5 sets/2 reps/315lbs, 2 sets/2 reps/337lbs, 1 set/3 reps/326lbs.
*aprox 2 minutes rest between sets*
Pump Phase
Squats (with belt and light bands) - 2 sets/6 reps/315lbs (255-315lbs), 1 set/7 reps/315lbs (255-315lbs).
Bench Press (with light bands) - 2 sets/6 reps/335lbs (275-305lbs), 1 set/4+2 reps/335lbs (275-305lbs).
*aprox 2 minutes rest after each set*
I failed on my last set of Pump Phase Bench Press. I had absolutely nothing left in the tank. As I said I feel much better today. Right now I'm enjoying a huge all over body pump. Even my lats are pumped. Now it's time to eat.
Snowdaddy.
Tuesday, June 04, 2013
Deadlifts and Shouder Press
Pitifull day two of training. I'm not surprised though. My lower back is trashed and Deadlifts did nothing but aggravate it. I did manage to get a bit of work done before I cried mercy.
Warm Up
Squats - 135lbs/8 reps.
Stretching.
Squats - 135lbs/8 reps.
Deadlifts - 315lbs/6 reps.
Power Phase
Deadlifts - 5 sets/2 reps/415lbs.
Seated Shoulder Press - 5 sets/2 reps/225lbs.
*rest was all over the place*
Pump Phase
Seated Shoulder Press - 3 sets/6 reps/185lbs.
*rest was all over the place*
With the "B" program there was ample rest after squats till deadlifts. I'm not sure if my fragile lower back will stand up to this program. I may have to switch back to avoid injury. I will think about it.
Snowdaddy
Warm Up
Squats - 135lbs/8 reps.
Stretching.
Squats - 135lbs/8 reps.
Deadlifts - 315lbs/6 reps.
Power Phase
Deadlifts - 5 sets/2 reps/415lbs.
Seated Shoulder Press - 5 sets/2 reps/225lbs.
*rest was all over the place*
Pump Phase
Seated Shoulder Press - 3 sets/6 reps/185lbs.
*rest was all over the place*
With the "B" program there was ample rest after squats till deadlifts. I'm not sure if my fragile lower back will stand up to this program. I may have to switch back to avoid injury. I will think about it.
Snowdaddy
Monday, June 03, 2013
Doug Hepburn "A" Routine
Today was day one of my new routine. I've been following the Doug Hepburn "B" routine for two years now and although it has given me some amazing results it was becoming too familiar. Time or a change. Lucky for me Mr. Hepburn has an "A" routine.
Warm Up
Squats - 135lbs/8 reps.
Stretching and Foam Rolling.
Squats - 135lbs/8 reps, 225lbs/6 reps.
Power Phase
Squats - 8 sets/2 reps/365lbs.
Bench Press - 5 sets/2 reps/295lbs, 3 sets/2 reps/315lbs.
*2 minutes rest after each set*
Pump Phase
Squats - 1 set/6 reps/365lbs - doubled light bands, 2 sets/6 reps/405lbs - doubled light bands.
Bench Press - 3 sets/6 reps/335lbs - light bands.
*2 minutes rest after each set*
Amazing work out. The Powerhouse was warm and humid and I was soaked when the work out was finished. The weights were light but being a new routine it was difficult. I know I will become accustomed to the volume and this program will offer some great results as the "B" routine did.
Snowdaddy
Warm Up
Squats - 135lbs/8 reps.
Stretching and Foam Rolling.
Squats - 135lbs/8 reps, 225lbs/6 reps.
Power Phase
Squats - 8 sets/2 reps/365lbs.
Bench Press - 5 sets/2 reps/295lbs, 3 sets/2 reps/315lbs.
*2 minutes rest after each set*
Pump Phase
Squats - 1 set/6 reps/365lbs - doubled light bands, 2 sets/6 reps/405lbs - doubled light bands.
Bench Press - 3 sets/6 reps/335lbs - light bands.
*2 minutes rest after each set*
Amazing work out. The Powerhouse was warm and humid and I was soaked when the work out was finished. The weights were light but being a new routine it was difficult. I know I will become accustomed to the volume and this program will offer some great results as the "B" routine did.
Snowdaddy
Friday, May 31, 2013
Walking
An absolutely gorgeous day today. Sun is shining, there is a slight breeze, and I'm going foor a walk. I walked to the Powerhouse to train the kids then walked home after.
Walk - ~6km total / ~1 hour / ~ 1000kcal.
I also did a little weights while there but not really any amount to record.
Snowdaddy
Walk - ~6km total / ~1 hour / ~ 1000kcal.
I also did a little weights while there but not really any amount to record.
Snowdaddy
Tuesday, May 28, 2013
Bench Press
What a crazy week end. 2013 Nova Scotia Provincials. I got into Halifax at 1800hrs ready to write my Provincial level officials exam. I passed with 87.5%. At 1930hrs it was time to set up for the competition. I finally got into my hotel room at 2300hrs and crashed hard. Up the next morning at 0530hrs to be in for weigh-ins. The practical portion of the officials exam I had to be judged being a judge which took from 0900hrs till 1500hrs. At this point I'm spent and I still have to get ready for the Bench only competition. I finally got shirted up at 1900hrs and started benching at 1930hrs. By the time I got home it was 2315hrs. Crazy long day.
Oh ya, I only managed to get my opener of 200kg. I missed 207.5kg twice.
2013 Nova Scotia Provincials 200kg Bench Press
Todays work out was also crazy. I'm squating with a buddy on Wednesday so today I had to bench.
Warm Up
Foam Rolling.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.
Power Phase
Bench Press - 6 sets/2 reps/315lbs. (varrying grip every set).
*3 minutes rest after each set*
Pump Phase
Bench Press (with light bands) - 6 sets/6 reps/315lbs (255lbs to 285lbs).
*2 minutes rest after each set*
Forearm Work
Seated Dumbbell Concentration Curls - 5 sets/8 reps per arm/35lbs.
Upper Back Work
Dumbbell Rows - 3 sets/10 reps per arm/105lbs.
I did this work out on an empty stomach. Now it's time to EAT!!!
Snowdaddy
Oh ya, I only managed to get my opener of 200kg. I missed 207.5kg twice.
2013 Nova Scotia Provincials 200kg Bench Press
Todays work out was also crazy. I'm squating with a buddy on Wednesday so today I had to bench.
Warm Up
Foam Rolling.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.
Power Phase
Bench Press - 6 sets/2 reps/315lbs. (varrying grip every set).
*3 minutes rest after each set*
Pump Phase
Bench Press (with light bands) - 6 sets/6 reps/315lbs (255lbs to 285lbs).
*2 minutes rest after each set*
Forearm Work
Seated Dumbbell Concentration Curls - 5 sets/8 reps per arm/35lbs.
Upper Back Work
Dumbbell Rows - 3 sets/10 reps per arm/105lbs.
I did this work out on an empty stomach. Now it's time to EAT!!!
Snowdaddy
Tuesday, May 21, 2013
Last Work Out
Watching several great squat videos on Youtube over the last few days has motivated me to hit some squats tonight.
Warm Up
Light Stretching.
Squats - 2 sets/8 reps/135lbs, 225lbs/6 reps, 315lbs/4 reps.
Working Sets
Squats - 2 sets/1 rep/425lbs, 405lbs/2 reps, 3 sets/1 rep/405lbs.
I was really struggling with 425lbs. I dropped my weight just a bit and my speed returned. 405lbs for a double in just a belt is not too shabby. I really had no intrest in doing the Pump Phase so I decided to hit some lighter Bench Press.
Bench Press - 315lbs/4 reps, 3 sets/1 rep/315lbs narrow grip, 315lbs/3 reps.
OH Plate Extensions - 2 sets/10 reps/45lbs.
Really good work out. Now it's time to rest before Saturday. I hope my arm / elbow doesn't give me any grief this week end.
Snowdaddy
Warm Up
Light Stretching.
Squats - 2 sets/8 reps/135lbs, 225lbs/6 reps, 315lbs/4 reps.
Working Sets
Squats - 2 sets/1 rep/425lbs, 405lbs/2 reps, 3 sets/1 rep/405lbs.
I was really struggling with 425lbs. I dropped my weight just a bit and my speed returned. 405lbs for a double in just a belt is not too shabby. I really had no intrest in doing the Pump Phase so I decided to hit some lighter Bench Press.
Bench Press - 315lbs/4 reps, 3 sets/1 rep/315lbs narrow grip, 315lbs/3 reps.
OH Plate Extensions - 2 sets/10 reps/45lbs.
Really good work out. Now it's time to rest before Saturday. I hope my arm / elbow doesn't give me any grief this week end.
Snowdaddy
Sunday, May 19, 2013
Last Bench Work Out
Last Bench Press work out in gear before Provincials. Today didn't go according to plan. It seldom does just before competition and the important part is to remember to stay focused.
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps, 365lbs/1 rep.
Power Phase
Bench Press (Titan FURY sz 50) - 220kg/3 board/ miss, 200kg/3 board/2 reps, 200kg/2, 1 board/2 reps, 220kg/3 board / barely 1 rep.
Two main observations. I started too heavy in the gear and with it being cool and humid outside my elbows and forearms hurt and began to ache. A real quick way to bring a work out to an end. I also didn't pay attention to my sleeves on my bench shirt. They were rotated in about an inch and I didn't get the same pop out of the shirt as I did my last two work outs. Instead of worrying about details I cut my work out there and will prepare myself for the competition this Saturday.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps, 365lbs/1 rep.
Power Phase
Bench Press (Titan FURY sz 50) - 220kg/3 board/ miss, 200kg/3 board/2 reps, 200kg/2, 1 board/2 reps, 220kg/3 board / barely 1 rep.
Two main observations. I started too heavy in the gear and with it being cool and humid outside my elbows and forearms hurt and began to ache. A real quick way to bring a work out to an end. I also didn't pay attention to my sleeves on my bench shirt. They were rotated in about an inch and I didn't get the same pop out of the shirt as I did my last two work outs. Instead of worrying about details I cut my work out there and will prepare myself for the competition this Saturday.
Snowdaddy
Thursday, May 16, 2013
Squats
Strength is still increasing. I am however finding that my head has to be in the game to continue going up in weight. I was supposed to squat yesterday but I just didn't have the drive. Instead I sat and watched the 1983 World's Strongest Man and today I was ready to squat.
Warm Up
Stretching.
Squats - 135lbs/8 reps.
More Stretching.
Squats - 225lbs/8 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 4 sets/1 rep/425lbs (last single with knee sleeves).
*aprox 5 minutes rest between sets*
Pump Phase
Squats (with belt) - 5 sets/5, 5, 4, 4, 5 reps/285lbs + 120lbs chain, 1 set/4 reps/295lbs + 120lbs chain.
*shorter rest that power phase*
A really good work out. Worth waiting an extra day. The 425lbs singles felt heavy but I still managed them with a little straining. Next week I'll be taking a break from squats. My last work out will be heavy Bench Press in gear this Sunday morning.
Snowdaddy
Warm Up
Stretching.
Squats - 135lbs/8 reps.
More Stretching.
Squats - 225lbs/8 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 4 sets/1 rep/425lbs (last single with knee sleeves).
*aprox 5 minutes rest between sets*
Pump Phase
Squats (with belt) - 5 sets/5, 5, 4, 4, 5 reps/285lbs + 120lbs chain, 1 set/4 reps/295lbs + 120lbs chain.
*shorter rest that power phase*
A really good work out. Worth waiting an extra day. The 425lbs singles felt heavy but I still managed them with a little straining. Next week I'll be taking a break from squats. My last work out will be heavy Bench Press in gear this Sunday morning.
Snowdaddy
Monday, May 13, 2013
Walking
Decided to get in some much needed cardio this morning. Instead of wasting my morning sitting on my butt and watching TV I went for a walk.
Walk to the Base gym - 3.1km/~30 minutes/~500kcal.
Stationary Bike - 10 minutes (now I'm bored with the overly busy gym).
Walk home - 3.1km/~30 minutes/~500kcal.
Working tonight. Squats on Wednesday.
Snowdaddy
Walk to the Base gym - 3.1km/~30 minutes/~500kcal.
Stationary Bike - 10 minutes (now I'm bored with the overly busy gym).
Walk home - 3.1km/~30 minutes/~500kcal.
Working tonight. Squats on Wednesday.
Snowdaddy
Sunday, May 12, 2013
Bench Press in Gear
Second last training day in my Bench Shirt before the Nova Scotia Provincials. I have no idea where the power is coming from but DAMN I LIKE IT!!!
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/3 reps, 365lbs/1 rep (very nice).
Power Phase
Bench Press (Titan Fury sz 50 and wrist wraps) - 465lbs (3 board)/2 reps, 465lbs (2 board)/2 reps, 465lbs (1 board)/2 reps, 465lbs (to chest)/1 rep.
*no problems*
Pump Phase
Bench Press (with light bands) - 3 sets/4 reps/365lbs (310 to 330lbs), 2 sets/5 reps/365lbs (310 to 330lbs), 1 set/4 reps/385lbs (330 to 350lbs).
Upper Back Work
Dumbbell Rows - 3 sets/8, 10, 12 reps/105lbs.
Cable Lat Press Downs - 3 sets/12 reps/30kg.
My lovely wife helped me with my bench press today on Mothers Day. What a sweetheart!!! My son helped out by holding my boards. I have no doubt that I will achieve a huge personal best in two weeks with their help. FEELING STRONG!!!
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/3 reps, 365lbs/1 rep (very nice).
Power Phase
Bench Press (Titan Fury sz 50 and wrist wraps) - 465lbs (3 board)/2 reps, 465lbs (2 board)/2 reps, 465lbs (1 board)/2 reps, 465lbs (to chest)/1 rep.
*no problems*
Pump Phase
Bench Press (with light bands) - 3 sets/4 reps/365lbs (310 to 330lbs), 2 sets/5 reps/365lbs (310 to 330lbs), 1 set/4 reps/385lbs (330 to 350lbs).
Upper Back Work
Dumbbell Rows - 3 sets/8, 10, 12 reps/105lbs.
Cable Lat Press Downs - 3 sets/12 reps/30kg.
My lovely wife helped me with my bench press today on Mothers Day. What a sweetheart!!! My son helped out by holding my boards. I have no doubt that I will achieve a huge personal best in two weeks with their help. FEELING STRONG!!!
Snowdaddy
Friday, May 10, 2013
Deadlifts
In to the Powerhouse an hour before training the youth. Time for some quick deadlifts.
Warm Up
Squats - 135lbs/8 reps.
Stretching and Foam Rolling.
Squats - 135lbs/8 reps.
Deadlifts - 405lbs/4 reps.
Power Phase
Deadlifts - 4 sets/1 rep/495lbs, 2 sets/1 rep/528lbs (240kg).
At this point the kids start filing in and ends my work out. I'm glad that I did this much. Tomorrow I've got a hell day at work. Sunday is Mothers Day and I'm back into the gym for some Bench Shirt work.
Snowdaddy
Warm Up
Squats - 135lbs/8 reps.
Stretching and Foam Rolling.
Squats - 135lbs/8 reps.
Deadlifts - 405lbs/4 reps.
Power Phase
Deadlifts - 4 sets/1 rep/495lbs, 2 sets/1 rep/528lbs (240kg).
At this point the kids start filing in and ends my work out. I'm glad that I did this much. Tomorrow I've got a hell day at work. Sunday is Mothers Day and I'm back into the gym for some Bench Shirt work.
Snowdaddy
Wednesday, May 08, 2013
Squats
Not in gear this time but just as intense. I took my time today and enjoyed the rest between sets. No timings to keep, just bending the bar.
Warm Up
Light Stretching.
Squats - 135lbs/8 reps.
More Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 4 sets/1 rep/415lbs, 2 sets/1 rep/420lbs.
*ample rest*
Pump Phase
Squats (with belt and chains) - 5 sets/4 reps/285+120lbs chain., 1 set/5 reps/285+120lbs chain.
*shorter rest than Power Phase*
These heavier work outs are feeling great. I am however noticing a few things like an achy left hip and my upper back feels tight. I guess I'm getting old (and stronger).
Snowdaddy
Warm Up
Light Stretching.
Squats - 135lbs/8 reps.
More Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 4 sets/1 rep/415lbs, 2 sets/1 rep/420lbs.
*ample rest*
Pump Phase
Squats (with belt and chains) - 5 sets/4 reps/285+120lbs chain., 1 set/5 reps/285+120lbs chain.
*shorter rest than Power Phase*
These heavier work outs are feeling great. I am however noticing a few things like an achy left hip and my upper back feels tight. I guess I'm getting old (and stronger).
Snowdaddy
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