Like I said earlier, my schedule has been very busy so it's been ten days since I went for a walk with my lovely wife. Tonight we went all out and went for the longest walk so far.
Walk - 5.41km/1:03:36/808kcal.
My feet are a bit sore but otherwise I feel good. Here's to hoping that we don't have to wait ten days till our next walk. I really enjoy the time we spend together.
Snowdaddy
A Top 40 Weightlifting Blog
Friday, August 29, 2014
Shoulders and Core
My schedule is all over the place lately. I haven't been able to train all week. Tonight I am on duty so my day is free. Trying to stick to the Hepburn Program today is Shoulders. First time in a while.
Warm Up
Standing Military Press - bar/12 reps, 95lbs/12 reps, 135lbs/6 reps.
Power Phase
Standing Military Press - 5 sets/1 rep/185lbs.
Pump Phase
Standing Military Press - 6 sets/3 reps/135lbs.
Extra Stuff
Dumbbell Side Laterals - 3 sets/16 reps/15lbs each.
Trap Bar Shrugs - 140/12 reps, 240lbs/12 reps, 3 sets/6 reps/340lbs.
Ab Sling Knee Ups - 3 sets/12 reps.
Time to start following the Hepburn Program as it should be followed. I am considering competing in November at the 17 Wing Powerlifting Competition. Six years ago I was the 17 Wing Champion. Time to get my title back.
Snowdaddy
Warm Up
Standing Military Press - bar/12 reps, 95lbs/12 reps, 135lbs/6 reps.
Power Phase
Standing Military Press - 5 sets/1 rep/185lbs.
Pump Phase
Standing Military Press - 6 sets/3 reps/135lbs.
Extra Stuff
Dumbbell Side Laterals - 3 sets/16 reps/15lbs each.
Trap Bar Shrugs - 140/12 reps, 240lbs/12 reps, 3 sets/6 reps/340lbs.
Ab Sling Knee Ups - 3 sets/12 reps.
Time to start following the Hepburn Program as it should be followed. I am considering competing in November at the 17 Wing Powerlifting Competition. Six years ago I was the 17 Wing Champion. Time to get my title back.
Snowdaddy
Thursday, August 28, 2014
Mike Eldridge
I am very sad today to report that Nova Scotia and Canadian Powerlifting legend Mike Eldridge has passed away. I had the honor of chatting with him and judging with him at several meets. I was lucky enough to call him a friend. RIP Mike.
Snowdaddy
Snowdaddy
Tuesday, August 19, 2014
Speed Squats and Walking
A boring evening turns out to be a Squat evening.
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 12 sets/3 reps/225lbs.
Walking - 4.14km/49:20 min/609kcal.
Now I feel better for doing some work. The Speed Squats were much needed. I focused on staying tight and of course SPEED!!! The walk after felt great.
Snowdaddy
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 12 sets/3 reps/225lbs.
Walking - 4.14km/49:20 min/609kcal.
Now I feel better for doing some work. The Speed Squats were much needed. I focused on staying tight and of course SPEED!!! The walk after felt great.
Snowdaddy
Monday, August 18, 2014
Bench Press
Feeling stronger tonight and the Power Phase felt good and controlled. Kind of got thrown off my groove when friends came over to wish my daughter a Happy Birthday. Still got some good singles.
Light Stretching.
Bench Press - 135lbs/16 reps, 225lbs/12 reps, 315lbs/6 reps, 335lbs/1 rep, 2 sets/1 rep/345lbs, 2 sets/1 rep/350lbs.
Lets keep at it and the strength will be coming back.
Snowdaddy
Light Stretching.
Bench Press - 135lbs/16 reps, 225lbs/12 reps, 315lbs/6 reps, 335lbs/1 rep, 2 sets/1 rep/345lbs, 2 sets/1 rep/350lbs.
Lets keep at it and the strength will be coming back.
Snowdaddy
Sunday, August 17, 2014
Squats
Today was long but fun. My daughter had her 9th Birthday Party and to celebrate we went to the Zoo. The walk took about 2 hours in the sun and heat. I came home after had dinner and Birthday Cake and fell asleep for about an hour. To say the least my head and body wasn't into Squatting today. Seems to be a bit of a trend for me lately. Oh well it is summer.
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 2 sets/1 rep/405lbs (no belt, no knee sleeves), 2 sets/1 rep/405lbs (just a belt), 3 sets/1 rep/315lbs (with belt, speed)
Ab Sling Knee Ups - 3 sets/12 reps.
The first specific core work I've done in a while. Felt pretty good. The RAW squats felt good. I really need to work on my confidence and thus speed. I'll stay at 405lbs for a while until the confidence comes back.
Snowdaddy.
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 2 sets/1 rep/405lbs (no belt, no knee sleeves), 2 sets/1 rep/405lbs (just a belt), 3 sets/1 rep/315lbs (with belt, speed)
Ab Sling Knee Ups - 3 sets/12 reps.
The first specific core work I've done in a while. Felt pretty good. The RAW squats felt good. I really need to work on my confidence and thus speed. I'll stay at 405lbs for a while until the confidence comes back.
Snowdaddy.
Saturday, August 16, 2014
Walking
I haven't been posting this but my lovely wife and I have been walking in the evenings. Until tonight the walks were about 2km and it took about 25 minutes. Tonight we "stepped" up our walking.
Walk - 4.18km, 48:30 minutes, 633kcal, 11:35 min/km.
I feel great! We also want to increase the distance to 5km and eventually start some jogging. Now that things are getting interesting I will start posting our walks / jogs.
Snowdaddy
Walk - 4.18km, 48:30 minutes, 633kcal, 11:35 min/km.
I feel great! We also want to increase the distance to 5km and eventually start some jogging. Now that things are getting interesting I will start posting our walks / jogs.
Snowdaddy
Friday, August 15, 2014
Bench Press
My head really isn't in the game today. I real want to lift but my focus is on our house sale in Greenwood. We should hear this afternoon if it is sold or not. I did manage to get out to the garage for a bit for some Bench Press.
Warm Up
Stretching.
Bench Press - 135lbs/16 reps, 135lbs/16 reps, 225lbs/12 reps, 315lbs/5 reps, 315lbs/1 rep (long pause).
Power Phase
Bench Press - 5 sets/1 rep/345lbs.
Pump Phase
Bench Press (with one grey band) - 1 set/4 reps/345lbs (300 - 345lbs).
At this point I was messing with my phone and thinking about the house. At least I got a few sets in.
Snowdaddy
Warm Up
Stretching.
Bench Press - 135lbs/16 reps, 135lbs/16 reps, 225lbs/12 reps, 315lbs/5 reps, 315lbs/1 rep (long pause).
Power Phase
Bench Press - 5 sets/1 rep/345lbs.
Pump Phase
Bench Press (with one grey band) - 1 set/4 reps/345lbs (300 - 345lbs).
At this point I was messing with my phone and thinking about the house. At least I got a few sets in.
Snowdaddy
Wednesday, August 13, 2014
Deadlifts
Went into work a bit early to bend bars at the 17 Wing Strength Club. Deadlifts today were much better than last week.
Warm Up
Squats - 60kg/10 reps, 100kg/8 reps.
Deadlifts - 120kg/6 reps, 170kg/4 reps.
Power Phase
Deadlifts (with belt) - 3 sets/1 rep/220kg, 2 sets/1 rep/230kg.
*approx. five minutes rest after each set*
Pump Phase
Deadlifts (with belt) - 4 sets/4, 4, 5, 5 reps/170kgs.
Stationary Bike - 15 minutes
The Pump Phase of the work out was much better. I'm sure next week will be even better.
Snowdaddy
Warm Up
Squats - 60kg/10 reps, 100kg/8 reps.
Deadlifts - 120kg/6 reps, 170kg/4 reps.
Power Phase
Deadlifts (with belt) - 3 sets/1 rep/220kg, 2 sets/1 rep/230kg.
*approx. five minutes rest after each set*
Pump Phase
Deadlifts (with belt) - 4 sets/4, 4, 5, 5 reps/170kgs.
Stationary Bike - 15 minutes
The Pump Phase of the work out was much better. I'm sure next week will be even better.
Snowdaddy
Tuesday, August 12, 2014
Squats and Bench Press
I have been slow on my post as of late and now I am catching up. Sunday I was planning a BBQ and had a large hunk of red meat lined up for supper. Before that SQUATS.
Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps.
Power Phase
Squats (with belt, no knee sleeves) - 3 sets/1 rep/405lbs, (with belt and knee sleeves) - 4 sets/1 rep/405lbs.
Pump Phase
Squats (with belt) - 1 set/6 reps/315lbs.
Enough is enough... now lets eat!!!
Monday before work I went in for a hair cut and some bench press training at the base gym.
Warm Up
Elliptical - 6 minutes.
Stretching.
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/12 reps.
Power Phase
Bench Press - 315lbs/3 reps, 315lbs/4 reps, 315lbs/3 reps, 4 sets/1 rep/345lbs.
Pump Phase
Bench Press (with Titan RAM) - 345lbs/6 reps, 345lbs/4 reps, 365lbs/3 reps, 365lbs/4 reps.
Back Work
Seated Cable Rows - 2 sets/12 reps/160lbs.
Lat Pull Downs - 2 sets/10 reps/175lbs.
Straight Arm Cable Press Downs - 2 sets/12 reps/100lbs.
Machine Shrugs - 2 sets/12 reps/70lbs (+ machine weight).
After the work out I felt great! I feel great today. No muscle stiffness. Work outs are becoming fun again and the weight is starting to go up.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps.
Power Phase
Squats (with belt, no knee sleeves) - 3 sets/1 rep/405lbs, (with belt and knee sleeves) - 4 sets/1 rep/405lbs.
Pump Phase
Squats (with belt) - 1 set/6 reps/315lbs.
Enough is enough... now lets eat!!!
Monday before work I went in for a hair cut and some bench press training at the base gym.
Warm Up
Elliptical - 6 minutes.
Stretching.
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/12 reps.
Power Phase
Bench Press - 315lbs/3 reps, 315lbs/4 reps, 315lbs/3 reps, 4 sets/1 rep/345lbs.
Pump Phase
Bench Press (with Titan RAM) - 345lbs/6 reps, 345lbs/4 reps, 365lbs/3 reps, 365lbs/4 reps.
Back Work
Seated Cable Rows - 2 sets/12 reps/160lbs.
Lat Pull Downs - 2 sets/10 reps/175lbs.
Straight Arm Cable Press Downs - 2 sets/12 reps/100lbs.
Machine Shrugs - 2 sets/12 reps/70lbs (+ machine weight).
After the work out I felt great! I feel great today. No muscle stiffness. Work outs are becoming fun again and the weight is starting to go up.
Snowdaddy
Friday, August 08, 2014
Bench Press (NG)
Working out in the garage again today after work.
Warm Up
Shoulder Mobility and Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/12 reps, 315lbs/5 reps.
Power Phase
Bench Press - 7 sets/1 rep/345lbs. (last single narrow grip)
Pump Phase
NG Bench Press (Titan RAM) - 4 sets/3 reps/345lbs.
Triceps Work
Cable Press Downs - 4 sets/12 reps/30kg.
Bent Over Cable Ext - 2 sets/8, 12 reps/30kg.
I am really enjoying the pump in my triceps, shoulders and chest. My lovely wife made some pasta with meat sauce. My muscles are enjoying it.
Snowdaddy.
Warm Up
Shoulder Mobility and Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/12 reps, 315lbs/5 reps.
Power Phase
Bench Press - 7 sets/1 rep/345lbs. (last single narrow grip)
Pump Phase
NG Bench Press (Titan RAM) - 4 sets/3 reps/345lbs.
Triceps Work
Cable Press Downs - 4 sets/12 reps/30kg.
Bent Over Cable Ext - 2 sets/8, 12 reps/30kg.
I am really enjoying the pump in my triceps, shoulders and chest. My lovely wife made some pasta with meat sauce. My muscles are enjoying it.
Snowdaddy.
Thursday, August 07, 2014
Deadlifts @ the 17 Wing Strength Club.
If you look back in my blog you will see I started the 17 Wing Strength Club back in 2005. Now that I'm back at 17 Wing it is time for me to re-acquaint myself with my baby. The club is located in the basement of the 17 Wing Gym. Raw concrete walls and exposed pipes in the ceiling makes this gym very hard core. I felt inspired and my deadlift work out was pretty good considering I haven't pulled properly in a while.
Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps.
Working Sets
Deadlifts - 120kg/6 reps, 160kg/4 reps, 200kg/2 reps, 240kg/1 rep, 250kg/miss.
Pump Phase
Deadlifts - 4 sets/4 reps/160kg.
Extra Stuff
Lat Pull Downs - 2 sets/8 reps/190, 205lbs.
Dumbbell Rows - 2 sets/10, 8 reps/100, 120lbs.
As I haven't done much deadlifting my hands are burning right now. I do feel better for todays work out. As I always do.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps.
Working Sets
Deadlifts - 120kg/6 reps, 160kg/4 reps, 200kg/2 reps, 240kg/1 rep, 250kg/miss.
Pump Phase
Deadlifts - 4 sets/4 reps/160kg.
Extra Stuff
Lat Pull Downs - 2 sets/8 reps/190, 205lbs.
Dumbbell Rows - 2 sets/10, 8 reps/100, 120lbs.
As I haven't done much deadlifting my hands are burning right now. I do feel better for todays work out. As I always do.
Snowdaddy
Tuesday, August 05, 2014
Bench Press
Now that we are becoming more settled my work outs are becoming more structured. Feels good to get back on track.
Warm Up
Stretching.
Bench Press - 135lbs/12 reps, 135lbs/6 reps (NG), 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Bench Press (wrist wraps) - 6 sets/1 rep/345lbs.
*5 minutes rest between sets*
Pump Phase
Bench Press (medium bands) - 6 sets/7, 6, 6, 6, 6, 6 reps/345lbs.
*2 minutes rest between sets*
Support Work
Seated Concentration Curls - 3 sets/8, 10, 10 reps/35lbs.
Its fun working out in the garage with the door open and watching all the people walk, jog, or cycle by. I will be organizing more in the garage this week end and it will be even better.
Snowdaddy
Warm Up
Stretching.
Bench Press - 135lbs/12 reps, 135lbs/6 reps (NG), 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Bench Press (wrist wraps) - 6 sets/1 rep/345lbs.
*5 minutes rest between sets*
Pump Phase
Bench Press (medium bands) - 6 sets/7, 6, 6, 6, 6, 6 reps/345lbs.
*2 minutes rest between sets*
Support Work
Seated Concentration Curls - 3 sets/8, 10, 10 reps/35lbs.
Its fun working out in the garage with the door open and watching all the people walk, jog, or cycle by. I will be organizing more in the garage this week end and it will be even better.
Snowdaddy
Squats in the new rack
I really like my new rack. Here is a picture of the set up.
Yesterday was Squats. Still not motivated to go crazy but I felt much stronger yesterday.
Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt and knee sleeves) - 5 sets/1 rep/405bs.
*ample rest between sets*
Pump Phase
Squats - 315lbs/4 reps.
Cardio
Walking - 2km, 25 minutes.
I really enjoyed squatting. The weight was enough to respect it but light enough to focus on some technical issues. I was interrupted during the pump phase so I called it quits. The walk after really hit my core and did in fact pump up my legs.
Snowdaddy.
Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt and knee sleeves) - 5 sets/1 rep/405bs.
*ample rest between sets*
Pump Phase
Squats - 315lbs/4 reps.
Cardio
Walking - 2km, 25 minutes.
I really enjoyed squatting. The weight was enough to respect it but light enough to focus on some technical issues. I was interrupted during the pump phase so I called it quits. The walk after really hit my core and did in fact pump up my legs.
Snowdaddy.
Saturday, August 02, 2014
Squats and Deadlifts
As my garage floor gives me pause about deadlifts I took my desire to pull to the 17 Wing Gym. They don't allow chalk but I brought my straps and everything went well.
Warm Up
Elliptical Trainer - 5 minutes.
Stretching.
Squats - bar/12 reps, 135lbs/6 reps, 205lbs/6 reps, 275lbs/4 reps, 345lbs/3 reps.
Working Sets
Deadlifts - 315lbs/4 reps, 405lbs/4 reps, 495lbs/2, 1, 1, 1 reps.
Lat Pull Downs - 160lbs/8 reps, 205lbs/6 reps, 225lbs/6 reps, 235lbs/4 reps.
Dumbbell Hammer Curls - 2 sets/12 reps/40, 45lbs.
A fun work out and now my back, a day later, is stiff and sore. All Deadlifts were held at the top / lock out for at least 3 seconds. This week end will be a rest then Monday will be Squats in my new rack. I can't wait.
Snowdaddy
Warm Up
Elliptical Trainer - 5 minutes.
Stretching.
Squats - bar/12 reps, 135lbs/6 reps, 205lbs/6 reps, 275lbs/4 reps, 345lbs/3 reps.
Working Sets
Deadlifts - 315lbs/4 reps, 405lbs/4 reps, 495lbs/2, 1, 1, 1 reps.
Lat Pull Downs - 160lbs/8 reps, 205lbs/6 reps, 225lbs/6 reps, 235lbs/4 reps.
Dumbbell Hammer Curls - 2 sets/12 reps/40, 45lbs.
A fun work out and now my back, a day later, is stiff and sore. All Deadlifts were held at the top / lock out for at least 3 seconds. This week end will be a rest then Monday will be Squats in my new rack. I can't wait.
Snowdaddy
Thursday, July 31, 2014
Bench Press (New Rack)
I have finally taken my new rack out of the box and assembled it. I really like it. I decided to take it for a ride today with Bench Press.
Warm Up
Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 225lbs/3 reps, 315lbs/4 reps.
Power Phase
Bench Press - 4 sets/1 rep/345lbs.
*amble rest*
Pump Phase
Bench Press (with medium bands) - 6 sets/6 reps/345lbs minus medium bands.
*shorter rest between sets*
Fun work out. The rack is great!!!
Snowdaddy
Warm Up
Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 225lbs/3 reps, 315lbs/4 reps.
Power Phase
Bench Press - 4 sets/1 rep/345lbs.
*amble rest*
Pump Phase
Bench Press (with medium bands) - 6 sets/6 reps/345lbs minus medium bands.
*shorter rest between sets*
Fun work out. The rack is great!!!
Snowdaddy
Monday, July 28, 2014
Bench Press
Still feeling things out. Still feel the need to move iron.
Stretching.
Bench Press - 135lbs/12, 12 reps, 225lbs/8, 10, 10 reps, 315lbs/1, 1, 2, 1, 1 reps.
Bench Press (with Titan RAM) - 315lbs/5, 6, 6 reps.
Concentration Curls - 35lbs/8 , 8 reps.
OH Triceps Extensions - 35lbs/8, 8 reps.
A fun work out after a nice walk with my lovely wife and kids. I am working out with squat stands and don't have spotting arms for bench press. That said I keep the weights manageable so I don't get stuck or hurt. S. M. R. T.
Snowdaddy
Stretching.
Bench Press - 135lbs/12, 12 reps, 225lbs/8, 10, 10 reps, 315lbs/1, 1, 2, 1, 1 reps.
Bench Press (with Titan RAM) - 315lbs/5, 6, 6 reps.
Concentration Curls - 35lbs/8 , 8 reps.
OH Triceps Extensions - 35lbs/8, 8 reps.
A fun work out after a nice walk with my lovely wife and kids. I am working out with squat stands and don't have spotting arms for bench press. That said I keep the weights manageable so I don't get stuck or hurt. S. M. R. T.
Snowdaddy
New House = New Home Gym
The move to Winnipeg is complete and I have set up my home gym. It isn't exactly the way I want it but it will do for now.
Bench Press
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/8, 10, 10 reps, 315lbs/1, 1, 1 rep.
Squats
Leg Swings and Stretching.
Squats - 135lbs/6, 6 reps, 225lbs/6 reps, 315lbs/3, 3 reps, 365lbs/2, 2 reps, 405lbs/1, 1 rep, 315lbs/3 reps, 225lbs/6 reps.
Not too difficult but considering all that's been going on with the move these were good work outs. I start work tomorrow evening and will work out at the base a few times.
Snowdaddy
Bench Press
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/8, 10, 10 reps, 315lbs/1, 1, 1 rep.
Squats
Leg Swings and Stretching.
Squats - 135lbs/6, 6 reps, 225lbs/6 reps, 315lbs/3, 3 reps, 365lbs/2, 2 reps, 405lbs/1, 1 rep, 315lbs/3 reps, 225lbs/6 reps.
Not too difficult but considering all that's been going on with the move these were good work outs. I start work tomorrow evening and will work out at the base a few times.
Snowdaddy
Wednesday, July 09, 2014
Bench Press
Today was my last training day at the 14 Wing Powerhouse. Turned out to be pretty good.
Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/6 reps.
Power Phase
Bench Press - 337lbs/2 reps, 365lbs/1 rep, 365lbs/1 rep.
Bench Press (with Titan RAM) - 365lbs/5 reps, 385lbs/3 reps, 405lbs/2 reps.
Pump Phase
Bench Press (with Titan RAM) - 315lbs/8 reps.
I am really enjoying benching with the RAM. Now I am forced into a break. We are moving to Winnipeg and it will be around 2 weeks before I will be into a gym again. I will bring my lifting gear and maybe I will get lucky on route and find a gym. I know in Minneapolis there is an awesome gym call "The Gym".
Here is the video of the 405lbs/2 reps with the Titan RAM.
405lbs/2 reps with Titan RAM
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/6 reps.
Power Phase
Bench Press - 337lbs/2 reps, 365lbs/1 rep, 365lbs/1 rep.
Bench Press (with Titan RAM) - 365lbs/5 reps, 385lbs/3 reps, 405lbs/2 reps.
Pump Phase
Bench Press (with Titan RAM) - 315lbs/8 reps.
I am really enjoying benching with the RAM. Now I am forced into a break. We are moving to Winnipeg and it will be around 2 weeks before I will be into a gym again. I will bring my lifting gear and maybe I will get lucky on route and find a gym. I know in Minneapolis there is an awesome gym call "The Gym".
Here is the video of the 405lbs/2 reps with the Titan RAM.
405lbs/2 reps with Titan RAM
Snowdaddy
Friday, July 04, 2014
Keeping Busy
With the move to Winnipeg happening next week I am very busy getting everything ready. Doing some light unorganized training is keeping me calm.
Warm Up
Leg Swings and Lots of Stretching.
Squats - bar/10 reps, 135lbs/6 reps, 225lbs/6 reps, 4 sets/1 rep/300lbs.
Deadlifts - 315lbs/6 reps, 315lbs/6 reps, 405lbs/3 reps, 495lbs/2 reps.
Not too thrilling but at least I got to play with the iron. I'm not sure but today may have been my last day training at the 14 Wing Powerhouse. I had the honor of training with Michael Young today. At 17 years old, 6'2", and 205lbs he is one of the best squatters I have ever seen. He has been training on his own and is looking for a coach. Damn! My timing sucks. Training him would be great. Too bad I am leaving. Pay attention to his name you will see it again I'm sure.
Snowdaddy
Warm Up
Leg Swings and Lots of Stretching.
Squats - bar/10 reps, 135lbs/6 reps, 225lbs/6 reps, 4 sets/1 rep/300lbs.
Deadlifts - 315lbs/6 reps, 315lbs/6 reps, 405lbs/3 reps, 495lbs/2 reps.
Not too thrilling but at least I got to play with the iron. I'm not sure but today may have been my last day training at the 14 Wing Powerhouse. I had the honor of training with Michael Young today. At 17 years old, 6'2", and 205lbs he is one of the best squatters I have ever seen. He has been training on his own and is looking for a coach. Damn! My timing sucks. Training him would be great. Too bad I am leaving. Pay attention to his name you will see it again I'm sure.
Snowdaddy
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