Bench Press

Bench is always easy to get motivated for. I think it's because it takes the least effort. Ha!

Light Stretches and Shoulder Mobility.

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 5 sets/6,8,8,10,12 reps/245lbs.

I didn't have much time but that was enough.

Snowdaddy

Squats

Motivation is still crap. Last night my feet really bothered me and I couldn't sleep. I called in sick this morning. Still I wanted to work my form. Nothing heavy. My form was alright. Working on keeping the plates from spinning.

Leg Swings and Stretching.

Squats - 2 sets/12 reps/bar, 7 sets/12 reps/135lbs.

Ab Sling Knee Ups - 3 sets/12,12,16 reps.

Not bad. Now to incorporate that form into heavier weights.

Snowdaddy

Push / Pull

My motivation is crap but I still want to train. Does that make sense. To me it does. Training today consisted of Push Ups and Pull Ups.

Alternate the following,

Push Ups - 6 sets/10,10,10,12,12,20 reps.
Band Assisted Pull Ups - 6 sets/8,8,8,10,10,10 reps.

Felt pretty good.

Snowdaddy

Squats

On Monday my Squats were crap. I don't know why but they were horrible. Today I felt better and although not anywhere near my best it was still ok.

Leg Swings and Stretching.

Squats - 3 sets/6 reps/bar, 3 sets/6 reps/135lbs, 2 sets/3 reps/225lbs, 2 sets/2,1 reps/315lbs, 3 sets/1,1,2 reps/405lbs, 225lbs/6 reps.

The two reps of 405lbs was gross. First rep I was too far back on my heals. Second rep I was too far forward.

Ab Sling Knee Ups - 3 sets/12,16,20 reps.

Now I feel better.

Snowdaddy

Bench Press

I find it very easy to get motivated for Bench Press. Why not? It's done laying down. Today I did Bench Press.

Light Stretches.

Bench Press - 2sets/12 reps/135lbs, 2sets/6 reps/225lbs, 6 sets/3 reps/315lbs.

OH Plate Ext - 2sets/12 reps/45lbs.

I moved some weight.

Snowdaddy

Empty Tank

I'm sorry but my motivation is next to nothing. Or rather, my motivation to lift. I am really focused on my diet lately and wanting to get back into ketosis. High fat, low carbs hasn't changed but I would like to get my calories consumed back on track.

I tried to Squat yesterday and they felt horrible. I did 2 sets of 8 with 135lbs and 2 sets at 225lbs, one sets of 8 and one set of 3. I got to three and said screw this.

Life is good right now and I am happy overall. I guess you can't be happy with everything all the time. Something have to take a back seat. Anyway, I gotta go to work.

Snowdaddy

Deadlifts

Nice light Deadlifts to work on grip and form. All sets were done without a belt and using an overhand grip.

Deadlifts - 6 sets/6 reps/225lbs.

Band Assisted Pull Ups - 6 sets/8 reps.

I moved the band down two holes on my rack. My the pull up weight at the bottom is 195lbs and around 275lbs at the top. Good pump!

Snowdaddy

Bench Press

Still enjoying some reset time. Nothing heavy on the bench today. Working the pause and dynamic press.

Shoulder Mobility and Light Stretches.

Bench Press - 2 sets/8 reps/135lbs, 8 sets/6 reps/225lbs.

That's it and that's all.

Snowdaddy

Starting Over

I had some pretty good numbers in August. My motivation lately has been crap. Today is my first day back training in well over a week. With a good break like that It's time to reconstruct my lifts.
I squat very wide usually. Today I worked on bringing in my stance and pointing my toes more forward. Mobility is the problem and it's going to take some work. Reason for bringing my stance in, it's more effective. It allows for more force to be generated and its easier on the hips when squatting deep for competition.

Leg Swings and Stretching.

Squats - 2 sets/6 reps/bar, 8 sets/6 reps/135lbs.

Ab Sling Knee Ups - 6 sets/10 reps.

Easy-peasy. Nothing difficult. Working mobility and form.

Snowdaddy

Medium Bench Press

My training days are so mixed up. I'll have to start the program over again on Monday. Today I did Medium Bench Press.

Bench Press - 2 sets/12 reps/135lbs, 6 sets/7,7,6,6 6,6 reps/275lbs.

That's it and that's all. Feeling good as usual.

Snowdaddy

Medium Squats

Tired as usual. Still put in some work.

Leg Swings and Stretching.

Squats - 2 sets/10 reps/bar, 2 sets/8 reps/135lbs, 225lbs/6 reps, 5 sets/7,7,6,6,6 reps/315lbs.

That's it, that's all. Glad I put in some work. My lower back and posterior chain are still trashed from the amazing heavy Deadlifts.

Snowdaddy

Heavy Deadlifts

Much better motivation today. All day I've thinking about pulling.

Deadlifts - 2 sets/6 sets/225lbs, 315lbs/3 reps, 405lbs/1 rep, 495lbs/4 reps, 550lbs/2 reps.

Band Assisted Pull Ups - 4 sets/10 reps.

Best Deadlifts in quite a long time. Feeling good and feeling strong.

Snowdaddy

Light Squats

Yuck!!! My Squats felt horrible tonight. Usually after my warm ups are done I start getting into the groove. Not so today.

Leg Swings and Stretching.

Squats - 2 sets/8 reps/bar, 5 sets/8 reps/135lbs, 5 sets/8 reps/225lbs.

I took my time. I forced my form. Still my Squats felt like shit. Oh well, maybe next time.

Snowdaddy

Medium Deadlifts

I'm really enjoying this program that I developed. I'm also really dreading it. I would assume that means it's working.

Light Stretches.

No Belt Deadlifts - 225lbs/6 reps, 3 sets/6 reps/335lbs, 2 sets/10 reps/335lbs, 335lbs/8 reps.

Band Assisted Pull Ups - 6 sets/10 reps.

I feel tired after work but I still continue to push myself through the training. Of  course I feel better after.

Snowdaddy

Heavy Squats

Not as strong as I would have liked today but I still put in the work. That's what counts.

Leg Swings and Stretching.

Squats - bar/8, 2 sets/8 reps/135lbs, 225lbs/8 reps, 315lbs/4 reps, 405lbs/2 reps, 405lbs/3 reps, 3 sets/1 rep/435lbs.

Ab Sling Knee Ups - 4 sets/16,20,16,20 reps.

I would have liked 435lbs to be more dynamic and less of a grind. Oh well, the work was done and I'm pleased about that. The Ab Sling Knee Ups felt really good.

Snowdaddy

Medium Bench Press

Continuing from my last medium Bench Press day I added a single rep to one set. Except the last set which I added a couple extra. All sets felt dynamic and strong.

Shoulder Mobility and Light Stretches .

Bench Press - 2 sets/8 reps/135lbs, 225lbs/8 reps, 6 sets/7,6,6,6,6,8 reps/275lbs.

OH Plate Ext - 4 sets/12 reps/45lbs.

Feeling good.

Snowdaddy

Light Deadlifts

Today is my Friday. Eventhough it's Thursday. The pressure is off tonight with tomorrow off. Time for some fun. No belt, no straps, no chalk, no shoes, no warm up.

Deadlifts - 5 sets/8,10,12,12,10 reps/275lbs.

Band Assisted Pull Ups - 3 sets/10 reps.

Now it's time to take my son to guitar lessons.

Snowdaddy

Medium Squats

Again not very motivated. I took my time and everything worked out alright.

Leg Swings and Stretching.

Squats - 2 sets/8 reps/bar, 2 sets/8 reps/135lbs, 225lbs/6 reps, 6 sets/6,6,6,6,6,7 reps/315lbs.

Ab Sling Knee Ups - 4 sets/12,12,12,14 reps.

I really worked hard today to finish all six sets. Of course I'll be much better for it. Although I may be pretty sore tomorrow morning. I've been neglecting the core work after Squats lately. Today I made sure I did it. Yah me!!! Oh yes, I almost forgot. That is my wife dancing behind me.

Snowdaddy

Light Bench Press

I am exhausted this evening. As I've said before getting up at 0400hrs for work really makes me tired in the early evening. I dragged my lazy butt out to the garage and took my time getting into the zone.

Shoulder Mobility and Light Stretches.

Bench Press - 3 sets/12 reps/135lbs, 5 sets/8,9,10,11,12 reps/225lbs.

OH Dumbbell Press - 4 sets/12,12,12,16 reps/35,50,50,50lbs.

OH Plate Ext - 4 sets/12 reps/45lbs.

Feeling better but still tired.

Snowdaddy

Light Squats

I decided to take a little break. It was way more difficult than I thought. I took a few days and feel pretty alright. Tonight I only had an hour to rip through some light Squats.

Leg Swings and Stretching.

Squats - bar/8 reps, 135lbs/12 reps, 5 sets/8,12,12,12,12 reps/225lbs.

That's all I had time for but it was more than enough. On another note I did all the reps bare footed. Felt different. I liked the contact I had with the floor. A good but short training day.

Snowdaddy