Hyper Tire Deadlifts

A perfect day for gardening in the morning. Then there was a little rain which cooled things down a little. Perfect evening for Deadlifts.

Lots of Stretches and Mobility.

Tire Deadlifts - 2 sets/12 reps/155lbs, 235lbs/8 reps, 3 sets/6,8,10 reps/325lbs.

Sledgehammer Work - 3 sets/10,15,20 reps per side/17lbs.

I was very cautious starting out but everything came together as the reps kept going. 

Snowdaddy 

Hyper Squats

 My first real training day with weight for volume on my back. The hardest part of getting back into squats is developing the callus that runs across my back where the bar sits. OUCH!!!

Leg Swings and Dynamic Stretches. 

Squats - 2 sets/10 reps/bar, 2 sets/8 reps/135lbs, 225lbs/6 sets, 3 sets/6 reps/315lbs, 3 sets/6,6,10 reps/225lbs.

My back started to feel a little fatigued so I stopped at three sets with 315lbs. Gonna be sore in a couple days.

Snowdaddy 

Hyper Bench Press

The weather is great in the garage. Warm but not hot with a slight breeze. I love days like this for training. 

Rotator Laterals - 2 sets/20 reps/10lbs.

Full Body Stretches.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 6 sets/6,6,6,6,5,6 reps/315lbs.

The video is of my last set.

Dumbbell Hammer Curls - 5 sets/16 reps/30lbs.

OH Plate Ext - 3 sets/20 reps/45lbs.

Amazing pump right now. Upper body and arms feel thick and full. Now is an excellent time to fill my face.

Snowdaddy 

Volume Deadlifts

Back is still feeling good. Now it's time to slowly get it back to strength conditioning. Not heavy at all. The focus was solely on good form and lots of reps.

Light Stretches. 

Deadlifts - 2 sets/8 reps/135lbs, 4 sets/12 reps/225lbs.

No belt, no straps, no chalk. I'm really pleased with my form. All reps were dynamic. I'm excited that there will be more to come.

Snowdaddy 

Volume Squats

I guess a more accurate title would be Volume Lower Body. A total of 180 reps.

Light Stretches. 

Bulgarian Split Squats - 5 sets/12 reps per leg.

Goblet Paused Squats - 5 sets/12 reps/35lbs.

All the reps were dynamic and well controlled. My legs are PUMPED! I love it

Snowdaddy 

Volume Bench Press

Got started a little later but still had a great workout. 

Rotator Laterals - 2 sets/20 reps/10lbs.

Stretches.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 4 sets/12 reps/245lbs, 255lbs/12 reps, 275lbs/12 reps.

Hammer Curls - 3 sets/12,14,16 reps/25lbs.

OH Plate Ext - 2 sets/20 reps/45lbs.

Very pleased with the volume today. Over 20k lbs. Good pump. I ate before training. Time for a protein drink and off to bed. I'm sure I'll feel great tomorrow. 

Snowdaddy 

Deadlifts... finally

My back is feeling better. Yesterday I had some time after work and I had a really cool idea. No socks and no shoes. Tire Deadlifts in the grass. Something to try again for sure.

Leg Swings and Stretches. 

Deadlifts - 2 sets/12 reps/155lbs, 235lbs/6 reps, 325lbs/4 reps, 415lbs/2 reps, 505lbs/1 rep, 235lbs/8 reps.

I'm pleased with these numbers. These best part of all is my back feels 95%.

Snowdaddy

Squats

As per my previous direction I am going back to work. Today my goal was to Squat 405lbs.

Leg Swings and Stretches. 

Squats - 2 sets/8 reps/bar, 2 sets/8 reps/135lbs, 225lbs/6 reps, 315lbs/4 reps, 2 sets/1 rep/405lbs, 225lbs/8 reps.

Ab Sling Knee Ups - 5 sets/12 reps.

I wore neoprene shorts as an extra little bit of support. Everything went well. Now to see how I feel tomorrow. 

Snowdaddy 

Bench Press

Testing my 1RM today. Everything went according to plan. 

Rotator Laterals - 10lbs/20 reps.

Stretches and Mobility. 

Bench Press - 2 sets/12 reps/135lbs, 225lbs/6 reps, 315lbs/3 reps, 365lbs/1 rep, 385lbs/1 rep.

Alternate the following.

Push Ups - 3 sets/12, 16, 20 reps.

Plate Curls - 3 sets/12 reps/45lbs.

OH Plate Ext - 3 sets/20 reps/45lbs.

385lbs is really good. Glad to be back to decent Bench Press numbers.

Snowdaddy 

Lower Back Rehab

My mind and body link is and always has been in conflict. For over a month my lower back has been bothering me. I thought that I may have bulged a disk again. Since the injury, I'm assuming it happened 31 May 2020, I have been focused on mobility and support exercises. This week my back has been feeling better but I have still been subconsciously cautious about my movements. Today was a "Shit or get off the pot" sorta day. Time to see if I am really still broken or is my mind / body connection all screwed up. 

Light Stretches.

Deadlifts - 2 sets/12 reps/bar, 4 sets/6 reps/135lbs.

Farmers Walk - 110lbs per hand/100,300,100,200,100,100ft.

No belt and no straps. My mits sting a bit but my back is no worse for wear. Time to eat. I'll see how I feel tomorrow.

Snowdaddy 

Squatopotoamus

My back is feeling much more normal. However, my squat power has long gone. Slow and steady back into it.

Leg Swings and Stretches.

Foam Rolling.

Squats - 4 sets/8 reps/bar, 4 sets/6 reps/135lbs, 225lbs/4 reps, 225lbs/8 reps.

Bulgarian Split Squats - 4 sets/12 reps.

Gonna be tough walking around tomorrow. It was worth it. 

Snowdaddy 

Bench Press

I'm slow to post. Saturday after work I did some pressing. 

Light Stretches. 

Rotator Laterals - 2 sets/20 reps/10lbs.

Band Presses and Pull Aparts.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 315lbs/6 reps, 4 sets/4,4,5,4 reps/330lbs.

OH Plate Ext - 3 sets/20 reps/45lbs.

Plate Curls - 3 sets/12 reps/45lbs.

Very good if I do say so myself. 

Assisted Pull Ups

Of course I'm too fat to do regular pull ups. I do them with either a band to assist or I keep my feet on the ground and almost incline them. Still, they really work my back. Also, since my back is still under repair I don't want to risk Deadlifts. 

Light Stretches.

Rotator Laterals - 2 sets/20 reps/10lbs.

Assisted Pull Ups - 3 sets/8 reps, 5 sets/12 reps.

Standing Dumbbell Rows - 3 sets/12 reps/50lbs.

After Squats yesterday I  was a little concerned but my lower back is feeling alright. Let's keep this rig on the road.

Snowdaddy 

Bulgarian Split Squats and Squats

Mu back has been feeling better lately. After work today I wanted to take is for a test drive.

Stretches and Mobility Work. 

Bulgarian Split Squats - 4 sets/6,8,10,12 reps/20lbs weight vest.

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

My back feels good but my right knee feels not right. Damn it sucks getting old. Cut it for today. That's good progress. I'll see how I feel tomorrow morning. 

Snowdaddy 

Volume Bench Press

A little cooler today made for a very comfortable training day.

Lots of Stretches.

Foam Rolling.

Rotator Laterals - 4 sets/20 reps/10,10,15,215 lbs.

Bench Press - 2 sets/12 reps/135lbs, 3 sets/12 reps/225lbs, 3 sets/12 reps/245lbs, 255lbs/14 reps.

Dumbbell Curls - 3 sets/12,14,16 reps/35lbs.

OH Plate Ext - 3 sets/20 reps/45lbs.

Feeling good.

Snowdaddy

Split Squats and Bulgarian Split Squats

OMG is it hot!!! 35 degC in the garage and humidity makes it over 40. Yesterday had lots of fun (and beers) with friends after work. Today we did some running around. Now it's time for some training.

Light Stretches.

Split Squats - 2 sets/8 reps.

Bulgarian Split Squats - 2 sets/8 reps, 1 set/8 reps/10 lbs, 1 sets/10 reps, 2 sets/12 reps.

BW Squats - 2 sets/12 reps.

That's it and that's all. Too hot. I'm breathing like I just went for a run. Good work out.

Sbowdaddy

More Bench Plus Other Fun Stuff

A good and long time friend of mine dropped by for so chin wagging and Bench Press. I know that I Benched the other day but I  was inspired to again. See my friend is a seven time National Champion and National record holder in the Bench Press. 

Rotator Laterals - 10lbs/20 reps.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps, 250lbs/6 reps, 315lbs/7 reps.

Push Ups- 4 sets/12 reps.

Band Assisted Pull Ups - 6 sets/12 reps alternate sets front/behind neck. 

Vibration Table Plank - 2 sets/1 minute. 

315lbs for 7 is not too shabby. Not my best of 9 reps but I was pressing 405lbs for a single then. The vibration table planks were neat.

On Wednesday my son and I cleared out a lot of junk and I organized my gym space. Now it's a much better environment for training.

My buddy also had a stellar bench day. He hit 305lbs for a paused single. Did I forget to mention that he weighs 165lbs. Epic!!!

Snowdaddy 

Bench Press Overload

Not too shabby today. My back is slowly getting better so I wanted to push my Bench Press a bit.

Rotator Laterals - 20 reps/10lbs.

Stretching.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps, 315lbs/6 reps, 365lbs/1 rep.

Overload Bench Press (Titan RAM) - 365lbs/3 reps, 385lbs/2 reps, 405lbs/1 rep, 425lbs/1 rep.

Alternate the following 

Inclined Bummers - 4 sets/10 reps.

Inclined Push Ups - 4 sets/12 reps.

I'm hungry. Need food.

Snowdaddy 

Split Squats

Another volume based, bodyweight, unilateral lower body workout. I tell ya that training without weight is a blow to my ego but very humbling at the same time. Today I worked more on my form while putting in the volume. 

Lots of Stretches and Foam Rolling.

Split Squats - 4 sets/8 reps per leg/BW.

BW Squats - 4 sets/8 reps/BW.

Bulgarian Split Squats - 4 sets/8 reps per leg/BW.

BW Squats - 4 sets/8 reps/BW.

Gonna be stiff and sore again tomorrow. I really liked the Bulgarian variation of these. Now time to eat.

Snowdaddy 

Band Assisted Pull Ups

Yesterday after work I tried two different styles of band assisted pull ups. 

Light Stretches. 

Standing on Band Pull Ups - 4 sets/8 reps/grey band assisted. 

Seated on Band Pull Ups - 2 sets/8 reps/to the front with feetup, 2 sets/8 reps/behind the neck with feet on the floor.

.

Today my back feels like I put in some good work yesterday.

Snowdaddy