Here's the new program

Monday Squat Day

Squats 4 sets work up to 1 to 3 reps
Bench Squats 6 sets 6,5,4,3,2,1 reps
Crunches 3 sets 10 reps hold for 10 sec
Side Planks 3 sets 1 minute

Wednesday Bench Day

Pull Ups 4 sets 8 to 10 reps
Dips 4 sets 8 to 10 reps
Bench Press 4 sets work up to 1 to 3 reps
Board Bench Press 6 sets 6,5,4,3,2,1 reps
Swiss Ball Elbow Planks 3 sets 1 minute

Friday Bench Day

Sumo Squats 4 sets 6 reps
Sumo Deadlift 6 sets 1 to 2 reps
Barbell Shrugs 4 sets 4 to 6 reps
Hanging Leg Raises 3 reps 10 to 20 reps

I do this program for a month or so then change up some of the exercises but keep the core work the same or more. The board presses on Wednesday will be done as 3 board for the first little while then I'll drop down to 2 board for the same weights.

Snowdaddy

Friday Deadlifts

Yesterday I did manage to over do it a bit. I started pulling sumo but my ego got in the way and I switched to conventional which I won't be doing in the future. Today I a bit sore but I'll survive to fight another day.

Deadlifts (sumo) - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
Deadlifts (conv.) - 405lbs/3 reps, 495lbs/miss, 455lbs/1 rep.
Lat Pull Downs - 160lbs/12 reps, 180lbs/12 reps, 210lbs/12 reps.
Full Sit Ups - 2 sets, 12 reps.

I've come up with a plan for future work outs. Tomorrow I'll post what I'll be doing for the next little while.

Snowdaddy

Wednesday Bench Press

Once again I'm trying out some new things to see if I can use them in future programs. Here's how the bench press went.

Warm Up - 10 minutes stationary bike.
*super set*
Dips - 3 sets, 8 reps, 80lbs assistance.
Parallel Grip Pull Ups - 3 sets, 8 reps, 120lbs assistance.

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 275lbs/2 reps.
Three Board Press - 275lbs/6 reps, 275lbs/5 reps, 295lbs/4 reps, 295lbs/3 reps, 315lbs/2 reps, 315lbs/1 rep.
Cable Tricep Extensions - 3 sets, 12 reps, 185lbs.

A very good work out although, I think I'll add one more set of Dips and Pull Ups. Both of which need lots of work.

Snowdaddy

Monday Squats

I don't have a program written yet because my schedule is still really screwed up. This week I'm trying things that may be part of a future program.

Warm Up - 10 minutes Arc Trainer.
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
Bench Squats - 315lbs/6 reps, 5 reps, 4 reps, 3 reps, 2 reps, 1 rep.

I also tried some other machines but nothing felt right. Tomorrow I'm off from the gym, I'll do some core work at home. Wednesday I'm at the gym doing bench work.

Snowdaddy

Feeling Much Better

Today went to the gym and tread on some territory I haven't been on in some time. Here's how it went.

Warm Up - 10 minutes Arc Trainer

Bench Press - 135lbs/12 reps, 6 sets/6 reps/225lbs.
Barbell Shrugs - 225lbs/10 reps, 315lbs/8 reps, 405lbs/6 reps.
Rack Pulls - 405/3 reps, 495lbs/3 reps.

My back feels great. My shoulders and chest are sore but my lower back feels normal. This doesn't mean that I'm going to start planning my next competition. It means I can start training some what normal again. Next I'll try some Conservative sumo deadlifts.

Snowdaddy

Squats

My back has been feeling really good lately so today I decided to try some squats. Going into this work out I was very cautious and did the first few reps only half deep.

Warm Up - 10 minutes Arc Trainer
Squats - Bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/2 reps, 315lbs/3 reps.
Sumo Kettlebell Deadlifts - 50lbs/6 reps, 50lbs/6 reps.

I could tell right away that I haven't worked glutes and hams in a while. Everything so far feels fine. The last 2 sets of squats I wore my belt high then where I normally wear it. I thought by wearing the belt high might feel better for my back. It didn't. Wearing my belt normally felt great and the third squat was very controlled. I'll see how I feel tomorrow.

Snowdaddy

Something New

Today I tried something new for my bench work out. I've noticed that guys with big benches usually warm up with either dips, pull ups, or both. Here's how it went.

Assisted Pull Ups - 3 sets/8 reps/160lbs assistance.
Assisted Dips - 3 sets/10 reps/90lbs assistance.
Flat Bench Press - 3 sets/6 reps/225lbs one set @ 275lbs/3 reps.
Preacher Curls - 3 sets/10 reps/75lbs.
Cable Extentions - 3 sets/12 reps/162.5lbs.

I'd also like to start doing some board presses again. I'll make some boards up this week end.

Snowdaddy

Spine Friendly Work Out

Today I was back in the gym after my trip to Quebec and after a nasty bought of 24hr stomach flu. Here's how today went.

Warm Up - 10 minutes Elliptical Trainer, 135lbs bench 20 reps.
*Super Set*
Crunches (hands under butt) - 10 reps/hold for 4 sec, 10 reps/hold for 6 sec, 10 reps/hold for 8 sec.
Flat Bench Press - 4 sets, 8 reps, 225lbs.
Lat Pull Downs (varied grip) - 4 sets, 8 reps, 165lbs.

*Super Set*
Dips - 3 sets, 10 reps, 70lbs assistance.
Concentration Dumbbell Curls - 3 sets, 8 reps, 40/45/50lbs.

Felt really good. More like a proper work out.

Snowdaddy

Back From Quebec

Last week I travelled to Quebec for a course. Since my back was (and is) feeling much better I decided to go back to the gym. I have core exercises that physio prescribed to which I added some extra exercises. Here's how my work outs went.

Tuesday

Crunches
hands under butt and hold for 10 sec - 10 reps.
Bridge
support weight on elbows and toes in push up position hold for 10 sec - 10 reps.
Bridge
support weight on hands and toes in push up position hold for 10 sec - 10 reps.
Side Hip Thrust
support weight on left or Right elbow push hips up from lower knee hold for 10 sec - 10 reps per side.

Along with these core exercises I also did.

Bench Press - 3 sets, 12 reps, 135-185lbs.
Narrow Grip Bench Press - 3 sets, 12 reps, 135-185lbs.
Wide Grip Lat Pull Downs - 3 sets, 12 reps, 160lbs.

The nest morning I could barely get out of bed. After a hot shower my back was normal again.

Thursday

Same core exercises as Tuesday. This time I added some weight to the other exercises.

Bench Press - 135lbs/12 reps, 205lbs/8 reps, 275lbs/5 reps, 205lbs/8 reps.
Close Grip Bench Press - 135lbs/12 reps, 205lbs/8 reps.
Narrow Rev Grip Pull Downs - 160lbs/8 reps, 180lbs/8 reps, 200lbs/8 reps, 220lbs/8 reps.
Concentration Dumbbell Curls - 40lbs/8 reps, 45lbs/8 reps, 50lbs/8 reps.

Again it was tough getting out of bed the next morning but felt much better after a hot shower.

I feel well enough to go back to the gym on a regular basis but I'll wait to do exercises that compress the spine. I'll also get back in the pool and swim to keep my cardio up.

Snowdaddy

Feeling Better

It's almost a week later and I'm pleased to report that I'm feeling much better. I still have a bit of tightness in my lower back but there is no "Stabbing" pain when I happen to move in the wrong direction. I've been doing some core strengthening exercises which I'm sure are helping tremendously.
I've learned several things from this injury.

1. Don't forget to work the core. The big three lifts are way more exciting but you can't lift big without a strong core.
2. Don't compromise technique for numbers. Even if you have to drop down to the bar. If the correct technique is not there don't lift the weight.
3. I am personally moving from conventional deadlifts to sumo deadlifts. I find I achieve better body position when lifting sumo. I also lift sumo in competition in gear so I should be training that way. I'll lift conventional once and a while for shits-and-giggles.
4. wear a belt when lifting over 50-60% 1RM.

Now I'm a little older and a little wiser.

Snowdaddy

Herniated Disk

Turns out I herniated the disk between my 4th and 5th vertebrae. I seen the doc today, got x-rays, and did my first session of physio. Now that I know what the problem is I can focus on healing. The Physiotherapist said no lifting for at least one month. After that I can try some light lifts to see if I can support heavy compressive loads. At least it's not permanent. Now I'm wiser for it.

Snowdaddy

Still Out Of Commision

It's several days later and my back is feeling not much better. Tomorrow is a holiday so Tuesday I'll go back into the hospital and see what else need to be done. I hope nothing permanent.
I'm learning from this experience. In the future I'll be concentrating on Sumo Deadlifting only. I'm finding I tend to cheat, raising my butt, when pulling conventional. Pulling Sumo puts me in a much better position. Less chance of injuring my back again. As I like to lift Sumo in gear it only macks sense to pull Sumo raw.

Snowdaddy

Strained Back

I went to see the Dr. today and it's confirmed that I did nothing more than strain my lower back. I thought that I may have herniated a disk but a qualified opinion says otherwise. I'm to take it easy for a few days and take some anti-inflammatory then I should be ready for battle again. I'm quite pleased with the diagnosis and I'll be eager to lift soon.

Snowdaddy

Not Again

This morning I woke up and I could barely move. My lower back and left hip were really aggravated. This afternoon my wife went out and got me some drugs so I should be feeling better soon. So, no swimming today. This isn't anything new to me. I've had lots of lower back problems usually when I've had a longer lay off and I come back to the gym with a little too much enthusiasm. You'd thing getting older would make me wiser. Go figure.

Snowdaddy

Monday October 6 Training

As per my word I went swimming today. No fat guy in a speedo jokes OK! It felt pretty good and I'll go again tomorrow. I went a bit early so I decided to hit some weights as well.

Swimming - various 950m (38 lengths)

Various Back Exercises
Deadlifts - 4 sets/315lbs/4 reps.

After the deadlifts my lower back was trashed. I did something to it last week when I was squatting (no belt) and today I really aggravated it. I'm sure it's not something permanent because my lower back has bothered me before. Just being careful I'll take it very easy on squats and deadlifts.

Snowdaddy

October Already

I can't believe it's October already. This week was pretty good. Here's what happened.

Monday
I already posted.

Wednesday
0500hrs Jogged for about 10 minutes then walk/jog for another 10 minutes.

Friday
Squats - 135lbs/16 reps, 225lbs/8 reps, 275lbs/4 reps, 295lbs/4 reps, 315lbs/2 reps, 315lbs/2 reps.
Narrow Grip Bench Press - 135lbs/20 reps, 225lbs/10 reps, 225lbs/10 reps.
Flat Bench Flys - 45lbs/6 reps, 65lbs/6 reps, 80lbs/6 reps.
Various Biceps and Triceps work.

It felt very good getting under a bar. I looked back at some pre competition work I did last year and although I've taken some time off I do believe I'm stronger. I don't remember squatting 315lbs so easily. Two reps is quite comfortable, even without a belt. Next week I plan on hitting the pool for some much needed swimming.

Snowdaddy

Jogging and Swim Practice

This morning I dragged my sorry self out of bed at 0500hrs to go jogging. I was able to manage a fair bit farther than I did last week and it took me ~12minutes. It's pleasing to see progress in something I completely suck at.
After work I attended my first swim practice. I volunteered to coach the local swim team. This is something I've wanted to do for a while now. Now I have a great excuse to get back in the pool.

Snowdaddy

*I Passed!!!*

Another PT test has come and gone and I passed again. For those who aren't familiar with this particular PT test I'll fill you in.

1. Start with pulse and blood pressure. If either are too high the staff won't let you participate.

2. 20 meter shuttle run. It's similar to "lines" that basketball or volleyball players do for cardio training. The one difference is it gets faster every minute. At over 35 years old I have to make it to 5 minutes.

3. Grip strength. They use a hand dynamometer to measure a total of both hands. I had to get over 75. I did that with just my left hand.

4. Push Ups. Do them till you drop or stop. I had to do 14. I did 20.

5. Sit Ups. You have 1 minute to do as many sit ups as possible. You can stop but you only have a minute. I had to do 17. I did 20.

These numbers I'm listing are for a "PASS". There is an "EXEMPT" standard but I never do well enough on my run, requiring 8 minutes. Any way I passed and that's it till next year.

Now, where did I put that bar and plates?

Training This Week

Not too complicated this week. Just a lot of everything I prefer not to do.

Monday - Jogging @ 0500hrs 8 minutes, lines for 1.75 minutes

Wednesday - Jogging @ 0500hrs 8 minutes, lines for 2 minutes

Thursday - Cycling @ 0600hrs 20 minutes, @ 1500hrs 20 minutes

Friday - Jogging @ 0500hrs 10 minutes, lines for 2.75 minutes

I sure hope this all pays off. Yesterday I volunteered as a coach for the local swim team. It brought to light that I do enjoy swimming and that may be a beet way to slim down.

Snowdaddy

Keeping active

This week has been really great! Here's how training has gone.

Monday - Morning jog aprox 2.5km. Cycle to work and back 14km/40min total.

Tuesday - Cycle to work and back 14km/40 min total.

Wednesday - Weights

Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep, 315lbs/4 reps.
Bench Press (narrowish grip) - 135lbs/20 reps, 225lbs/8 reps, 275lbs/4 reps, 295lbs/2 reps, 135lbs/20 reps.
Hammer Curls (lbs per dumbbell alt) - 45lbs/12 reps, 55lbs/12 reps, 65lbs/12 reps.
Dumbbell Side Laterals - 25lbs/12 reps, 30lbs/12 reps.

I've decided to take Thursday off and I'll be jogging / walking again Friday.

Snowdaddy