Work outs lately are my stress relief. I am very busy getting my house ready for sale and the stress is difficult to deal with. Thank goodness I have Powerlifting to relieve unwanted stress. Bench training tonight was good.
Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/5 reps.
Power Phase
Bench Press - 335lbs/3 reps, 3 sets/1 rep/357lbs.
Pump Phase
Bench Press (with light bands) - 3 sets/4, 4, 3 reps/357lbs minus light bands.
Support Work
Seated Machine Flies - 3 sets/12, 12, 8, 6 reps/205, 250, 250, 250lbs.
Cable Triceps Ext - nothing serious just enjoying the pump.
A fun work out to make me feel more like myself. Friday I will be training with the kids and will get in some Deadlifts.
Snowdaddy
A Top 40 Weightlifting Blog
Wednesday, May 28, 2014
Tuesday, May 27, 2014
Squats
This last Saturday was the 2014 Nova Scotia Powerlifting Championships. I didn't compete but I did spot and plate load. If you have never tried, it is one hell of a work out. I was still sore this morning. Warm ups today were slow and easy. All the squats felt light until...
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10, 225lbs/8 reps, 315lbs/4 reps, 405lbs/4 reps.
Power Phase
Squats - 425/miss...
In the hole I felt a tweak in my right leg. This time on the outer leg. Not an injury but I think just a tendon popping into place. It didn't hurt but it threw off my focus and I had to put the weight down.
Pump Phase / Support Work
*alternate the following*
Lying Leg Curls - 2 sets/12, 14 reps/90lbs.
Seated Leg Extensions - 2 sets/14, 16 reps/140, 160lbs.
Standing Calf Raises - 2 sets/12 reps/325lbs.
Feeling good!!!
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10, 225lbs/8 reps, 315lbs/4 reps, 405lbs/4 reps.
Power Phase
Squats - 425/miss...
In the hole I felt a tweak in my right leg. This time on the outer leg. Not an injury but I think just a tendon popping into place. It didn't hurt but it threw off my focus and I had to put the weight down.
Pump Phase / Support Work
*alternate the following*
Lying Leg Curls - 2 sets/12, 14 reps/90lbs.
Seated Leg Extensions - 2 sets/14, 16 reps/140, 160lbs.
Standing Calf Raises - 2 sets/12 reps/325lbs.
Feeling good!!!
Snowdaddy
Monday, May 19, 2014
Bench Press
Not a very strong work out. I was at the 14 Wing Powerhouse for about an hour and still managed to get a good pump.
Warm Up
Leg Swings and Stretching.
Bench Press - bar/12 reps, 135lbs/16 reps, 225lbs/12 reps, 315lbs/5 reps.
Power Phase
Bench Press - 365lbs/miss DAMN!!!, 365/1 rep touch and go, 5 sets/2, 2, 2, 2, 3 reps/315lbs.
Pump / Support Phase
Lat Pull Downs - 140lbs/12 reps, 180lbs/12 reps, 200lbs/10 reps.
Seated Machine Flys - 1 set/12 reps/205lbs.
Short and Sweet. A good pump then home to my lovely wife.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - bar/12 reps, 135lbs/16 reps, 225lbs/12 reps, 315lbs/5 reps.
Power Phase
Bench Press - 365lbs/miss DAMN!!!, 365/1 rep touch and go, 5 sets/2, 2, 2, 2, 3 reps/315lbs.
Pump / Support Phase
Lat Pull Downs - 140lbs/12 reps, 180lbs/12 reps, 200lbs/10 reps.
Seated Machine Flys - 1 set/12 reps/205lbs.
Short and Sweet. A good pump then home to my lovely wife.
Snowdaddy
Squats
Over to the 14 Wing Powerhouse yesterday for some squats with a good friend of mine who is getting ready for the Nova Scotia Provincials. I will not be lifting at this competition but I will be either judging or spotting / plate loading. Current work outs are to maintain my current strength levels and to keep my sanity.
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/3 reps.
Power Phase
Squats (with knee sleeves) - 425lbs/1 reps, 455lbs/1 rep, 2 sets/1 rep/425lbs.
Pump Phase
Lying Leg Curls - 2 sets/12 reps/90lbs.
Seated Leg Ext - 2 sets/12 reps/140lbs.
Standing Calf Raises - 2 sets/12 reps/300lbs.
This is only the second time I have squatted 405lbs for three reps. Feeling good. Busy week ahead I will fit Bench Press in sometime.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/3 reps.
Power Phase
Squats (with knee sleeves) - 425lbs/1 reps, 455lbs/1 rep, 2 sets/1 rep/425lbs.
Pump Phase
Lying Leg Curls - 2 sets/12 reps/90lbs.
Seated Leg Ext - 2 sets/12 reps/140lbs.
Standing Calf Raises - 2 sets/12 reps/300lbs.
This is only the second time I have squatted 405lbs for three reps. Feeling good. Busy week ahead I will fit Bench Press in sometime.
Snowdaddy
Thursday, May 15, 2014
Bench Press
Although my life is extremely busy lately I had to go work out. For my own sanity.
Warm Up
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 rep, 315lbs/5 reps.
Power Phase
Bench Press - 4 sets/1 rep/365lbs.
Pump Phase / Support Work
Seated Machine Flys - 4 sets/12 reps/160, 205, 250, 250lbs.
Cable Extensions - 5 sets/12 reps/6, 7, 7, 7, 7 plates (35kg).
Dumbbell Curls - 4 sets/12 reps/35lbs.
The Power Phase felt good and I really enjoyed the pump during the Pump Phase. Another quality work out into the books. Eat and work.
Snowdaddy
Warm Up
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 rep, 315lbs/5 reps.
Power Phase
Bench Press - 4 sets/1 rep/365lbs.
Pump Phase / Support Work
Seated Machine Flys - 4 sets/12 reps/160, 205, 250, 250lbs.
Cable Extensions - 5 sets/12 reps/6, 7, 7, 7, 7 plates (35kg).
Dumbbell Curls - 4 sets/12 reps/35lbs.
The Power Phase felt good and I really enjoyed the pump during the Pump Phase. Another quality work out into the books. Eat and work.
Snowdaddy
Monday, May 12, 2014
Squats
I was gone to Winnipeg last week and only managed one work out while there. Today I was back into the Powerhouse for a great squat work out.
Warm Up
Stationary Bike - 5 minutes.
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps.
Working Sets
Squats - 405lbs/2 reps, 425lbs/2 reps, 455lbs/1 rep, 455lbs/1 rep.
*Super Set the Following*
Lying Leg Curls - 3 sets/12 reps/90lbs.
Seated Leg Ext - 3 sets/12 reps/140lbs.
Standing Calf Raises - 3 sets/12 reps/300lbs.
Cool Down
Stationary Bike - 5 minutes.
425lbs for a double is a PB for me. I would have went 405lbs for a triple but I got too far forward on my toes while driving up. A good solid squat work out.
Snowdaddy
Warm Up
Stationary Bike - 5 minutes.
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps.
Working Sets
Squats - 405lbs/2 reps, 425lbs/2 reps, 455lbs/1 rep, 455lbs/1 rep.
*Super Set the Following*
Lying Leg Curls - 3 sets/12 reps/90lbs.
Seated Leg Ext - 3 sets/12 reps/140lbs.
Standing Calf Raises - 3 sets/12 reps/300lbs.
Cool Down
Stationary Bike - 5 minutes.
425lbs for a double is a PB for me. I would have went 405lbs for a triple but I got too far forward on my toes while driving up. A good solid squat work out.
Snowdaddy
Saturday, May 03, 2014
Squats and Bench Press
Its been a very busy week and I have only had time to work out at the end of this week.
Squats
Stretching and Leg Swings
Squats - 135lbs/6 reps, 135/8 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/3 reps, 405lbs/1 rep, 425lbs/1 rep.
*Super Set the following*
Lying Leg Curls - 2 sets/12 reps/90, 105lbs.
Seated Leg Ext - 2 sets/12 reps/120lbs, 160lbs.
Standing Calf Ext - 2 sets/12 reps/275lbs.
Bench Press
Stretching and Leg Swings
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps, 5 sets/1 rep/359lbs.
*Super Set the following*
Bench Press with med bands - 2 sets/6 reps/359lbs minus med bands.
Seated Machine Flys - 2 sets/12 reps/160lbs, 205lbs.
Dumbbell Curls - 2 sets/12 reps/55lbs.
OH Dumbbell Ext - 2 sets/12 reps/35lbs.
Bent Over Dumbbell Rows - 2 sets/12 reps/95lbs.
Not too bad. This week I don't think I will be training as I will be in Winnipeg.
Snowdaddy.
Squats
Stretching and Leg Swings
Squats - 135lbs/6 reps, 135/8 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/3 reps, 405lbs/1 rep, 425lbs/1 rep.
*Super Set the following*
Lying Leg Curls - 2 sets/12 reps/90, 105lbs.
Seated Leg Ext - 2 sets/12 reps/120lbs, 160lbs.
Standing Calf Ext - 2 sets/12 reps/275lbs.
Bench Press
Stretching and Leg Swings
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps, 5 sets/1 rep/359lbs.
*Super Set the following*
Bench Press with med bands - 2 sets/6 reps/359lbs minus med bands.
Seated Machine Flys - 2 sets/12 reps/160lbs, 205lbs.
Dumbbell Curls - 2 sets/12 reps/55lbs.
OH Dumbbell Ext - 2 sets/12 reps/35lbs.
Bent Over Dumbbell Rows - 2 sets/12 reps/95lbs.
Not too bad. This week I don't think I will be training as I will be in Winnipeg.
Snowdaddy.
Friday, April 25, 2014
Deadlifts
Great day of Deadlifts!!! Training with the kids from Center 24/7 inspires me. In the past I have Deadlifted 550lbs for a double. Today was also pretty special.
Stretching and Leg Swings
Paused Squats - 135lbs/8 reps.
Deadlifts - (no belt) 315lbs/6 reps, 405lbs/6 reps, 495lbs/4 reps, 585lbs/1 rep (with belt).
Back Extensions - 3 sets/12 reps.
495lbs for four reps is a personal best for me and 585lbs was the easiest single I have ever pulled at that weight. The bar and weights felt extremely light today.
Snowdaddy
Stretching and Leg Swings
Paused Squats - 135lbs/8 reps.
Deadlifts - (no belt) 315lbs/6 reps, 405lbs/6 reps, 495lbs/4 reps, 585lbs/1 rep (with belt).
Back Extensions - 3 sets/12 reps.
495lbs for four reps is a personal best for me and 585lbs was the easiest single I have ever pulled at that weight. The bar and weights felt extremely light today.
Snowdaddy
Tuesday, April 22, 2014
Bench Press
I am starting the initial stages of a cold. I was going to work out tomorrow but I got it in today while I still feel some what good.
Warm Up
Leg Swings and Stretching.
Shoulder Rotations.
Bench Press - 135lbs/12 reps, 225lbs/12 reps, 315lbs/4 reps.
Working Sets
Bench Press - 6 sets/1 rep/355lbs.
At this point I wanted to do some inclined Bench Press but the bench I was using decided to slip out of a hole and I dropped. Good thing I didn't have a weighted bar in my hands. Needless to say I will never be using that bench ever again. That said there are other exercises I did.
Inclined Dumbbell Press - 3 sets/12 reps/60lbs.
Lying French Press - 3 sets/12 reps/60, 80, 100lbs.
Cambered Bar Curls - 3 sets/12, 12, 8 reps/60, 80, 100lbs.
By this time I am spent. I am starting to get dizzy and the massive pump I am feeling in my chest and arms is also effecting my focus. Time to go home and enjoy a cold.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Shoulder Rotations.
Bench Press - 135lbs/12 reps, 225lbs/12 reps, 315lbs/4 reps.
Working Sets
Bench Press - 6 sets/1 rep/355lbs.
At this point I wanted to do some inclined Bench Press but the bench I was using decided to slip out of a hole and I dropped. Good thing I didn't have a weighted bar in my hands. Needless to say I will never be using that bench ever again. That said there are other exercises I did.
Inclined Dumbbell Press - 3 sets/12 reps/60lbs.
Lying French Press - 3 sets/12 reps/60, 80, 100lbs.
Cambered Bar Curls - 3 sets/12, 12, 8 reps/60, 80, 100lbs.
By this time I am spent. I am starting to get dizzy and the massive pump I am feeling in my chest and arms is also effecting my focus. Time to go home and enjoy a cold.
Snowdaddy
Squats
More training and more support work.
Warm Up
Stationary Bike - 15 minutes.
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/10 reps, 315lbs/4 reps.
Working Sets
Squats - 6 sets/1 rep/405lbs.
Seated Leg Extensions - 3 sets/12 reps/140lbs.
Lying Leg Curls - 3 sets/8, 10, 10 reps/90lbs.
Standing Calf Extensions - 3 sets/12 rep/270lbs.
The training last night was short and sweet. I felt lazy and sluggish before it. After I feel much better.
Snowdady
Warm Up
Stationary Bike - 15 minutes.
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/10 reps, 315lbs/4 reps.
Working Sets
Squats - 6 sets/1 rep/405lbs.
Seated Leg Extensions - 3 sets/12 reps/140lbs.
Lying Leg Curls - 3 sets/8, 10, 10 reps/90lbs.
Standing Calf Extensions - 3 sets/12 rep/270lbs.
The training last night was short and sweet. I felt lazy and sluggish before it. After I feel much better.
Snowdady
Friday, April 18, 2014
Post Nationals Training
The first week of training after Nationals was light and easy. Squats of 405lbs, Bench Press of 335lbs, and Deadlifts of 455lbs. Nothing regimented. I have been tossing some ideas around and decided to do some body building style training. Still heavy singles with the big three but lots of support work. Yesterday I did Deadlifts and I really enjoyed it.
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps.
Deadlifts - 135lbs/12 reps.
Working Sets
Deadlifts - 315lbs/6 reps, 405lbs/6 reps, 495lbs/3 reps, 565lbs/1 rep.
Back Extensions - 3 sets/12 reps/BW.
Lat Pull Downs - 3 sets/12 reps/160lbs.
Machine Shrugs - 3 sets/12 reps/160lbs.
My back felt great and still feels pretty good today. The support work really did the trick. Now to come up with Squat and Bench Press work outs.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps.
Deadlifts - 135lbs/12 reps.
Working Sets
Deadlifts - 315lbs/6 reps, 405lbs/6 reps, 495lbs/3 reps, 565lbs/1 rep.
Back Extensions - 3 sets/12 reps/BW.
Lat Pull Downs - 3 sets/12 reps/160lbs.
Machine Shrugs - 3 sets/12 reps/160lbs.
My back felt great and still feels pretty good today. The support work really did the trick. Now to come up with Squat and Bench Press work outs.
Snowdaddy
Saturday, April 05, 2014
2014 CPU Nationals
Training for the 2014 CPU Nationals really paid off. My best three lift performance to date. Personal Bests on all three lifts and total. To top it off I finally made the magic 272.5kg (600lbs) in the Deadlift.
Squat - 205/212.5/220kg
Bench Press - 160/165/(miss)167.5kg
Deadlift - 257.5/272.5kg/pass
Total 657.5kg
Here is a video of some of my lifts.
2014 CPU Nationals
2nd Squat
1st and 2nd Deadlift
Snowdaddy
Squat - 205/212.5/220kg
Bench Press - 160/165/(miss)167.5kg
Deadlift - 257.5/272.5kg/pass
Total 657.5kg
Here is a video of some of my lifts.
2014 CPU Nationals
2nd Squat
1st and 2nd Deadlift
Snowdaddy
Friday, March 28, 2014
Keeping Busy
Just trying to keep loose. I had the kids from the center today at the Powerhouse so I decided to lift with them.
After lots of warming up with leg swings and stretching I did a few squats. bar/12 reps, 135lbs/6 reps, 185lbs/6 reps.
At this point my left hamstring bit me. Not a big problem before Nationals. I will just rest it. I find it ironic that my left adductor would cause me issues when using a wider stance. Today I kept my stance quite narrow and my hamstring barks. Interesting.
Not one to give up when the kids moved over to Deadlifts I joined in. 315lbs/4 reps, 405lbs/3 reps, 495lbs/2 reps. No belt.
Enough goofing around. Time to rest. See you after Nationals.
Snowdaddy
After lots of warming up with leg swings and stretching I did a few squats. bar/12 reps, 135lbs/6 reps, 185lbs/6 reps.
At this point my left hamstring bit me. Not a big problem before Nationals. I will just rest it. I find it ironic that my left adductor would cause me issues when using a wider stance. Today I kept my stance quite narrow and my hamstring barks. Interesting.
Not one to give up when the kids moved over to Deadlifts I joined in. 315lbs/4 reps, 405lbs/3 reps, 495lbs/2 reps. No belt.
Enough goofing around. Time to rest. See you after Nationals.
Snowdaddy
Wednesday, March 26, 2014
Bench Press
Weather today is crazy. We are going through what is called the storm of the decade. Before it got underway I went to the Powerhouse for a Bench Press work out. The last work out before Nationals.
Warm Up
Leg Swings and Lots of Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/7 reps.
Power Phase
Bench Press - 4 sets/1 rep/365lbs.
Pump Phase
Bench Press (with light bands) - 6 sets/6, 4, 3, 3, 2, 1 reps/310lbs to 330lbs.
Support Work
Dumbbell Rows - 3 sets/8, 10 12 reps/105lbs.
Cambered Bar Curls - 3 sets/12 reps/95lbs.
Triceps Cable Extensions - 3 sets/12 reps/35kg.
Seated Machine Flys - 2 sets/12 reps/100lbs, 160lbs.
Cable Press Downs - 1 set/12 reps/25kg.
Part way through the Pump Phase and Support Work I had a real serious case of the "PUMP". I felt like my muscles where so full and swollen that they would explode. It actually hurt. GOOD HURT. Now its time to rest before Nationals.
Snowdaddy
Warm Up
Leg Swings and Lots of Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/7 reps.
Power Phase
Bench Press - 4 sets/1 rep/365lbs.
Pump Phase
Bench Press (with light bands) - 6 sets/6, 4, 3, 3, 2, 1 reps/310lbs to 330lbs.
Support Work
Dumbbell Rows - 3 sets/8, 10 12 reps/105lbs.
Cambered Bar Curls - 3 sets/12 reps/95lbs.
Triceps Cable Extensions - 3 sets/12 reps/35kg.
Seated Machine Flys - 2 sets/12 reps/100lbs, 160lbs.
Cable Press Downs - 1 set/12 reps/25kg.
Part way through the Pump Phase and Support Work I had a real serious case of the "PUMP". I felt like my muscles where so full and swollen that they would explode. It actually hurt. GOOD HURT. Now its time to rest before Nationals.
Snowdaddy
Monday, March 24, 2014
Squats
I got some new knee sleeves in the mail late last week. I ordered them specially for Nationals. Today I had to take them for a test drive.
Work Out
Leg Swings
Upper and Lower Body Stretching.
Squats - 135lbs/10 reps, 225lbs/4 reps, 315lbs/4 reps, 405lbs/2 reps.
At this point I put on my new SBD knee sleeves.
Squats - 455lbs/1 rep (easy), 475lbs/1 rep.
I video taped the last squat and it was very good. I feel like I've got a bit more in the tank for a PB at Nationals.
475lbs Squat Video
Snowdaddy
Work Out
Leg Swings
Upper and Lower Body Stretching.
Squats - 135lbs/10 reps, 225lbs/4 reps, 315lbs/4 reps, 405lbs/2 reps.
At this point I put on my new SBD knee sleeves.
Squats - 455lbs/1 rep (easy), 475lbs/1 rep.
I video taped the last squat and it was very good. I feel like I've got a bit more in the tank for a PB at Nationals.
475lbs Squat Video
Snowdaddy
Friday, March 21, 2014
Deadlifts
Today's training was a bit unorthodox. I was going to train Deadlifts before training the kids but I ran out of time. While training the kids I did some Squats which warmed me up for some Deadlifts after the kids were finished.
Work Out
Leg Swings and Extensive Stretching.
Squats - 135lbs/6 reps,
At this point the kids came into the Powerhouse and I had to work with them.
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/1 rep.
Now the kids have gone and time for business.
Deadlifts - 315lbs/6 reps, 405lbs/2 reps, 495lbs/1 rep, 585lbs/1 rep.
For the last Deadlift day before Nationals I am very pleased with how easy 585lbs was. Next week I will have a few decompress days with some light movements. Other than that I am ready for Nationals.
Squat - 207.5/215/220-225kg.
Bench Press - 165/170/175kg.
Deadlift - 260/267.5/272.5kg.
Snowdaddy
Work Out
Leg Swings and Extensive Stretching.
Squats - 135lbs/6 reps,
At this point the kids came into the Powerhouse and I had to work with them.
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/1 rep.
Now the kids have gone and time for business.
Deadlifts - 315lbs/6 reps, 405lbs/2 reps, 495lbs/1 rep, 585lbs/1 rep.
For the last Deadlift day before Nationals I am very pleased with how easy 585lbs was. Next week I will have a few decompress days with some light movements. Other than that I am ready for Nationals.
Squat - 207.5/215/220-225kg.
Bench Press - 165/170/175kg.
Deadlift - 260/267.5/272.5kg.
Snowdaddy
Thursday, March 20, 2014
Bench Press
Today is the last Bench Press training day before Nationals. I am ready.
Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/6 reps.
Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/365lbs, 4 sets/1 rep/375lbs.
Pump Phase
Bench Press (with wrist wraps and light bands) - 3 sets/4, 3, 3 reps (320 to 340lbs).
Support Work
Cambered Bar Curls - 3 sets/12 reps/75, 95, 95lbs.
Cambered Bar OH Extensions - 3 sets/12 reps/75, 95, 95lbs.
Bent Over Barbell Rows - 3 sets/12 reps/135lbs.
The third single of the 365lbs Power Phase I paused for a full three seconds before pressing it out. I am confident that 165kg is a solid opener. It is also a 2.5kg competition PB. Tomorrow is Deadlifts. I won't be going too crazy just going through the movements.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/6 reps.
Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/365lbs, 4 sets/1 rep/375lbs.
Pump Phase
Bench Press (with wrist wraps and light bands) - 3 sets/4, 3, 3 reps (320 to 340lbs).
Support Work
Cambered Bar Curls - 3 sets/12 reps/75, 95, 95lbs.
Cambered Bar OH Extensions - 3 sets/12 reps/75, 95, 95lbs.
Bent Over Barbell Rows - 3 sets/12 reps/135lbs.
The third single of the 365lbs Power Phase I paused for a full three seconds before pressing it out. I am confident that 165kg is a solid opener. It is also a 2.5kg competition PB. Tomorrow is Deadlifts. I won't be going too crazy just going through the movements.
Snowdaddy
Monday, March 17, 2014
Squats
I was concerned about training today as I was sick as a dog yesterday. Nauseated, diarrhea, sore aching joints. I took some meds before bed and after a good night sleep I was ready for battle.
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 405lbs/2 reps.
Power Phase
Squats (with belt and knee sleeves) - 455lbs/1 rep, 466lbs/1 rep, 466lbs/1 rep.
Pump Phase
Squats (with belt and medium bands) - 3 sets/4, 4, 5 reps/315lbs to 405lbs.
Support Work
Lying Leg Curls - 3 sets/12, 8, 8 reps/90, 97.5, 105lbs.
Seated Leg Extensions - 3 sets/12 reps/120, 140, 160lbs.
This is the last heavy day of training before Nationals. I wanted to push myself but with control. I am ready for battle. New personal records will be mine.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 405lbs/2 reps.
Power Phase
Squats (with belt and knee sleeves) - 455lbs/1 rep, 466lbs/1 rep, 466lbs/1 rep.
Pump Phase
Squats (with belt and medium bands) - 3 sets/4, 4, 5 reps/315lbs to 405lbs.
Support Work
Lying Leg Curls - 3 sets/12, 8, 8 reps/90, 97.5, 105lbs.
Seated Leg Extensions - 3 sets/12 reps/120, 140, 160lbs.
This is the last heavy day of training before Nationals. I wanted to push myself but with control. I am ready for battle. New personal records will be mine.
Snowdaddy
Thursday, March 13, 2014
Deadlifts
I'm not feeling the endurance today. Power was there, just not much of it. I suppose taking it a bit easy at this stage of the game is not a bad thing.
Warm Up
Leg Swings and Stretching.
Paused Squats - bar/6 reps.
Deadlifts - 295lbs/6 reps, 385lbs/5 reps, 475lbs/3 reps.
Power Phase
Deadlifts (with belt) - 2 sets/1 rep/575lbs.
The second single was difficult but manageable. I didn't have enough left in the tank to try for a third. Time for the Pump Phase.
Pump Phase
Deadlifts (with belt and medium bands) - 1 set/3 reps/575lbs (410 to 475lbs)
The tank is now empty. The first single Power Phase flew off the flow. EASY!!! So I'm not disappointed. 575lbs is my competition opener.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Paused Squats - bar/6 reps.
Deadlifts - 295lbs/6 reps, 385lbs/5 reps, 475lbs/3 reps.
Power Phase
Deadlifts (with belt) - 2 sets/1 rep/575lbs.
The second single was difficult but manageable. I didn't have enough left in the tank to try for a third. Time for the Pump Phase.
Pump Phase
Deadlifts (with belt and medium bands) - 1 set/3 reps/575lbs (410 to 475lbs)
The tank is now empty. The first single Power Phase flew off the flow. EASY!!! So I'm not disappointed. 575lbs is my competition opener.
Snowdaddy
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