Bench Press and Deadlift

A busy week meant I had to get in my training on Saturday. It was also the RBC Sports Day in Canada and other clubs on the Wing were putting on presentations. So, I put on a "Try Powerlifting" class. No one showed up which gave me three hours to work out. Lots of time to hit Bench Press and Deadlift.

Warm Up
Leg Swings and Stretching.
Bench Press - 60kg/12 reps, 60kg/12 reps, 100kg/8 reps, 140kg/3 reps.

Power Phase
Bench Press - 2 sets/1 rep/150kg, 4 sets/1 rep/155kg.

Pump Phase
Bench Press (minus light bands) - 3 sets/4, 5, 5 reps/155kg (minus light bands ~ 15kg to 25kg)


Deadlifts
Sumo Deadlifts - 70kg/6 reps, 120kg/6 reps.
Sumo Deadlifts in Titan Superior Suit NXG+ - 170kg/1 rep, 210kg/1 rep, 250kg/1 rep, 250kg/1 rep.

Extra Stuff
Kettle Bell Swings - 25lbs/12 reps, 35lbs/12 reps.
Lat Pull Downs - 170lbs/8 reps, 190lbs/8 reps, 190lbs/8 reps, 210lbs/4 reps.

Today is a day later and I feel great! I thought I might feel sore but I don't. Tomorrow I want to Squat. Feeling Great!!!

Snowdaddy

Squats in Gear

The gear is feeling better. My Squat Suit felt very comfortable and I was able to concentrate on fundementals. The big one was my stance and spreading the floor. Depth is still a problem and all my Squats were high.

Warm Up
Leg Swings and Stretching.
Squats - 70kg/8 reps, 70kg/4 reps, 110kg/4 reps, 150kg/1 rep, 190kg/1 rep.

Squat Suit
190kg/3 reps, 230kg/2 reps, 250kg/2 reps, 260kg/1 rep.

I am very happy with these numbers as my best equipped Squat in competition is 265kg. 190kg for 1 rep was easier than it has been in quite some time. Next week I will give the gear a break and work my raw singles and Pump Phase. Fun!!!

Snowdaddy

Deadlifts

Since the gear has been working so good for Squats why not try it for Deadlifts. I have an old, unused Titan Deadlift suit. I believe it is NXG material but certainly not NXG+ or Super. What a trip!!!

Warm Up
Leg Swings and Stretching.
Paused Squats - 60kg/8 reps
Sumo Deadlifts - 160kg/1 rep.

Power Phase
at this time I put on my suit and the fun begins
Sumo Deadlifts (Titan Deadlift Suit NXG) - 160kg/1 rep, 200kg/1 rep, 240kg/1 rep, 255kg/1 rep.

Pump Phase
Conventional Deadlifts (no suit) - 4 sets/4 reps/160kg.

I believe that with a more agressive suit I would have pulled over 600lbs today. There are several things I need to work on as far as technique goes.

• Reach down for the bar and don't bend over.
• Engage the lats more.
• Push knees out and sit back into the pull.
• Keep head and shoulders upright and behind the bar.

I will play more as time goes on and perfect the Sumo Deadlift.

Snowdaddy

Bench Press

Over to the Base gym today for some Bench Press before going to work. I am saddened that my home gym is not insulated and is way too cold to lift safely. Pressing went well today. Not my strongest work out but my Bench has been lacking lately.

Warm Up
Shoulder Rotations
Stretching
Bench Press - 135lbs/12 reps, 225lbs/12 reps, 275lbs/5 reps, 315lbs/2 reps.

Power Phase
Bench Press - 5 sets/1 rep/335lbs.

Pump Phase
Bench Press (Titan RAM) - 3 sets/4, 5, 6 reps/335lbs minus Titan RAM.

Extra Fun Stuff
Bent Over Dumbbell Rows - 2 sets/10 reps/95, 105lbs.
High Cable Pulls - 2 sets/12 reps/80, 100lbs.
Cable Triceps Extensions - 2 sets/12 reps/80, 100lbs.

Really enjoyed today's pump. Tomorrow I will be busy and can't train. Thursday it is time for Deadlift!!!

Sowdaddy

Squats

Another great Squat work out. The gear is fitting well and working good.

Warm Up
Leg Swings and Stretching.
Squats - 70kg/8 reps, 70kg/6 reps, 110kg/4 reps, 150kg/2 reps, 190kg/1 rep.

Time to gear up.
Squats (straps down) - 190kg/3 reps, 210kg/3 reps. (straps up) - 230kg/2 reps, 250kg/1 rep, 230kg/2 reps.

Squats - 150kg/2 reps, 150kg/3 reps.

At this point I had a meeting for the 17 Wing Powerlifting competition. I am very pleased with the 250kg squat today. It was definitely legal depth. I am enjoying the gear... or at least my squat suit.

Snowdaddy

Bench Press Mess

I sure made a mess out of Bench Press this week. A cold garage kept me from benching and a failed attempt last night made things difficult at work today. At least I moved a bit of weight.

Last Night
Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/2 reps, 365lbs/miss.

I was cold in the garage. The air temperature was about -10 degC. I just couldn't warm up properly.

Today At Work
Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/2 reps, 315lbs/2 reps, 315lbs/1 rep, 315lbs/1 rep, 315lbs/1 rep. 225lbs/10 reps.

Not much to tell. Busy day at work. I'm fatigued. I need some rest. I don't want to rest. Squats on Sunday were great and I wish I could ride the wave. I will try and keep motivated and see what happens.

Snowdaddy

Squats

Feeling inspired by the 2014 IPF World Powerlifting Championships, Squats today felt amazing and I even brought along my squat suit to give it a try. It has been several years since I wore it and I was very surprised with my performance.

Warm Up
Leg Swings and Stretching.
Back Foam Rolling.
Squats - 60kg/8 reps, 60kg/4 reps, 100kg/6 reps, 140kg/3 reps, 180kg/2 reps.

Power Phase
Squats (squat suit, knee sleeves, and belt) - 180kg/3 reps (straps down), 200kg/3 reps, 220kg/2 reps, 240kg/1 rep, 250kg/1 rep (a bit high).

Pump Phase
Squats (knee sleeves and belt) - 4 sets/4, 3, 3, 3 reps/140kg.

What an amazing work out. Maybe there will be new hope for my geared lifting. Maybe.

Snowdaddy

Deadlifts

Came into work early for some Deadlifts. They felt good today.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps.
Deadlifts - 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps.

Power Phase
Deadlifts - 5 sets/1 rep/495lbs.

Pump Phase
Deadlifts (with light bands) - 4 sets/3, 4, 5, 4 reps/315lbs+light bands.

Core Work
Ab Wheel - 3 sets/6, 6, 8 reps.

A good, not great, Deadlift work out. I wanted to pull just over 500lbs but thick pumper plates kept me from putting any more weight on the bar. Oh well, it still felt good. The Pump Phase I drapped a light band over the bar and stepped on it. Nothing off the floor but lots at the top. A few weeks ago I tried out an ab wheel at home and I might have pulled a muscle in my tummy. Today they felt much better and I really like them.

Snowdaddy

Bench Press

On Tuesday I bundled up and went into the garage for some Bench Press. I also watched Transformers. Fun.

Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/5 reps.

Power Phase
Bench Press - 5 sets/1 rep/365lbs. Missed last single "DAMN!!!"

Pump Phase
Bench Press - 4 sets/4, 5, 6, 4 reps/225lbs+120lbs Chain.

Extra Stuff
High Cable Pulls - 4 sets/12 reps/40kg.

365lbs this week felt much heavier than last week. The Pump Phase was fun using the chains. The high cable pulls are something new but they really felt good. Nice upper back pump.

Snowdaddy

Squats

Went into the base a couple hours early today for some Squats. I didn't work out at the Strength Club. I wanted to freak out the public in the main gym. Fun!!!

Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps, 135lbs/8 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/2 reps.

Power Phase
Squats (with belt and knee sleeves) - 3 sets/1 rep/405lbs, 3 sets/1 rep/425lbs.

Pump Phase
Squats (with light bands) - 2 sets/2 reps/425lbs minus light bands, 3 sets/4, 5, 6 reps/315lbs minus light bands).

Squats are feeling good again. 425lbs is feeling controlled and would be an easy opener if I was competing. Now I'm at work and I feel like I could eat a whole cow. Come on supper!!!

Snowdaddy

Deadlifts

Happy Halloween!!! Today I went to the dungeon for some Deadlifts. Yes I know, frightening.

Warm Up
Extensive warm ups today. Still very tight from Squats.
Leg Swings, Foam Rolling, Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 135lbs/6 reps, 225lbs/4 reps.
Deadlifts - 120kg/4 reps.

Power Phase
Deadlifts - 3 sets/1 rep/170kg (really focusing on technique and form), 3 sets/1 rep/225kg (trying to maintain the previous form with the heavier weight).

Pump Phase
Kettle Bell Swings - 35lbs/12 reps, 55lbs/16 reps, 55lbs/16 reps.

I widened my stance a bit for the last set of kettle bell swings. Not very much, about a foot width wider. I would like to get back into pulling sumo but I am overly cautious. The flooring today was a bit slippery and I didn't want to wreck something. Now to eat and wait for the kids to come home for Halloween.

Snowdaddy

Bench Press and Walking

A chilly one this morning. Right around 0 degC. Time to bundle up and hit the garage for some Bench Press.

Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.

Power Phase
Bench Press - 3 Sets/1 rep/365lbs.

Pump Phase
Bench Press - 3 sets/4, 5, 6 reps/365lbs minus medium bands.

The 365lbs for the Power Phase felt pretty good. Not easy but manageable. I also liked the medium bands. Things to think about for next week when I get back on track with training.

Walking - 5.31km, 1:00:01 minutes, 825kcal.

I feel great. Time to shower then eat!

Snowdaddy

FORCE Test and Squats

Today was my annual FORCE test. This is my second year doing it and I must say its much better than the 20 meter shuttle run. At least its better for a three hundred pound powerlifter.

The FORCE Evaluation consists of four test components, each designed to measure different physical capabilities:

 

Sandbag Lift: 30 consecutive lifts of a 20 kilogram sandbag above a height of 1 metre, alternating between left and right sandbags separated by 1.25 metres. Standard: 3 minutes 30 seconds.

 

Intermittent Loaded Shuttles: Using the 20 metre lines, complete ten 20 metre shuttles alternating between a loaded shuttle with a 20 kilogram sand bag and unloaded shuttles, for a total of 400 metres. Standard: 5 minutes 21 seconds.

 

20-Metre Rushes: Starting from prone, complete two 20 metre shuttle sprints dropping to a prone position every 10 metres, for a total of 80 metres. Standard: 51 seconds.

 

Sandbag Drag: Carry one 20 kilogram sandbag and pull four on the floor over 20 mtres without stopping. Standard: Complete without stopping. 

 

All CAF members will be tested annually and will be required to achieve one common minimum standard, regardless of age and gender.

 

After the FORCE test I stayed at the gym for some squats.

Warm Up
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/2 reps.

Working Sets
Squats - 2 sets/1 rep/405lbs, 3 sets/1 rep/425lbs.

Pump Sets
Squats - 3 sets/2, 2, 3 reps/315lbs.

After the test the squats were a great way to finish me off. I feel great!!!

Snowdaddy

Bench Press and More Walking

Yesterday The base gym was closed due to a security measure. Lucky I have several gyms I can go to so I went into work for a work out.

Warm Up
Light Stretching and Mobility Work.
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/8 reps.

Working Sets
Super Set the following;
Bench Press - 12 sets/1 to 3 reps/315lbs.
Sit Ups - 3 sets/15 reps.
Dumbbell Side Laterals - 3 sets/12 reps/25lbs.
Kettle Bell Swings - 3 sets/12 reps/16, 24, 32lbs.

I also practiced dropping down into a superman position on the floor and getting back up as fast as possible in preparation for my FORCE test next week. I really enjoyed the Kettle Bell Swings.

Today I went for another walk,

Walking - 58:24 minutes/5.09km/779kcal.

Feeling good and much easier than previous 5km walks.

Snowdaddy

Family Walk

Got the wife and kids today out for a family nature walk. It is a great fall day for a walk.

Walk - 2:28:00 minutes, 5.85km, 1138kcal.

A really nice day. Now feed me!!!

Snowdaddy

Shoulder Press

It's been a while since my last bought with Standing Shoulder Presses. As I found with the Deadlifts yesterday my core strength is lacking. Good Speed and control off my chest but no stability with the weight during lock out over head. Because of this I decided to hold the last rep of each set for at least 3 seconds to focus on control.

Warm Up
Shoulder Rotations and Light Stretching.
Standing Shoulder Press - bar/12 reps, bar/12 reps, 95lbs/8 reps, 95lbs/8 reps, 105lbs/6 reps, 135lbs/4 reps.

Power Phase
Standing Shoulder Press - 6 sets/1, 2, 3, 1, 1, 1 reps/185lbs.

Pump Phase
Standing Shoulder Press - 6 sets/4, 5, 4, 4, 4, 4 reps/135lbs.

Extra Stuff
Dumbbell Side Laterals - 4 sets/16 reps/22.5lbs.

All the Side Laterals were done with palms forward to focus on the rear delts.  I am enjoying a really good shoulder pump right now. Also the abs are a bit taxed as well.

Snowdaddy

Deadlifts and Weak Core

Isn't it nice to find faults in your physical make up. Deadlifts today showed me I could use more work on my very robust core region.

Warm Up
Elyptical Trainer - 5 minutes.
Leg Swings and Stretching.
Paused Squats - 6 reps/bar.
Deadlifts - 125kg/6 reps, 175kg/2 reps.

Power Phase
Deadlifts (with belt) - 6 sets/1 rep/225kg.

The Fifth set I tried with out the belt and found I am lacking core strength. I usually effortlessly push my hips through at the top of the pull. Today I felt a bit sloppy at the top. Time for some core work.

Sit ups - 20 reps

Now my abs cramp up. That's fun.

Lat Pull Downs - 3 sets/12, 8, 6 reps/175, 195, 205lbs.
Dumbbell Rows - 1 set/12 reps/105lbs.
Lat Press Downs - 2 sets/12 reps/100, 120lbs.

Sit Ups - 20 reps, and another cramp.

Eating now then I think I will go for a walk at a local park and take some lovely fall photos.

Snowdaddy

Walking

Its hard not to take advantage of the lovely weather we have been having lately. I do so by going for a walk. Spending more than 5 minutes on any stationary cardio machine is painful to me but I can enjoy these warm fall days by going for an hour long walk.

Walking - 59:53 minutes/5.39km/851kcal.

Now I shall enjoy my afternoon.

Snowdaddy

Bench Press and Some Walking

Got up early this morning to see my wife off to work and the kids off to school. This gave me lots of time for Bench Press.

Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/5 reps.

Power Phase
Bench Press - 5 sets/1 rep/355lbs, 1 set/1 rep/360lbs.

Pump Phase
Bench Press - 6 sets/4 reps/275lbs. (varying grip).

Support Work
Cable Extensions - 4 sets/12 reps/30kg.
Seated Concentration Curls - 3 sets/8 reps/35lbs.

I really took my time and focused on technique and speed. Not my strongest work out but very rewarding. Time to go to the park for a walk.

Walking - 30:34 minutes/2.48km/354kcal.

A short one. I was feeling light headed due to lack of calories.  A big bowl of turkey soup and I feel better.

Snowdaddy

Squats

Busy day today with Thanksgiving dinner going on. Had to go shopping for last minute things plus I also am on duty so I have to go into work for a couple hours. Just enough time to Squat.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
The 315lbs Squats felt tough and not in the groove. Time for 415lbs.

Power Phase
Squats (with knee sleeves and belt) - 5 sets/1 rep/415lbs, 1 set/1 rep/440lbs.
The heavy single were starting together by the third single. 440lbs felt good and controlled.

440lbs Squat Video

Pump Phase
Squats (no belt, no knee wraps) - 3 sets/4 reps/275lbs.

Now it's time to go to work. Feeling good and ready for some good food with some good friends when I get home.

Snowdaddy