Heavy Deadlifts

This evening I trained with a good friend of mine. She is a National champion and World class competitor. She started training in her garage once the public gyms shut down after Covid. She was lucky enough to order and receive a competition rack and barbell before the shortage of gym equipment. Fun evening of Deadlifts.

Deadlifts (no belt, no straps) - 225lbs/3 reps, 315lbs/3 reps, 405lbs/2 reps, 500lbs/1 rep.

At this time I put 550lbs on the bar. I wear my belt and straps. The bar didn't go anywhere for two attempts. I take a break and review my blog. Last heavy day I managed 505lbs and 530lbs. Ok then.

Deadlifts (no belt, no straps) - 530lbs/1 rep, 545lbs/1 rep.

I was going to go 535lbs but I was talked into 545lbs. I'm glad I'm such a push over. 

Pulling without my belt lately feels way more natural. Feeling good. Good and fat.

Snowdaddy 

Heavy Bench Press

It's cold again in the garage. Just over freezing. Oh well, bundle up and press on. 

Rotator Laterals and Stretches. 

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/3 reps, 2 sets/1 rep/365lbs.

Titan Ram Bench Press - 3 sets/2,2,3 reps/365lbs.

Bench Press - 315lbs/3 reps.

High Cable Rows - 9 sets/12 reps/35kg to 55kg and back down to 35kg.

OH Plate Ext - 4 sets/20 reps/45lbs.

Not too bad. I haven't pressed 365lbs for a while. These were difficult. The Titan Ram work felt good. My back and biceps are super pumped from the Rows.

Snowdaddy 

Heavy Squats

Feeling fat and healthy. Time to test my 1RM.

Stationary Bike - 5 minutes. 

Leg Swings and Light Stretches. 

Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/4 reps, put on belt, 385lbs/2 reps, 435lbs/1 rep, 455lbs/1 rep, 405lbs/1 rep.

Plate Goblet Squats - 4 sets/6,6,8,8 reps/45lbs.

My right hip felt a little tight during the final 405lbs, which I wanted to do at least a double. So, I stopped there. 455lbs felt just as I thought it would. Not heavy to walk out but a solid sticking point to push through. I'm happy with this as it's 15lbs over the current provincial squat record. Lots more work to be done.

Snowdaddy 

Tire Deadlifts

Last day of winter and the weather is wonderful. +15°C and sunny. A little windy but that's ok. Time for some Driveway Tire Deadlifts. 

Light Stretches. 

Tire Deadlifts - 2 sets/8 reps/165lbs, 235lbs/6 reps, 325lbs/6 reps, 4 sets/6,8,6,6 reps/415lbs.

These were tough. No belt but I did use the figure 8 straps. Looking back I believe this is the most reps I've done in a work out with this much weight. My back feels strong.

Snowdaddy 

Bench Press

Flat Back Bench Press again. Every week I keep feeling stronger. 

Light Stretches. 

Rotator Laterals - 10lbs/20 reps.

WG High Cable Rows - 4 sets/12 reps/40kg.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/6 reps, 6 sets/6 reps/285lbs. Last sets was actually 7 reps.

Lying Dumbbell Flys - 2 sets/12 reps/40lbs.

This felt really solid. I only did 2 sets of Flys because I don't usually do them and I don't want to tear something. Feeling a good pump. Let's eat!

Snowdaddy 

Squats

Still getting stronger. It's chilly in the garage, only +5°C, so I wanted to wait until it will be a little warmer. Unfortunately it isn't going to be warmer until later in the week. Time to Squat.

Light Stretches.

Squats (knees sleeves, no belt) - bar/10 reps, 135lbs/6 reps, 225lbs/6 reps, 4 sets/4,4,4,7 reps/315lbs, 135lbs/6 reps.

I wanted to do more but it's cold. My feet are cold and it's radiating up my calves. Time to stop before I tear something. Today's training was stronger than last and that's what matters.

Snowdaddy 

Volume Deadlifts

The weather was so nice today I couldn't resist lifting outside on the driveway. Tire Deadlifts it is.

Light Stretches. 

Tire Deadlifts - 2 sets/12 reps/165lbs, 2 sets/12 reps/235lbs, 2 sets/12 reps/255lbs, 265lbs/16 reps.

Ab Sling Knee Ups - 4 sets/12 reps.

What a wonderful day! Now I'm waiting for beer to be delivered. 

Snowdaddy 

Volume Back

 It's cold again today and I really didn't want to do Deadlifts. 

Light Stretches. 

Alternate the following. 

High Cable Rows - 4 sets/10 reps/35,40,45,50kg.

Bent Over Dumbbell Rows - 4 sets/10 reps per side/50lbs.

High Cable Rows - 4 sets/10 reps/35,40 45,50kg.

Great back pump. Now enjoying some lunch. My diet is completely off the rails. Oh well, at least I'm happy. 

Snowdaddy 

Volume Bench Press

In the same fashion as yesterday's squats today is a deload press day. Again I pushed eventhough the weights are lower.

Light Stretches. 

Rotator Laterals - 20 reps/10lbs.

Alternate the following. 

WG High Cable Rows - 6 sets/16 reps/45kg.

Lying Leg Raises - 6 sets/20 reps.

NG Bench Press - 6 sets/16 reps/135lbs.

Got my heart rate up for sure. Enjoying a good pump. 

Snowdaddy 

Volume Squats

Following the volume portion of my training I also performed kind of a deload day. Don't get me wrong I still put in the work. It may be tough walking tomorrow. 

Leg Swings and Stretches.

Squats - 2 sets/12 reps/bar, 8 sets/12 reps/135lbs.

High Cable Rows - 4 sets/12,12,12,AMRAP24 reps/35kg.

No belt and no knee sleeves. Messing around with technique a little. Feeling a good pump. Now it's time to eat!

Snowdaddy 

Heavy Deadlifts

Yesterday the weather was great so I decided to get back out to the garage for some heavy deadlifting.

Light Stretches. 

Deadlifts (no belt, no straps) - 2 sets/6 reps/225lbs, 2 sets/6 reps/315lbs, 2 sets/1 rep/405lbs, 505lbs/1 rep, 530lbs/1 rep.

These all felt really good. Bar speed off the ground was as good as ever. Feeling good. Diet is completely off the rails. But, I'm having a good time. 

Snowdaddy 

Heavy Bench Press

The outside temperature is warmer than the garage. I opened the garage door and enjoyed my heavy presses.

Rotator Laterals - 20 reps/10lbs.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 315lbs/3 reps, 2 sets/1 rep/350lbs, 4 sets/1 rep/355lbs.

Really focused on set up, form and pauses as the officials look for. Long pause at the start, on the chest and finish. I feel I did good. These were all legal lifts. Now to get stronger. 

Snowdaddy 

Heavy Squats

Much better than last heavy day. Wearing the flat shoes makes a big difference. I'm pleased that my strength is where it is at this point in the year. With the weather turning nice it's time to get stronger.

Leg Swings and Stretches. 

Squats - bw/12 reps, 2 sets/12 reps/bar, 2 sets/10 reps/135lbs, 2 sets/6 reps/225lbs, 315lbs/3 reps, put on belt, 315lbs/3 reps, 385lbs/2 reps, 420lbs/2 reps, 440lbs/2 reps.

Turtle Squats - 12 reps/45lbs.

These look really good. No question about depth. 

Snowdaddy 

Deadlifts

No tires today. It was much nicer in the garage. Outside temperature is slightly above zero so the garage is sitting at about 5°C. I've been feeling good lately so Deadlifts today I knew would be fun.

Light Stretches. 

Deadlifts - 2 sets/8,12 reps/225lbs, 315lbs/10 reps, 3 sets/8,8,12 reps/365lbs.

WG High Cable Rows - 2 sets/12 reps/45kg, 2 sets/16 reps/45kg.

No belt today but I did wear figure 8 straps. Fat man cardio for the 12 reps. That was tough. I decided to finish the pulls there and go for some WG High Cable Rows. These felt amazing after Deadlifts. Now I'm eating eggs and toast. Tonight it's smoked pork shoulder and some beer. I deserve it. 

Snowdaddy 

Bench Press

Still working the flat back bench to isolate more pectoral and triceps muscles. These are not as strong as arching but it is working my weaknesses and saving my back.

Light Stretches. 

Rotator Laterals - 20 reps/10lbs.

Flat Back Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 5 sets/8,6,6,6,6 reps/285lbs.

High Cable Rows - 2 sets/12 reps/40kg, 2 sets/16 reps/40kg, 2 sets/16 reps/45kg.

OH Triceps Ext - 4 sets/20 reps/45lbs.

These felt great. My chest is enjoying a good pump. Diet is still alright but again I'm not losing any weight. I guess it's OK as long as I don't gain any. 338lbs this morning. 

Snowdaddy 

Squats

Much better today. I've been feeling really good mechanically lately. The weather is better and the garage is right on 0°C. Time for the not so fun work.

Leg Swings and Light Stretches. 

Squats (no belt) - bar/12 reps, 135lbs/12 reps, 225lbs/6 reps, 3 sets/6,4,6 reps/315lbs.

Turtle Squats - 3 sets/10 reps/45lbs.

These squats felt more confident. I was able to be a little more dynamic. Still lots more work to do but I'm back to September 2020 when I was with this weight and reps.

Snowdaddy 

Volume Tire Deadlifts

The weather has really taken a turn for the better. Finally it's +1°C outside!!! However, it's still -4°C in the garage. That's ok. I'll take it over recent freezing temperatures we've had. 

Light Stretches.

Tire Deadlifts - 3 sets/12 reps/165lbs, 2 sets/12 reps/235lbs, 2 sets/12 reps/255lbs.

I wore the figure 8 straps for some of the sets. No problem as this isn't for working grip. My back and posterior chain feel great. Now I eat!

The intermittent fasting diet is going well. The calorie intake however has been off the rails. To counter this I only drank water and coffee up until 1630hrs today. BW is still more than I would like. 

Snowdaddy 

Volume Bench Press

Still working flat back and narrow grip to focus more on triceps and pectoral muscles. The flat back also gives my lower back a rest. I haven't had any issues lately. 

Bench Press - 3 sets/12 reps/135lbs, 3 sets/12 reps/225lbs, 2 sets/12 reps/235lbs.

NG High Cable Rows - 25kg/12 reps, 3 sets/12 reps/35kg, 3 sets/12 reps/45kg, 2 sets/12 reps/50kg.

OH Plate Ext - 2 sets/25 reps/45lbs.

Diet is still going alright. Not great. The Fitbit app is working really well at logging my food and calories. I think because I'm keeping my protein up my muscle is maintaining and building but I'm losing fat. My weight this morning was 336lbs.

Snowdaddy 

Volume Squats

Training cold for the last bunch of sessions. Today was volume so lots of reps per set. A little heat was in order. The garage started at -16°C then ended up at -4°C. Much better. 

Light Stretches.

Squats - 2 sets/12 reps/bw, 2 sets/12 reps/bar, 2 sets/12 reps/135lbs, 2 sets/10,12 reps/225lbs, 3 sets/10,12,10 reps/245lbs.

Considering my back was a big problem a couple of months ago it seems I'm back to a reasonable amount of strength. Feels good.

Snowdaddy 

Heavy ish Tire Deadlifts

The weather hasn't gotten much better and it's still ridiculously cold. The garage is -21°C today. It's not such an issue for squats and bench press but when I have to grasp the bar for deadlifts wearing gloves is a problem. I found some thin gloves on my last set so I pushed myself a little. 

Tire Deadlifts - 2 sets/12 reps/165lbs, 2 sets/8 reps/235lbs, 2 sets/6,8 reps/325lbs, 2 sets/3 reps415lbs, 2 sets/6 reps/415lbs (with figure 8 straps).

No belt today. Everything felt really solid. Supper and beers as a reward. 

Snowdaddy