Deadlifts

Deadlifts went very well today. Once again the heat/humidity is insane so I kept training time to a reasonable amount.

Deadlifts - 135lbs/12 reps, 225lbs/6 reps, 315lbs/6 reps, 6 sets/1 rep/405lbs (alt sumo and conv).

They all felt very strong. I noticed that I'm also doing more working sets which will pay off later. Tomorrow is speed squats. Hopefully it's not too warm.

Snowdaddy

Speed Bench

This time I did it right. Plus, I added some barbell curls.

Speed Bench Press - warm ups, 13 sets/3 reps/225lbs.

Barbell Curls - 6 sets/12 reps/80lbs

With the bench press I kept rest to 1-1.5 minutes and the rep cadence at "down 1, 2. up 1." The barbell curls felt great! With 6 sets I got one heck of a pump. Very hot today, humidex is at 38degC. Great weight loss program in the Sanctum.

Snowdaddy

Heavy Squats

I'm still working on speed with heavier weights. I need to trust my gear more and just drop right into it.

Z-Suit = I'm wearing an Inzer Z-Suit, why, for shits and giggles.
Wraps = I'm wearing APT Convict knee wraps.
Belt = I'm wearing my belt, duh.

Squats - bar/6 reps, 135lbs/6 reps, 225lbs/3 reps, 315lbs/2 reps (belt), 315/3 reps (belt/wraps), 365lbs/2 reps (belt/wraps), 405lbs/1 rep (belt/wraps), 405/1 rep (z-suit/belt), 405lbs/1 rep (z-suit/belt), 405lbs/2 reps (z-suit/belt), 405lbs/1 rep (belt/wraps).

Heavy Squats

I'm pleased with the 405lbs/2 reps. I dropped into the suit and rebounded up. With knee wraps and a decent suit I should be way up with this technique. I'll keep at it. I'll also try a different suit next time.

Snowdaddy

Training Video

Here's a video of my latest training sessions.

Training

Snowdaddy

Heavy Bench

I'm still trying out new things in the SANCTUM. Last night I had a great bench work out.

Bench Press - Bar/12 reps, 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps.
1 Board Press - 275lbs/4 reps, 295lbs/3 reps, 3 sets/2 reps/315lbs.
Overhead Triceps Extensions - 4 sets/12 reps/85lbs.
Flat Bench Dumbbell Flys - 2 sets/12 reps/50lbs.

This week is 1 board, next week will be 2 boards, the week after that 3 boards then back down to 1 board and complete the cycle again. I now have a parallel grip bar that I really like for hitting triceps. It kinda looks like this -[]-
I took some video that I haven't up loaded yet. Stay tuned for that.

Snowdaddy

Speed Squats (Sorta)

Short on time once again. Only 30 minutes and squats to do.

Squats - Warm Ups, 10 sets/2 reps/225lbs.

I was fooling around with lots of technique issues. It didn't help that I was on parade this morning for 2.5 hrs. My legs felt like bags of sawdust. Now they feel much better. Next work out should be as per normal.

Snowdaddy

2 Work Outs

This is weird for me. I'm sending more time lifting and less time blogging about it.

Monday 20 July 2009

Buffalo Bar Squats - Bar/6 reps, 135lbs/6 reps, 205lbs/6 reps, 275lbs/3 reps, 345lbs/3 reps.

I only had a short time to work out. On the last set I tweeked something in my inner hamstring on my right leg. Nothing to worry about just a good time to stop. The Buffalo bar is really neat. I like the different angle it gives.

Tuesday 21 July 2009

Speed Bench - Warm Ups, 10 sets/3 reps/225lbs.
*super set with*
Dumbbell Curls - 5 sets/12 reps/45lbs.

Another quick one. For both work outs I only had about 30 minutes per day. At least I'm being consistant. That's what counts.

Snowdaddy

Bench at the Sanctum

My first bench work out in the Sanctum went very well. I wanted to use every bar and every plate the first time out. Here's what I did.

Flat Bench Press - bar/12 reps, 135lbs/12 reps, 135lbs/12 reps (CG), 225lbs/10 reps, 3 sets/4 reps/275lbs, 3 sets/6 reps/225lbs.
Over Head Triceps Bar Ext - 4 sets/12 reps/65lbs.

Sit Ups - 3 sets/20, 15, 10 reps.
Trunk Twists - 3 sets/30 reps.

Now it's time to relax and watch the Vicar of Dibly on PBS.

Snowdaddy

THE SANCTUM

After beating all sorts of names to death I (with my wife's help) have come up with the name of my home gym.

THE SANCTUM

def; n., pl. -tums or -ta (-tə).
A sacred or holy place.
A private place where one is free from intrusion.

"This is my church. This is where I heal my hurts".

God is a DJ; Faithless

I'm really pleased with how everything has turned out. I even bought a kick-ass stereo off of kijiji this week. Now its time for some results.

Almost Finished

Today I moved the equipment into the garage and began construction. I managed to build the platform and put up the power rack. It's actually starting to look like something impressive. I've only got the bench and plate tree to make.

My Garage Gym

Tomorrow I start building my garage gym. It's been a while in the making but the day is finally here. I'll post some pictures tomorrow to show the progess.

Snowdaddy

Garage Deadlifts

Deadlifts in the garage tonight were a solo effort this time. My son went to bed and I went out to the garage for some deadlifts.

Light Stretching.
Deadlift Warm Ups - 4 sets/6 reps/135lbs Focus on speed. Also a couple of clean and jerks for fun.
Deadlift Working Sets - 3 sets/1 rep/225lbs, 3 sets/1 rep/275lbs, 3 sets/1 rep/325lbs, 3 sets/1 rep/375lbs.
Bent Over Dumbbell Rows - 3 sets/12 reps/2 x 50lbs.

The focus for all the singles was "Grab and Go". I really want to work on exploding my deadlifts. Speed is the key. All the sets were done sumo style and I only put on my belt for the last set of three singles at 375lbs. Everything feels pretty good.

Snowdaddy

Bench Work

With only 30 minutes I managed a not to bad work out.

Bench Press - bar/12, 135lbs/12 reps, 6 sets/6 reps/205lbs.

Various other exercises in between bench sets.

This week I'm on call at work and have the days/evenings to myself. My plan is to finally set up my garage gym. On Tuesday I'll be picking up my toys. I can hardly wait. I'll post picks and a video when it's complete.

Snowdaddy

Garage Deadlifts

Lifting in the garage with my son. Is that not every father's dream. He is really open to advice and learns quickly. He will make an awesome athlete one day.

Here's a link to the video

Snowdaddy

Speed Squats Again

After some much appreiciated input from my long distance coach I decided to give it one more try. 50-60% of 1RM raw, 10-12 sets, 2 reps, 1 minute rest between sets.

Speed Squats - warm up and stretching, 6 sets/2 reps/225lbs, 2 sets/2 reps/245lbs, 2 sets/2 reps/265lbs.
Knee wraps and belt squats - 285lbs/2 reps, 315lbs/2 reps.

Core Work - Sit Ups 25 reps, lying Leg Raises 20 reps, Trunk Twists 40 reps.

I only had an hour after work today so it was quick. The knee wraps felt great. 315lbs felt almost effortless. I am making sure to start all my sets as if I'm squatting in competition. I got picked up for that in the last competition.

Speed Squats

Another great work out. There are several things I need to work on and squat speed is definitely one of them. Here's how it went.

Squats - bar/6 reps, 135lbs/6 reps.
Lots of stretching
Squats - 2 sets/2 reps/185lbs, 2 sets/2 reps/225lbs, 2 sets/2 reps/275lbs, 2 sets/2 reps/315lbs, knee wraps 2 sets/2 reps/315lbs.

Barbell Curls - 65lbs/10 reps, 85lbs/10 reps, 105lbs/10 reps.
Machine Triceps Extensions - 90lbs/10 reps, 110lbs/10 reps, 130lbs/10 reps, 150lbs/5 reps failure.

I found the speed work difficult to do at 315lbs with out the knee wraps. With the knee wraps I could have gone up to 365lbs for 2 sets of 2 reps. The knee wraps are feeling more comfortable and really help the lift. Next speed squat day I'll bring my video camera so I can see any mistakes. They do feel good though.

Snowdaddy

Work Out

What a week. I keep chiming, "life always has a way of interfering with work outs". Last week and now this week are no exceptions. Mondays work out last week I tweaked a muscle between my shoulder blades. It was bad enough I went to see the Dr and had to take Thursday and Friday off work. This week my wife's gallbladder has acted up and she's in hospital. I did manage a work out after dropping the kids off at daycare and before going to see her.

Squats - bar/6 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/3 reps.
Knee Wrap Squats - 365lbs/3 reps, 405lbs/1 rep.

Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/6 reps, 315lbs/1 rep, 4 sets/4 reps/275lbs.
Machine Preacher Curls - 90lbs/10 reps, 100lbs/8 reps, 110lbs/5 reps (failure), 110lbs/5 reps (failure).
Dips with 60lbs help - 4 sets/8 reps.

A good work out to help me handle the stress of this week.

Snowdaddy

Speed Bench

I'm feeling great today. There isn't so much stress in my life and now I can concentrate on everything I like / Love. Today was speed bench day and my technique was really working for me.

Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/6 reps.
Speed Bench - 5 sets/2 reps/245lbs, 5 sets/2 reps/275lbs.
Preacher Curls - 3 sets/12 reps/85lbs.
Cable Press Downs - 80lbs/12 reps, 90lbs/12 reps, 100lbs/12 reps.

I decided to try the press downs instead of extensions. The angle this works is much more similar to benching than doing extensions. I'll do them more often.

Snowdaddy

End of the Week

This week as may before was crazy busy. I didn't have time to train on Thursday so I mixed it up a bit today. Another quick one but very good.

Bench Press - 135lbs/10 reps, 225lbs/6 reps, 275lbs/4 reps.
2 Board Press - 275lbs/4 reps, 3 sets/3 reps/315lbs.

Speed Squats - 135lbs/6 reps, 225lbs/3 reps.
With Knee Wraps - 315lbs/2 reps, 335lbs/2 reps, 365lbs/2 reps.

I'm working on down speed and pop out of the bottom. I'll go a bit heavier, maybe up to 405lbs before putting on my suit with the knee wraps. The board presses will continue to go up in weight. Before Christmas I think I was up to 385lbs for a 3 board single. I'd like to get back up there before putting on my shirt again.

Snowdaddy

Heavy Squats

I'm trying to bike to and from work while maintaining my current weight routine. So far things are going well but then again, it's only the first week. Tuesday and tonight I rode my bike. Today however, was heavy squats.

Squats - 135lbs/6 reps, stretch, 135lbs/6 reps, 225lbs/4 reps, 315lbs/2 reps.
Bench Squats - 315lbs/4 reps, 365lbs/4 reps, 405lbs/3 reps, 455lbs/1 rep.

Core Work
10 sec Crunches - 10 reps.
Lying Leg Raises - 20 reps.
Elbow Plank - 1min 10sec.
Trunk Twists - 40 reps.

The squats felt really good. I making sure to take a narrow"er" stance. My legs cycling into work, after this work out, felt quite good. I was surprised. I was also supposed to do rack pulls but I was really short on time. Tomorrow is board presses.

Snowdaddy