ME Squat / Deadlift

Today I start my pre-Nationals training. I'm doing a program similar to the Westside program I started before Christmas. The only difference is how the Max Effort Bench Press days will progress for the next 7 weeks. Today was kinda lazy and I didn't feel like working out. I'm glad I did and feel much better for it, as usual.

Warm Up - Stationary Bike - 6 minutes.
ME Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps, 3 sets/1 rep/365lbs.
Rack Pull (Just Bellow Knees) - 495lbs/2 reps, 550lbs/3 reps, 600lbs/1 rep.
Dumbbell Pull Throughs - 3 sets/45lbs/8 reps per side.
Declined Sit Ups - 3 sets/20 reps.

The first set of squats felt horrible. 225lbs felt much better. The last 3 sets of 365lbs singles felt heavy but very controlled. Only a belt for gear. By the last set of pull throughs my glutes were telling me to stop. Obviously a weak point I need to punish. Tomorrow Speed Bench.

Snowdaddy

Speed Bench Press

I goofed today. The work out was really good but I didn't allow for enough warm up and now my elbows are throbbing. I've had a history of bursitis in my elbows but it hasn't bothered me for some time, until today. Here's how things went.

Warm Up - Nil (I worked late last night and slept in this morning).
Speed Bench - warm up set, 10 sets/3 reps/225lbs.
*super set the following*
Inclined Dumbbell Press - 4 sets/10 reps/85lbs.
Pull Up Negatives - 4 sets/6 reps.
Fat Bar Barbell Curls - 4 sets/10 reps/95lbs.

I'm really pumped right now and typing is a challenge. Tomorrow is a rest day then Speed Squats / Deadlifts on Thursday.

Snowdaddy

ME Squats

Short on time this morning. I like to take my time on Max Effort days, the reason is obvious. I'm planing to give it my all this week and take next week off to rest.

Warm Up - Stationary Bike - 5 minutes.
ME Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps (belt), 405lbs/2 reps (belt, knee wraps), 455lbs/2 reps (full gear), 505lbs/2 reps (full gear).
Declined Sit Ups - 3 sets/20 reps.
Weighted Trunk Twists - 3 sets/30 reps/20lbs bar.

A solid work out. I think the 505lbs for a double is a new PB for me. It felt very controlled and I am good for a bit more. Tomorrow is Speed Bench.

Snowdaddy

ME Bench Press

My voice is kinda squeaky today so I think I might be coming down with something. My work out went well but I feel dragged out right now (a few hours later). I've upped my VitC and now I'll see what happens.

Warm Up - Stationary Bike - 6 minutes.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps.
2 Board Press - 345lbs/3 reps, 370lbs/2 reps, 380lbs/1 rep, 315lbs/6 reps.
Floor Press - 3 sets/6 reps/245lbs.
Bent Over Barbell Rows - 4 sets/8 reps/245lbs.
Skull Crushers - 3 sets/10 reps/90lbs.
Dumbbell Concentration Curls - 3 sets/8 reps/45lbs.
Various Light Shoulder Exercises

A great week of work outs considering I was working days. Next week I'm on nights and I'll really hammer. Now to suffer through the week end with a cold. Maybe.

Snowdaddy

Speed Squats / Deadlifts

My energy levels tonight were much higher than last week. Today's work out was more what I expect.

Warm Up - Stationary Bike - 6 minutes.
Speed Squats - warm up squats, 12 sets/2 reps/225lbs.
Speed Deadlifts (on 1.5 inch board) - 4 sets/2 reps/335lbs.
Seated Good Mornings - 4 sets/8 reps/225lbs.
Standing Good Mornings - 2 sets/6 reps/225lbs.
Lying Leg Raises - 5 sets/25 reps.

I find my belly gets in the way during the seated good mornings and I don't get the full range of motion. From now on I'll do good mornings standing. On the 1.5 inch board I was having trouble reaching the bar. Seems my hamstrings are very tight. From now on I'll do speed deadlifts on a board of some kind.

Snowdaddy

Speed Bench Press

The best control I've displayed so far. All my set ups seemed nice and tight and the bar seemed to fly off my chest.

Speed Bench Press - warm ups, 12 sets/3 reps/205lbs.
Inclined Dumbbell Press - 3 sets/10 reps/85lbs.
Pull Up Negatives - 4 sets/6 reps/ my fat ass (308lbs).
OH Dumbbell Triceps Extension - 3 sets/10 reps/45lbs.
Fat Bar Barbell Curls - 3 sets/10 reps/90lbs.
Dumbbell Side Laterals - 2 sets/10 reps/25lbs.

After the second set of pull up negs my outer lats really started to hurt. I managed to finish the sets but just barely. The fat bar curls really hit the biceps and not so much my fore arms as a conventional bar does. I'll continue to use these for a bit. Would you believe the whole work out took only 1hr to finish? Almost a cardio work out at that pace.

Snowdaddy

ME Squats / Deadlifts

I'm working days this week so getting work out time will be a premium. I bumped up tomorrow's work out to today. Glad I did.

Warm Up - Stationary Bike - 6 minutes.
ME Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps (belt), 405lbs/2 reps (belt, knee wraps), 415lbs/2 reps (belt, knee wraps, loose suit), 455lbs/2 reps (belt, knee wraps, loose suit).
Deadlifts - 315lbs/3 reps, 3 sets/1 rep/405lbs (various stances).
Declined Sit Ups - 3 sets/20 reps.
Weighted Trunk Twists - 3 sets/30 reps/20lbs bar.

I feel much better about my squat than last week. The suit I was using is a size 52 NXG sumo deadlift suit. It seems to give a bit more support than my singlet. Not much. Everything else was good.

Snowdaddy

ME Bench Press

I'm confused. I don't know why my bench press keeps getting better and my squats keep lacking. On squat days I'm always short on energy. On bench days I always seem bright eyed and bushy tailed.

Warm Ups - Stationary Bike 5 minutes.
Bench Press - 135lbs/12 reps, 225lbs/3 reps, 285lbs/3 reps, 315lbs/2 reps.
2 Board Bench Press - 345lbs/3 reps, 365lbs/3 reps, 375lbs/1 rep.
Floor Press - 3 sets/6 reps/245lbs.
Bent Over Barbell Rows - 4 sets/6 reps/245lbs.
Neck Crushers - 3 sets/12 reps/90lbs.
Dumbbell Concentration Curls - 3 sets/8 reps/45lbs.

This one took a while. I was in the Sanctum for about 2hrs. Another plus for my home gym; yesterday the weather was wonderful and what little snow we had was melting fast. Today we're caught in 5-10cm of snow with another 5-10cm forecast for tonight. It is certainly a winter wonderland. The Sanctum, however, is warm and comfortable. My iron palace is a wonder indeed.

Snowdaddy

Speed Squats

A very restless night last night leads to a crappy day of lifting. At least I persevered and got into the rack for some speed squats.

Warm Up - Stationary Bike 5 minutes.
Speed Squats - warm up, 10 sets/2 rep/225lbs.
Seated Good Mornings - 135lbs/8 reps, 225lbs/8 reps.
Lying Leg Raises - 1 sets/20 reps.

I'm very tired and now I'm off to work. Tomorrow I hope to be in a better state for ME Bench Press.

Snowdaddy

Speed Bench Press

I've come up with some new ideas. On Speed days I have to make sure to limit my weights. If I find I'm not taxed enough I'll just add some more sets. I've also changed some of the exercises.

Warm Up - 5 minutes Stationary Bike.
Speed Bench Press - 10 sets/3 reps/195lbs.
Pressing Movement - Inclined Dumbbell Press - 3 sets/8 reps/85lbs.
Triceps - OH Dumbbell Ext - 3 sets/8 reps/45lbs.
Lat Work - Pull Up Negatives - 4 sets/6 reps/my big butt.
Biceps - Barbell Curls - 4 sets/8 reps/95lbs.
Light Shoulder Work - 3 sets/10 reps/25lbs.

Seems like a long work out but it only took about 1.5 hrs. I feel much better than just recently. Tomorrow I'll be doing speed squats.

Snowdaddy

Pitifull Performance

I wanted to try for a new raw max today but I'm obviously not ready for it. Training has been going really well lately which has given me a false sense of where my training is at. Too much, too soon.

Warm Up - Stationary Bike 6 minutes.
Squats - 135lbs/8 reps, 225lbs/6 reps, 275lbs/3 reps, 315lbs/2 reps, 365lbs/1 rep, 405lbs/miss.

After this I decided just to get some reps in and get some core work done.

Super Set the following;

Squats - 4 sets/6 reps/225lbs.
Declined Sit Ups - 4 sets/20 reps.
Broom Handle Twists - 4 sets/20 reps.

I guess not too bad a work out. I've got to do some brain storming to come up with what to do now. (???)

Snowdaddy

ME Bench Press

Before my work out this afternoon I was wrecked again. I dropped by the grocery store and picked up an energy drink. With that shot I was ready for battle, and battle I did.

Warm Up - 5 minute Stationary Bike.
Bench Press Warm Ups - 135lbs/12 reps, 225lbs/6 reps, 275lbs/8 reps (I believe that's a PB).
2 Board Press - 315lbs/4 reps, 335lbs/4 reps, 355lbs/3 reps, 365lbs/1 rep.
Floor Press - 3 sets/6 reps/245lbs.
Single Arm OH Dumbbell Ext - 4 sets/12 reps/35lbs.
"Fat Man" Pull Ups - 3 sets/12 reps/my big butt.
Jumping Pull Up Negatives - 3 sets/6 reps.

I will certainly be adding those jumping pull up negatives to my next work outs. My Lats have never felt such torture. I love it!!! The whole work out took about two hours. I really needed it after the poor result yesterday.

Snowdaddy

I'm Spent

I was supposed to do Speed Squats / Deadlifts today but I have no energy to do anything. I did, fortunately make it into the Sanctum where I did what I could.

Warm Up - Stationary Bike - 2.5 minutes
Speed squats - warm ups, 5 sets/2 reps/245lbs, 5 sets/2 reps/255lbs.
Declined Sit Ups - 3 sets/15 reps.
Zercher Squats - 1 sets/4 reps/245lbs, 3 sets/1 rep/245lbs.

At least I got a work out in. Right now I'm almost falling asleep at the computer.

Snowdaddy

CPU Post

There some real drama going on in the CPU ranks lately. Greg Doucette, one of the premier lifters in Canada, failed his drug test at the Eastern Canadians (I competed at this meet). The rantings on the net and CPU forum have been ridiculous. Here's my voice.

What's Going on?!?!?

Snowdaddy

Speed Bench Press

I was trying to be strategic with my training today. It was a slow day at work so I worked out in the gym there. It was nice to train in a different environment with different equipment.

Warm Up - Elliptical Trainer - 6 minutes.
Speed Bench Press - 8 sets/3 reps/215lbs.
Inclined Dumbbell Press - 4 sets/8 reps/90lbs.
Skull Crushers (to my neck) - 4 sets/10 reps/100lbs.
Bent Over Barbell Rows - 4 sets/8 reps/185, 185, 225, 225lbs.
Dumbbell Side Laterals - 1 set/12 reps/30lbs.

A nice work out. Not super hardcore but good. The skull crushers where brought to my neck instead of my fore head. I really worked on keeping my elbows tucked in so it hit the triceps hard. Doing dumbbells again was a welcome change. I've always loved how inclined dumbbell presses hit my pecs. I'm sure I'll be tender tomorrow. Off on Wednesday then speed squats / deadlifts on Thursday.

Snowdaddy

Video

Here's the video of my last two days of training.

Video

Snowdaddy

ME Bench Press

Short on time this morning. Gotta go out with the family. So, I did a condensed work out.

Bench Press - 135lbs/12 reps, 185lbs/12 reps, 225lbs/6 reps, 275lbs/4 reps, 315lbs/2 reps (foot slipped).
2 Board Press - 315lbs/4 reps, 335lbs/2 reps, 335lbs/3 reps, 350lbs/1 rep.

Dumbbell Rows - 3 sets/12 reps (per side)/85lbs.

Up Right Plate Rows - 3 sets/12 reps/45lbs.

Now it's off to Costco.

Snowdaddy

Speed Squats / Deadlift

Yesterday was completely out of my normal schedule so I had to take an extra day off. Today's work out went quite well.

Warm Up - Stationary Bike - 11 minutes.
Speed Squats - warm up (light squats), 10 sets/2 reps/225lbs, 1 sets/3 reps/275lbs.
Speed Deadlift - 2 sets/1 rep/315lbs, 2 sets/1 rep/365lbs, 2 sets/1 rep/405lbs.
Zercher Squats - 95lbs/6 reps, 145lbs/6 reps, 195lbs/6 reps, 195lbs/6 reps, 235lbs/4 reps.
Declined Sit Ups - 4 sets/15 reps.

The speed squats are getting speedy indeed. I finding I'm dropping into the hole much quicker. I went up to 275lbs to try how it would feel with more weight. I brought out my thick bar for zercher squats. Much better!!! the thick bar is soooooo... much more comfortable than my standard bar. I'm glad I added declined sit ups this time. Much harder. Tomorrow is ME Bench.

Snowdaddy

ME Squats and Speed Bench Press

Monday was a busy day so I decided to hit the weights on Sunday Here's how it went.

Warm Up - Stationary Bike - 8 minutes.
Box Squats (at parallel, 14.5" box)- 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/1 rep, 405lbs/1 rep.
Rack Pulls (below knees)- 405lbs/3 rep, 495lbs/3 reps, 545lbs/1 rep, 585lbs/1 rep.
Lying Leg Curls - 5 sets/10 reps/75lbs.
Lying Leg Raises - 4 sets/20 reps.
Weighted Trunk Twists - 4 sets/30 reps/25lbs bar.

Today I got into the Sanctum at a regular time for speed bench work.

Warm Up - Light Bench Press
Speed Bench Press - 8 sets/3 reps/205lbs.
Floor Press - 4 sets/5 reps/225, 245, 255, 265lbs.
Scull Crushers - 4 sets/8 reps/125lbs.
"Fat Man" Pull Up - 4 sets/12 reps.
Thick Bar Front Raises - 4 sets/12 reps/45lbs.

A great two days. Now off to work.

Snowdaddy

ME Bench Press

New Year's Day!!! Most excellent to work out during the holidays. I'm back to work properly next week so I'm currently enjoying the free time to hit the weights. Even over such a short time I've made some drastic gains.

Warm Up - Stationary Bike - 7 minutes.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 275lbs/5 reps.
3 Board CG Bench - 335lbs/3 reps, 365lbs/3 reps, 385lbs/miss, 385lbs/2 reps.
Floor Press - 225lbs/6 reps, 245lbs/6 reps, 255lbs/6 reps.
OH Straight Bar Ext - 3 sets/10 reps/100lbs.
"Fat Man" Pull Up - 4 sets/10 reps.
Up-Right Plate Rows - 5 sets/12 reps/45lbs.

VIDEO

Now that I've finished two weeks of this program I'll switch it up a bit for next week. Or, I'll take a rest next week. I'll think about it.

Snowdaddy