Morning PT

Another training day to get ready for my impending annual PT test. Great work out.

Stationary Bike - 5 minutes.
Ab Sling Knee Ups - 15 reps.
Bent Over Barbell Row - 135lbs/12 reps.
Treadmill Walk / Run - 10 minutes (5 minutes jog).

Stationary Bike - 5 minutes.
Ab Sling Knee Ups - 15 reps.
Bent Over Barbell Rows - 135lbs/12 reps.
Treadmill Walk / Run - 10 minutes (2.5 minutes fast jog).

Stationary Bike - 5 minutes.
Ab Sling Knee Ups - 15 reps.
Bent Over Barbell Rows. 135lbs/12 reps.

Not much to say today. Next time.

Snowdaddy

Heavy Bench

Into the bench shirt today. Since I was training solo I chose to wear my biggest bench shirt. Titan F6 sz 56.

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps, 315lbs/1 rep, put on bench shirt, 365lbs/3 reps, 405lbs/2 reps.

Band Assisted Dips - 3 sets/10 reps.

405lbs for a double is awesome! I haven't benched in a shirt for a while and I'm pleased with how I handled the weights. I felt much more in control. :-)

Snowdaddy

Getting Started

With no competitions in the near future and my PT test in about a month I've decided to get a head start on jogging. At 310lbs and being a powerlifter doesn't help in the jogging department. Considering I haven't done much jogging lately I was pleased with my performance.

Walk / Jog - 25 minutes total.

For every 10 minutes I ran about 2.5 minutes. 3 times around the neighbourhood, the last lap I did short sprints with short walks. Tomorrow I'll take a break then jog again Wednesday morning.

Snowdaddy

Speed Squats

I've got a few moments this afternoon to hit the gym and do some speed squats. I'm scheduled to do these on Monday. Since I've got the time it's better to do them now. Duh!

Warm Up - 5 minutes stationary bike.
Speed Squats - warm up, 10 sets/2 reps/225lbs on 1:05.

I've been doing some ready about squats lately. The techniques I'm now implementing are making my squats feel really good.

1. Drop elbows and press the bar up.
2. As the same in bench, try to pull the bar apart with your hands.
3. When lifting the bar lift it with your hips not your shoulders. Don't shrug the bar out of the rack.
4. Keep head up. (obviously)

There is lots more but these are a few tips I've picked up lately. Here's a great article that talks about several great tips.

Squat Tips

Snowdaddy

Speed Deadlifts

Haven't deadlifted in a while and it shows. It was a slow night a work tonight so I had some time to hit the gym.

Speed Deadlifts (alt sumo and conv) - 4 sets/2 reps/315lbs, 4 sets/2 reps/365lbs, 2 sets/1 rep/405lbs (conv).

Ab Sling - 2 sets/16 reps.

I'm sure I'll be a bit sore tomorrow. I'm glad.

Snowdaddy

Band Bench

Bench + Bands today. I stole the bathroom scale again to weigh how my extra the bands offer. I think I may invest in a fish scale.

Warm Up - 5 minutes Stationary Bike

Bench Press (+ light bands)(+25lbs bottom, +45lbs top) - 4 sets/3 reps/135lbs, 4 sets/3 reps/185lbs, 4 sets/3 reps/225lbs.

*after each 4 sets*
Ab Sling Knee Ups - 16, 16, 20 reps.
Band Assisted Dips - 10, 10, 10 reps. (-60lbs bottom, -10 lbs top)(BWT 310lbs).

A great work out. Tomorrow or Saturday Speed Deadlifts. I can hardly wait.

Snowdaddy

"Chop" Squats

Max Effort Squats today were dedicated to my, now down the drain, Pork Chops. I had to shave them off right after this work out. I've had a few weeks off work so I grew a baby set of Chops. I really like them and will grow them back when ever I can.

Squats - warm ups, 135lbs/6 reps, 225lbs/4 reps, 315lbs/2 reps (belt), 405lbs/3 reps (suit bottoms and belt), 495lbs/3 reps (full gear), 545lbs/1 rep (full gear).
Ab Sling Knee Ups - 12, 12, 16, 20 reps.
Broom Handle Twists - 3 sets/30 reps.

The 495lbs squat felt really easy. I haven't done heavy squats in a while the 545lbs didn't feel that heavy but there was a slight stall on the way up. I feel really good right now. Just a bit cold with out my furry friends.

Chop Squats

Snowdaddy

Arms

I had a few moments to got out to my gym yesterday. I didn't want to do anything heavy, just wanted to move some weight.

Barbell Curls - 45lbs/12 reps, 65lbs/12 reps, 95lbs/10 reps, 3 sets/10 reps/105lbs.
OH Dumbell Extensions - 4 sets/12 reps per arm/25lbs.

Got a good pump and some is better than none.

Snowdaddy

Bench

Lots of sets, lots of reps. Here's how last night went.

Bench Press - 3 sets/10 reps/135lbs, 3 sets/10 reps/185lbs, 2 sets/10 reps/225lbs.

Simple yet I was spent at the end. After I help my wife with her push up training.

Snowdaddy

Squats

I was camping all this week with my older three kids. Today the kids start school. The wife is at work and I have the house to myself. Time for a work out.

Out Side Temp 30+ DegC

Squats - 10 sets/6 reps/135lbs.
Ab Strap Knee Ups - 4 sets/12 reps.

My right knee was bothering me a bit while camping so I didn't want to hit it hard today. Nice and easy but long. I watched the last half of Hudson Halk while working out. Now I'm enjoying a banana, peach, yogurt smoothy.

Snowdaddy

Band Deadlifts

Why do I always have to say that I've had another good work out? All my work outs are good, if not great, awesome, or amazing!!!

Warm Up - 5 minutes Stationary Bike
Deadlift Warm Up - 225lbs/6 reps.

Band Deadlifts (light band) - 6 sets/2 reps/315lbs, 2 sets/2 reps/365lbs.
Band Assisted Pull Up - 3 sets/6 reps.

I haven't deadlifted in a while and I felt a bit out of practice. I video taped and took my time. Technique came back. I would however, love to load up the bar and pull some bigger weights. All good things come to those who wait.

Snowdaddy

Speed Bench

Once again I've been formulating a program. This time it will incorporate bands. I'm very pleased with the West Side DE/ ME program but I find it very demanding over the long term. Since I did Squats on the week end I started this week with Bench.

Speed Bench - warm ups, 10 sets/3 reps/195lbs.
Dips - 3 sets/12 reps (with medium band assistance).

All the work outs in this program are short and sweet. I'll have my annual PT test coming due soon and I'll have to start jogging. A full blown powerlifting work out with lots of support work will do nothing but burn me out. I'm sure everyone reading this is saying, "Are you kidding me?". I've been training long enough to know how much I can handle over the long term. Anyway I don't have a competition any time soon so this is purely moving weight to maintain what I've got. (or what I have yet to accomplish).

Snowdaddy

Squats

It's a great day for squatting!!! Opened up the garage door to let the sun in and squatted till my little heart was content.

Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps (belt), 405lbs/2 reps (belt & knee wraps), 5 sets/2 reps/225lbs, 2 sets/6 reps/225lbs.

The last sets were a narrower stance bouncing off the bottom. Now I feel better.

Snowdaddy

Band Training

I've modded my power rack to accommodate bands. It didn't take much to fix but I have been thinking about possible mods for several months now. I wanted the design to be simple but effective. Here is a video that shows how my band training will work.

Band Training

Snowdaddy

Bench

I LOVE my garage gym. The wie is away on course and I have my four children to look after. The younger two are down for a nap and I'm out to the SANCTUM for some quality time.

Light Band Bench Press - warm ups, 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs.
Medium Band Assisted Dips - 4 sets/12 reps.
Single Side Laterals - 4 sets/12 reps per side/25lbs.

I weighed myself at the bottom of the dips and with the bands I weigh 242lbs. I've come up with an idea to use the bands on my rack. I'll take some pictures later when the rack is modded.

Snowdaddy

Late Night Squats

Into the Sanctum at 2100hrs tonight. I've been wanting to do squats since Wednesday but due to my over active schedule I haven't had the opportunity. Jeeze!!! Tonight was quick but still hit the spot.

Squats - 135lbs/6 reps
Light Band Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
Medium Band Squats - 315lbs/3 reps.

Ab Strap Knee Ups - 12 reps, 20 reps.


Snowdaddy

Back

Hit the back this morning as well as other things.

Stationary Bike - 7 minutes.
Bent Over Rows - 135lbs/12 reps.
Medium Band Push Downs - 12 reps.
Elbow Plank - 45 sec.
Bent Over Rows - 135lbs/12 reps.
Medium Band Push Downs - 12 reps.

Stationary Bike - 7 minutes.
Bent Over Rows - 225lbs/8 reps.
Med Band Push Downs - 12 reps.
Elbow Plank - 45 sec.
Bent Over Rows - 225lbs/8 reps.
Med Band Push Downs - 12 reps.

Stationary Bike - 7 minutes

4X the following

Barbell Curls - 90lbs/10 reps.
Ab Sling Knee Ups - 12 reps.

I did the extra at the end so I could finish watching "Die Hard 2". Glad I did it. I'm so spoiled though.

Snowdaddy

Back On The Bench

This morning I got in a good bench / chest work out. After that I was out for a bike ride with my kids.

Warm Up - 5 minutes Stationary Bike.
*super sets the following*
Flat Bench Press - 3 sets/12 reps/185lbs (narrowing grip).
Broom Handle Twists - 3 sets/30 reps.
Band Assisted Dips - 3 sets/10 reps medium band).
Single Side Laterals - 3 sets/12 reps per side/25lbs.

Bike Ride with my kids - 20 minutes out, 20 minutes back.

After a fill of hot dogs and 2L of water I'm feeling great. Got a hair cut and soon of to work.

Snowdaddy

Squats at Work

It's nice to have a gym at work. I always make sure to bring gear in case things are slow. The gym at work is well equipped and more than adequate for a hardcore powerlifting work out.

Warm Up - 5 minutes Stationary Bike.
Stretching
Squats - 135lbs/6 reps, 225lbs/4 reps, 315lbs/3 reps, 405lbs/1 rep.
Knee Wraps
Squats - 2 sets/2 reps/405lbs.

Quick work out but felt not too bad. Nice to know that the squats are still popping.

Snowdaddy

Just Keeping Active

Kids went for a nap and that cleared up some time for me to work out.

Stationary Bike - 10 minutes (medium intensity).

*Super set the following x3*
Barbell Shrugs - 12 reps/135lbs.
Band Assisted Pull Ups - 12 reps.
Arm Sling Leg Raises - 12 reps.
Stationary Bike - 5 minutes (medium intensity).

While working out I watched Con Air. I balled my eyes out at the end when he finally meets his wife and daughter. A good work out to keep the blood flowing.

Snowdaddy