Squats

Fooled ya!!! You didn't think I was going to do squats this week. Well, I'll tell ya, I'm crazier than I look! Work was slow today and I brought my work out stuff.

Warm Up
Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats - 3 sets/1 rep/355lbs, 3 sets/1 rep/365lbs, 1 set/1 rep/385lbs.
*3 minute rest after each set*

Pump Phase
Squats - 1 set/4 reps/285lbs, 5 sets/3 reps/285lbs.
*3 minutes rest after each set*

Good work out. The squats were easy.

Snowdaddy

Bench Press

Another great training session. Work has been crazy busy lately and this week end I'm finally on summer holidays with my family. Lots to do with little time. I missed squats on Monday but managed to get into the SANCTUM for some bench press this evening.

Warm Up
Vibration Table - 5 minutes.
Stretching.
Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps.

Power Phase
Bench Press - 6 sets/1 rep/245lbs + 110lbs chain.
*3 minutes rest after each set*

Pump Phase
Bench Press - 1 set/4 reps/245lbs, 5 sets/3 reps/245lbs.
*3 minutes rest after each set*

It's now just after 2100hrs, just enough time for a shake and shower before bed. Oh ya, and of course, enter my blog.

Snowdaddy

Monday Squats

Here's a video of my work out on Monday

Squats

Snowdaddy

Bench Press

Raining this morning so the humidity in the SANCTUM is crazy. I'm sure I burned at least a few extra calories.
Warm Up
Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps.

Power Phase
Bench Press - 4 sets/1 rep/295lbs, 3 sets/1 rep/305lbs, 1 set/1 rep/315lbs.
*3 minute rest after each set*

Pump Phase
Bench Press - 6 sets/3 reps/245lbs.
*2 minute rest after each set*

Core Work
Knee Ups - 3 sets/12 reps.

Barbell Curls - 3 sets/8 reps/95lbs.

This is becoming repetitive... Another great work out!!!

Today while working out I watched the 1997 World Strongest Man from Primm Nevada USA. I really enjoy the WSM episodes except this one. I feel that the American athletes (Philippi and Collins) were given an unfair advantage by only having to compete against Americans to get into the final. I also feel if you would have put them into the international heats they would have finished dead last.

Snowdaddy

Squats

Easily the most demanding work out I've had in quite some time. I know, it's only gonna get better.
Warm Up
Stationary Bike - 5 minutes.
Stretching.
Squats - 135lbs/6 reps, 225lbs/6 reps, 225lbs + 110lbs chain.

Power Phase
Squats - 8 sets/1 rep/315lbs + 110lbs chain.
*3 minutes rest after each set*

Pump Phase
Squats - 6 sets/3 reps/285lbs.
*3 minutes rest after each set*

No belt or support equipment of any kind worn during today's work out. Actually I'm starting to find I don't really need the belt. I wasn't going to work out today because I had some business first thing this morning. I dragged my sorry ass into the gym and I'm glad I did. I'm always pleased on low motivation days cuz I always have a good work out.

Snowdaddy

Rope Pull

A few weeks ago I was lucky enough to find and buy 75 feet of hemp rope. It's not a thick rope but it'll do just fine for me messing around in the back yard. This afternoon I attatched it to my sled and the fun began. I reeled it in 3 times just to see how well it worked. With only a 50lbs plate on the sled it still managed to get my heart rate up and my back sure did get a pump. My lovely wife timed me and it took between 30 - 37 seconds to pull the sled the 75 feet of rope. Here's some pics.

Rope Pulling

Deadlifts

Rockin' the deadlifts at work today. Not much going on so I was right to bring my lifting gear to work this morning. I had limited time so I wasn't able to complete a full session but I did most of it.

Warm Up
Elyptical Machine - 5 minutes.
Stretching.
Squats - 2 sets/6 reps/135lbs.
Deadlifts - 225lbs/6 reps, 315lbs/4 reps.

Power Phase
Deadlifts - 2 sets/1 rep/405lbs, 2 sets/1 rep/425lbs, 2 sets/1 rep/445lbs, 2 sets/1 rep/455lbs.
*3 minutes rest after each set*

Pump Phase
Deadlifts - 4 sets/6 reps/315lbs.
*3 minutes rest after each set*

Good work out. The boss let us out early so now I'm home and taking it easy. ZZZZZ...

Snowdaddy

Bench Press

Went out for all I could eat wings tonight. In order to handle the guilt I had to work out. Seeing as I did squats yesterday the logical choice was bench press for a second time this week.
Warm Up
Push Ups - 2 sets/12 reps.
Stretching.
Bench Press - 2 sets/12 reps/135lbs, 1 set/6 reps/135lbs + 110lbs chain.

Power Phase
Bench Press - 2 sets/1 rep/225lbs + 110lbs chain, 2 sets/1 rep/235lbs + 110lbs chain, 2 sets/1 rep/245lbs + 110lbs chain, 1 set/1 rep/255lbs + 110lbs chain.
*3 minutes rest after each set*

Pump Phase
Bench Press - 3 sets/6 reps/225lbs, 3 sets/6 reps/235lbs.
*3 minutes rest after each set*

We took our youngest out to dinner so I didn't get a chance to eat all I could eat. Better that way I guess. The Power Phase felt good and heavy like it should. The chain kept the lock outs from being too easy. Add the weight and chains on the last set and I benched 365lbs, YeHa!!!

Snowdaddy

Squats

After a few days of antibiotics my foot is feeling much better so I decided to take it for a test ride and do a few squats. Actually a few more than a few.
Warm Up
Stretching.
Squats - 2 sets/6 reps/135lbs, 1 set/6 reps/135lbs + 110lbs chain, 1 set/4 reps/225lbs + 110lbs chain.

Power Phase
7 sets/1 rep/315lbs + 110lbs chain.
*3 minutes rest after each set*

Pump Phase
6 sets/5 reps/275lbs.
*3 minutes rest after each set*

Actually my last two sets of Pump Phase I did as one set of ten. By this time I'm sucking wind and my lovely wife just got home with pizza. A strong work out no doubt. Now I fill my face.

Snowdaddy

Sore Foot

Since last week my left foot has been bothering me. I have a painful spot on the top of my foot which is causing some nasty swelling. Today I went to the Dr why said I may have CellulitisNot wanting to aggravate anything I stuck to the bench.

Warm Up
Stretching
Bench Press - 2 sets/12 reps/135lbs, 1 set/10 reps/225lbs.

Power Sets
Bench Press - 5 sets/1 rep/295lbs, 2 sets/1 rep/325lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press - 5 sets/5 reps/235lbs, 1 set/4 reps/235lbs.
*3 minutes rest after each set*

Extra Stuff
Barbell Shrugs - 3 sets/6 reps/235lbs.
Band Assisted Pull Ups - 3 sets/9 reps.

It's 1815hrsL right now and my foot is very swollen. I need to go lay down and elevate my foot. Have a good night.

Snowdaddy

2nd Work Out Today

Slow night at work tonight so I went to the gym.

Warm Up
Elyptical - 10 minutes.

Working Sets
super set
Scull Crushers - 40lbs/12 reps, 50lbs/12 reps, 60lbs/12 reps, 70lbs/12 reps, 80lbs/12 reps.
Standing Barbell Curls - same as above.

super set
Dumbbell Side Laterals - 20lbs/12 reps, 25lbs/12 reps, 30lbs/12 reps.
Cable Triceps Extensions - 50lbs/12 reps, 70lbs/12 reps, 90lbs/12 reps.

Cardio
Treadmill - 10 minutes shuffle jog (heart rate ~155BPM)

I feel great! The cardio at the end was excellent! My only problem now is how do I get to sleep.

Snowdaddy

Bench Press

Another great day in the SANCTUM pressing my little heart out. I went a bit crazy again but the strength was there so I used it.

Warm Up
Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps.

Power Phase
Bench Press - 4 sets/1 rep/295lbs, 2 sets/1 rep/325lbs.

Pump Phase
Bench Press - 4 sets/5 reps/235lbs, 2 sets/4 reps/235lbs.

Core Work
Sit Ups - 4 sets/15 reps.

I didn't use wrist wraps for any of the sets and I didn't have any problems. My strength is definately increasing. Thanks Doug Hepburn!!!

Snowdaddy

Squats

Another great work out. My kids are off school today and I really didn't feel like working out, but I'm glad I did.

Warm Up
Stretching
Squats - 2 sets/8 reps/135lbs, 1 set/6 reps/225lbs.

Power Phase
Squats - 4 sets/1 rep/355lbs, 2 sets/1 rep/365lbs.

Pump Phase
Squats - 6 sets/5 reps/275lbs.

Cardio
Walk / Jog - 20 minutes (5 minutes jogging).

A bit more that I should have done today but I wanted to push my lazy ass a bit. Tomorrow is bench. Should be fun.

Snowdaddy

Bench and Walk

Another glorious day so I had to get outside for some cardio after weights.

Warm Up
Push Ups - 2 sets/12 reps.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps.

Power Phase
Bench Press - 4 sets/1 rep/295lbs, 1 set/1 rep/320lbs.
*5 minutes rest after each set*

Pump Phase
Bench Press - 3 sets/4 reps/230lbs, 3 sets/5 reps/230lbs.
*2 minutes rest after each set*

Core Work
Ab Sling Knee Ups - 3 sets/16 reps.
Hanging Knee Ups - 2 sets/8 reps.

Cardio
Walk - To Canadian Tire and back, aprox 40 minutes.

Right now I feel good. I know I've burnt a few calories but I'm feeling fine. The knee ups went well. Hanging from the pull up bar gave the exercise a whole new dynamic.

Snowdaddy

Insane Work Out!!!

I missed Monday's squat work out. I was getting my boat ready now that the warmer weather is finally here. Today I had to make up for lost time and since I was feeling good I pushed a bit harder.

Warm Up
Stationary Bike - 6 minutes.
Stretching
Squats - 135lbs/8 reps, 225lbs/6 reps.

Power Phase
Squats - 5 sets/1 rep/355lbs.
*5 minutes rest after each set*

Pump Phase
Squats - 3 sets/4 reps/275lbs, 3 sets/5 reps/275lbs.
*2 minutes rest after each set*

Cardio
Walk / Jog around my neighbourhood - 27 minutes (7 minutes jogging total).

The squats felt really good and all were done without a belt. The weather is awesome today, sunny and warm but not hot. The 27 minutes of cardio were mostly spent walking but if I felt my heartrate drop I would jog for 1 minute to start me breathing heavy again. Other than feeling sweatty I feel great. Tomorrow will be Bench Press. Now I have dishes to do.

Snowdaddy

Deadlifts

Lets get right into it shall we...

Warm Up
Squats - bar/12 reps, 135lbs/8 reps.
Deadlifts - 315lbs/3 reps.

Power Phase
Deadlifts - 8 sets/1 rep/405lbs.

Pump Phase
Deadlifts - 4 sets/4 reps/315lbs, 1 set/5 reps/315lbs, 1 sets/6 reps/315lbs.

Everything felt light so I hammered it! No belt except on the last two sets because my lower back was feeling it. With my back history I didn't want to mess around.

Snowdaddy

Cardio

WHAT?!?!?!!!... Yes you heard right. If you have been keeping an eye on my blog you will take note that I do tend to do cardio from time to time. Now that the Nova Scotia Provincials are complete I feel it's time to throw some heavy breathing into the mix. Besides it wouldn't hurt me to drop a few pounds (hundred pounds).

Treadmill - 20 minutes with a bit of jogging to get the heart rate up.
Stationary Bike - 10 minutes.

I've been following the idea that conventional running shoes do nothing more than screw up your natural running mechanics. Today I wore my deadlift shoes that have a flat sole with little to no cushioning. In the past I've had problems with shin splints. Today my shins feel fine. I'll continue to experiment. Here's an article that explains what I'm talking about.

Squats

Yes I know, I'm crazy. After doing the knee ups yesterday my lower back was feeling much better. Since I put it off on Monday today was time for squats.

Warm Up
Stationary Bike - 6 minutes.
Stretching.
Squats - 2 sets/6 reps/135lbs, 225lbs/6 reps.

Power Phase
Squats - 8 sets/1 rep/345lbs.
*5 minutes rest after each set*

Pump Phase
Squats - 4 sets/4 reps/275lbs, 2 sets/5 reps/275lbs.
*2 minutes rest after each set*

I gruelling work out as usual but I felt strong and the lifts went up with out a problem. The only part of me that is hurting it the groove on my upper back where the bar sits. Ouch!

Snowdaddy

Back On The Bench

After the crazy week end I'm wanting to get back on track with my own training. Since my lower back took a Shit Kicking with set up, spotting/plateloading, and tear down at the competition I decided that squats were better left until next week. The bench today offered no problems and my enthusiasm has now been rekindled.

Warm Up
Vibration Table (new toy) - 5 minutes.
Stationary Bike - 5 minutes.
Stretching.
Flat Bench Press - 2 Sets/12 Reps/135lbs, 1 set/8 reps/225lbs.

Power Phase
Bench Press - 7 sets/1 rep/285lbs, 1 set/1 rep/315lbs (felt strong).

Pump Phase
Bench Press - 4 sets/4 reps/225lbs, 2 sets/5 reps/225lbs.

Core Work
Ab Sling Knee Ups - 4 sets/15 reps.

Cool Down
Stationary Bike - 5 minutes.

A really good work out. I'm still perfecting my set up on the bench. It's getting better but still needs a bit of work. Now I need some lunch.

Snowdaddy

2011 Nova Scotia Provincials

The meet didn't go quite the way I was planning a few weeks ago. Turns out I didn't get much help setting up. I did get some help and it was greatly appreciated. You know who you are, THANKS!!! I did however spot and plateload at the meet. You can well imagine spending 4 hours on Friday after work moving the equipment into the venue, spending Saturday spotting and plateloading, tearing everything down and packing it up again, finally spending a few hours today putting my SANCTUM back together again. I am wrecked!!! On a more positive note, the meet went extremely well and everyone was pleased with the trophies (swords) and hardcore meet toques.
I would like to send out a special thanks to Supplement King in New Minas for donating gift bags to all the competitors and volunteers.

PS, Since my back is trashed tomorrow is bench.

Snowdaddy