Bench Press

Got into the gym a bit earlier than recently. Great bench work tonight. In fact I may have over done it a bit. I felt a small tear in my left pec in the middle of the Power Phase. I managed to keep going, it didn't get any worse. Get er done!

Warm Up
Stationary Bike - 5 minutes
Bench Press - 135lbs/12 reps, 225lbs/8 reps.

Power Phase
Bench Press - 4 sets/1 rep/305lbs, 4 sets/1 rep/315lbs.
*3 minutes rest*

Pump Phase
Bench Press - 6 sets/4 reps/255lbs.
*3 minutes rest*

Upper Back Work
Bent Over Barbell Rows - 4 sets/6 reps/225lbs.

A great work out! Tomorrow I'll be taking off and get some much needed work done.

Snowdaddy

Squats

Seems I'm doing only squats lately. This week will be much better than last for training. I'm on duty thus I only go into work at night if required. Most nights I'm not required.
I was watching a Youtube video (One Warrior Nation)the other day which got me thinking about my training intensity. Lately I've been following my routine to the letter but not with any intensity. Tonight I turned off the DVD I would usually watch and turned up the tunes. I went for near max numbers and added a box to my pump phase to work on  dynamic explosiveness. Here's how things went.

Warm Up
Squats - bar/10 reps.
Stretching.
Squats - 135lbs/6 reps, 225lbs/4 reps, 315lbs/3 reps.

Power Phase
Squats - 405lbs/1 rep, 425lbs/1 rep (not quite deep enough), 425lbs/1 rep (3 white lights).
*As much rest between sets as required*

Pump Phase
Squats - 6 sets/4 reps/315lbs to a 14 inch box exactly parallel.
*about 2 minutes rest after each set, not timed*

Cool Down
Walk around the block ~ 10 minutes.

I wore my belt for the Power Phase and the first set of the Pump Phase. I found by the time I was at my third set of box squats my intensity was coming along nicely. Fuck That! I was growling and snorting like a Fucking Beast!!! Some food for thought next training session.

Snowdaddy (GRRRR...)

Squats

Oh Wow! Did that HURT! I've been stupid busy this week which explains why I haven't worked out until now. Tonight I had a couple hours to hit the gym and it was nuts. I did however manage to grind through it and I feel much better for it.

Warm Up
Stationary Bike - 5 minutes.
Stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/3 reps.

Power Phase
Squats - 5 sets/1 rep/375lbs.
*3 minutes rest after each set*

Pump Phase
Squats - 6 sets/4 reps/285lbs.
*3 minutes rest after each set*

Cool Down
Stationary Bike - 5 minutes.

I did use my belt for about half of the sets. Right now my knees are numb and my legs are tingling. It's 2200hrsL so it's time for some protein them off to bed.

Snowdaddy

Deadlifts

I wasn't planing on working out today. I feel good so it's time to pull.

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

Power Phase
Deadlifts - 4 sets/1 rep/405lbs, 3 sets/1 rep/455lbs, 1 set/3 reps/455lbs.
*3 minutes rest after each set*

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

Strong work out. All the pulls were with out a belt. Considering I haven't pulled in a while I'm pleased.

Snowdaddy

Bench Press

Bench felt great today. I was a bit slow to get started but the strength was there.

Warm Up
Stationary Bike - 10 minutes.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 275lbs/3 reps.

Power Phase
Bench Press - 6 sets/1 rep/305lbs, 315lbs/1 rep, 330lbs/1 rep.
*3 minutes rest after each set*

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

Support Work
Bent Over Rows - 4 sets/6 reps/225lbs.
*3 minutes rest after each set*

The bent over rows felt great after the bench work. Nothing else to say...

Snowdaddy

Squats

On Monday I seen the Dr as I stated earlier. She prescribed 2 days off work (which I needed) and 14 days light duties. During the whole time I am supposed to be taking anti-inflammatory and muscle relaxants. Talk about over kill. I've taken the meds for 1.5 days and I feel great. Time to SQUAT!!!

Warm Up
Squats - bar/12 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
Stretching after each set.

Power Phase
Squats - 8 sets/1 rep/365lbs.
*3 minutes rest after each set*

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

My back felt fine. I have to remember to stay tight and make the movement dynamic. Not all power phase reps were this way but the sets that were felt light. Since this week I did 8 singles next week I'll go up to 375lbs Power Phase.

Snowdaddy

Picture of Me

Here's a picture of me while on holidays this summer. North Rustico beach PEI.

Cardio

Last week I really messed up my back. In the past I've had problems with my lumbar region which was a result of being silly. After Bench Press last week I did some broom handle twists to stretch out my core. I guess I over rotated an tweaked the thoracic part of my back. Over the week end I tried ibuprofen, heat and massage to help relieve the knot. Nothing helped. On Monday I went to the Dr and got some flexeril. Today I feel 95% so I decided to hit the gym for some cardio.

Warm Up
Light Stretching.

Cardio
Stationary Bike - 10, 5, 5, 5 minutes.

Core Work
Ab Sling Knee Ups - 3 sets/20 reps.

Cool Down
Stretching.

I did the knee ups between the bike sets. Right now my back doesn't hurt at all. Tomorrow I'm back to work. I'll do more cardio to be on the safe side.

Snowdaddy

Bench Press

Too busy at work today to bench. I still managed to get in a solid work out before bed.

Warm Up
Push Ups - 2 sets/12 reps.
Stretching
Bench Press - 135lbs/12 reps, 245lbs/8 reps.

Power Phase
Bench Press - 7 sets/1 rep/245lbs + 110lbs chain.
*3 minutes rest after each set*

Pump Phase
Bench Press - 2 sets/4 reps/245lbs, 4 sets/3 reps/245lbs
*3 minutes rest after each set*

Extras
Elastic Side Laterals - 4 sets/12 reps per side.
OH Plate Ext - 2 sets/12 reps/45lbs.
Plate Curls - 2 sets/12 reps/45lbs.

I was having a bit of trouble setting up on the bench tonight. I'll keep an eye on it for next bench workout. Enjoying a protein drink then off to bed.

Snowdaddy

Back From Holidays

Last week I enjoyed some much needed leave with my family. Had a great time camping in PEI. The rest did me good as per my squats tonight.

Warm Up
Stationary Bike - 5 minutes.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
Stretching

Power Phase
Squats - 7 sets/1 rep/365lbs.
*3 minutes rest after each set*

Pump Phase
Squats - 2 sets/4 reps/285lbs, 4 sets/3 reps/285lbs.
*3 minutes rest after each set*

Cool Down
Stationary Bike - 6 minutes.

It's now 2215hrs and I have to start thinking about bedtime. A great work out. Hopefully a slow day at work tomorrow so I can bench.

Snowdaddy

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