Shoulders

Shame on me... It's been a while since doing shoulder presses. My last shoulder day I said, "I feel that doing the seated presses is really helping my bench press. That said, I better keep doing them". Maybe that's the reason my bench press has been lacking lately.

Warm Up
Stretching.
Seated Shoulder Press - bar/12 reps, 95lbs/12 reps, 135lbs/12 reps.

Power Phase
Seated Shoulder Press - 3 sets/1 rep/225lbs, 5 sets/1 rep/255lbs.
*3 minutes rest after each set*

Pump Phase
Seated Shoulder Press - 3 sets/7 reps/175lbs, 2 sets/6 reps/175lbs, 1 set/8 reps/175lbs.
*3 minutes rest after each set*

Extra Stuff
Dumbbell Side Laterals (rear delts) - 4 sets/12 reps/20lbs.
That was my strongest shoulder work out to date. Shoulders are really pumped right now. I thought my hand would bother my training today but it didn't. Everything seems to be back to abnormal.

Snowdaddy

Core Work

I guess I strained my right hand during Bench Press on Tuesday. I noticed pain in my hand while attempting to twist off the top of the milk jug. Today it isn't any better. Although today was Deadlifts I decided not to take any chances and opted for core work instead.

Core Work
*super set the following*
Stability Ball Sit Ups - 5 sets/25 reps.
Ab Sling Knee Ups - 4 sets/15 reps.

Stretching.
Foam Rolling.

I watched Nacho Libre while working out. Really relaxing work out hitting a much needed area. If my hand is the same tomorrow I won't be doing shoulder presses. I think I may go for a walk instead.

Snowdaddy

Bench Press

I have no idea where my awesome bench press went to. Today was a bit better but still not the same pressing power that I had a few weeks ago. I did however punish myself with the weight I could handle.

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

Power Phase
Bench Press - 9 sets/1 rep/340lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press - 3 sets/7 reps/245lbs, 3 sets/6 reps/245lbs.
*3 minutes rest after each set*

Upper Back Work
Dumbbell Rows - 135lbs/6, 8, 8, 8, 8 reps.
*3 minutes rest after each set*

Over Head Plate Ext - 3 sets/12 reps/45lbs.

Right now I'm enjoying a huge pump and my post work out drink. I started late today so now I gotta get ready for work.

Snowdaddy

Squats

Back to some what normal training this week. It's the beginning of the week and it's time for some squats.

Warm Up
Stretching.
Foam Rolling.
Squats - 135lbs/10 reps, 225lbs/8 reps/315lbs/4 reps.

Power Phase
Squats (with belt only) - 6 sets/1 rep/425lbs.
*4 minutes rest after each set*

Pump Phase
Good Mornings - 6 sets/6 reps/225lbs.
*3 minutes rest after each set*

A really good work out. The power phase is doing what it's supposed to... get me used to the heavier weights. If I grind the weights it's always hard and slow coming up. If I drop into the hole then hit the switch it's quicker coming up. I know it only makes sense but when you've got near maximal weights on your back you don't always remember.

Snowdaddy

Squats... again

Went to the Powerhouse today to train the high school kids but they had tests and didn't attend. Oh well, lets train. My legs were stiff from Wednesday's squats so I decided to stretch our my legs again with a few squats.

Squats - 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 5 sets/4 reps/315lbs.

Standing Calf Machine - 4 sets/16 reps/175lbs.

Spend long rest periods talking with my buddy about almost every topic, but mostly lifting. I found a weak point. My calfs are pathetically weak. Something I need to work on.

Snowdaddy

Bench Press

I knew going to the well once too often would eventually lead to failure. Not really failure, that's a poor choice of words. More like not a success.

Warm Up
Foam Rolling.
Stretching.
Dynamic Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Bench Press - 365lbs miss, felt extremely heavy. 6 sets/3 reps/315lbs.
*5 minutes rest between sets*

Pump Phase
*super set the following*
Flat Bench Dumbbell Flys - 4 sets/10 reps/40, 45, 50, 55lbs.
Lying Dumbbell Triceps Ext - 4 sets/8 reps/40, 45, 50, 55lbs.
Band Lat Press Downs - 4 sets/12 reps/grey band.
*5 minutes rest between super sets*

First time doing doing bodybuilding type movements and higher reps. I was still able to keep the Hepburn spirit about the training with a Power and Pump Phase. Right now my pecs are really pumped. All Bench Press reps were paused top, chest, and at lock out. The flys were light but I kept the movement slow to stretch on the eccentric portion of the movement and dynamic on the contraction. Nice way to switch up training a bit.

Snowdaddy

Squats

I finally dragged my sorry ass out to the SANCTUM for some squats. I don't know where the motivation has gone. Last week I was ready to do battle. This week I'd rather sit on the couch and watch a movie. Let's see what tomorrow will bring eh?

Warm Up
Foam Rolling (on a medicine ball).
Stretching.
Squats - 135lbs/10 reps, 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps, 315lbs/2 reps.

Power Phase
Squats (with belt) - 5 sets/1 rep/425lbs.
*lots of rest*

Pump Phase
Good Mornings - 4 sets/6 reps/225lbs.
*again lots of rest between sets*

Core Work
Stability Ball Sit Ups - 20, 25, 30, 25 reps.

A solid work out even though I didn't have my usual rage (sort of). The Power Phase felt good and strong. 425lbs (192.5kg) will be an easy opener next meet. The Good Mornings felt great! I can really feel the tightness though my posterior chain. I think I'll add these for a little while. Bench tomorrow if all is well.

Snowdaddy

Motivation

Motivation, or should I say a lack of. I'm on duty this week and Sunday was difficult having to go into work three times. I managed to gain another three hours of sleep today and now I feel much better. Maybe tomorrow I'll be ready to lift.
I think I may play with some of my toys and mix up training a bit.

Snowdaddy

Deadlifts

Deadlifts didn't feel as easy as they did the other day when I pulled 555lbs. Today was still a really good work out and I'm better for it.

Warm Up
Foam Rolling.
Stretching.
Paused Squats - 135lbs/8 reps, 225lbs/6 reps.
Deadlifts - 405lbs/6 reps.

Power Phase
Deadlifts (no belt) - 7 sets/1 rep/485lbs.
*3 minutes rest after each set*

Pump Phase
Deadlifts (no belt) - 3 sets/3 reps/405lbs, 3 sets/4 reps/405lbs.
*3 minutes rest after each set*

Damn! I hate deadlifts! Every time they hurt. Not bad pain, good pain. I'm glad there was time this week to fit them in.

Snowdaddy

Bench Press

Like the squats yesterday I decided to push myself to see what I gained from the rest.

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

Power Phase
Bench Press - 2 sets/1 rep/365lbs, 1 set/1 rep/365lbs missed, 3 sets/1 rep/365lbs.
*4 minutes rest after each set*

Pump Phase
Bench Press - 5 sets/6 reps/245lbs, 1 set/7 reps/245lbs.
*2 minutes rest after each set*

Upper Back Work
One Arm Dumbbell Rows - 135lbs/6, 7, 8, 8 reps per arm.
*2 minutes rest after each set*

The Power Phase was definitely heavy today but it was my strongest bench workout to date. I missed my third set because I gave the weight "too much respect". My last set was the easiest of all the Power Phase sets because I worked my set up and moved the bar quickly. It's very easy to miss a lift even before lifting it off the rack.

Snowdaddy

The Rest Is OVER!!!

I took last week off work for several reasons so it seemed like a good time to let my body heal up. If today was any indication of what my numbers will be like after this break, YIKES!!!

Warm Up
Foam Rolling.
Extensive Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Squats (belt only) - 5 sets/1 rep/425lbs.
*4 minutes rest after each set*

Pump Phase
Squats (raw, no belt) - 6 sets/3 reps/315lbs.
*2 minutes rest after each set*

Tonnes on hip drive out of the hole on the Power Phase. In fact the weight didn't even feel heavy until it got to my sticking point. But then, it just slowed down a bit. A really good point to start from again after a well deserved break.

Snowdaddy

Deadlifts

Again I managed to get some time at work to hit the gym. I really like doing deadlifts at our gym at work. There is a large amount of open floor space which I find helps when pulling.

Warm Up
Paused Squats - 135lbs/6 reps, 205lbs/6 reps.
Stretching.
Deadlifts - 315lbs/6 reps.

Power Phase
Raw Deadlifts (no belt) - 3 sets/1 rep/485lbs, 2 sets/1 rep/555lbs (belt on second set), 1 set/1rep/485lbs.
*3 to 5 minutes rest after each set*

Pump Phase
Raw Deadlifts (no belt) - 6 sets/6 reps/315lbs.
*3 minutes rest after each set*

Strength is up in all lifts. 555lbs equals my best competition deadlift with a belt. 2 singles last night one with and one with out. All the deadlifts felt controlled and somewhat easy (being relative)

Snowdaddy

Bench Press

It keeps getting better. Another day of solid lifting.

Warm Up
Dynamic Push Ups - 2 sets/16 reps.
Foam Rolling.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press (wrist wraps) - 5 sets/1 rep/360lbs.
*3 to 5 minutes rest between sets*

Pump Phase
Bench Press - 6 sets/6 reps/245lbs.
*3 to 5 minutes rest between sets*

Upper Back Work
One Arm Dumbbell Rows - 3 sets/7 reps per side/135lbs, 1 set/8 reps per side/135lbs.

A really good sticking point on the first set of the Power Phase that I managed to cure by the 3rd set. Now I better get ready for work.

Snowdaddy

515lbs Squat

Here is the video of today's big squat.

515lbs Squat

Snowdaddy

Squats

Working nights this week so I'm into the SANCTUM in the mornings for some phenomenal work outs. Last week was kind of a drag. I was busy and didn't get a chance to deadlift or do shoulders. Today my squats didn't disappoint.

Warm Up
Foam Rolling.
Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Squats - 405lbs/1 rep (no belt, no wraps), 455lbs/1 rep (belt and wraps), 515lbs/1 rep (belt, wraps with knee sleeves), 3 sets/1 rep/415lbs (belt and knee sleeves, no wraps).
*didn't time rest between sets*

Pump Phase
Squats (raw) - 6 sets/5 reps/225lbs.
*2 to 3 minutes rest between sets*

I wore the knee sleeves to keep the wraps from coming undone. A trick I seem them do on the WSM. I don't think they added much if anything to the total lift. I'm really pleased with my strength gains thus far. I reviewed my blog last year this time I wasn't any where near the lbs I'm putting up now. Tomorrow is Bench Press. Let the fun begin.

Snowdaddy

Bench Press

Really felt thick and strong tonight. Muscles felt pumped even before starting the work out.

Warm Up
Dynamic Push Ups - 2 sets/12 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press - 7 sets/1 rep/355lbs, 1 set/1 rep/365lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press - 1 set/7 reps/285lbs, 5 sets/6 reps/285lbs.
*3 minutes rest after each set*

Upper Back Work
Bent Over Dumbbell Rows - 4 sets/7 reps per side/135lbs.
*3 minutes rest after each set*

What a grind em up work out. For the first time I almost hit failure on my Pump Phase. The last two reps of the last two sets took a lot of concentration but I gutted them out. Amazing work out! I made sure my last set of 355lbs was really paused but I'm afraid the 365lbs was for show, touch and go.

Snowdaddy

Squats

I wasn't going to lift tonight but once again I dragged my ass out to the SANCTUM and had one of my best squat work outs so far. I'm so glad I have a gym in my garage because I wouldn't have lifted otherwise.

Warm Up
Foam Rolling - Upper / Lower Back, Hamstrings, Quads, Calves.
Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/6 reps.

Power Phase
Squats - 5 sets/1 rep/415lbs, 1 set/1 rep/435lbs.
*3+ minutes rest after each set*

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

A really long drawn out work out. The Pump Phase reps were mostly grinded out. My side started to bother me after the first Pump Phase set so I belted up and continued. The first two sets of the Power Phase were with out a belt. Good stuff. As usual all my reps were below parallel and paused at the top. Competition grade. Another one in the books.

Snowdaddy

Shoulders

Finally able to hit shoulders this week. I feel that doing the seated presses is really helping my bench press. That said, I better keep doing them.

Warm Up
Seated Shoulder Press - bar/12 reps, 135lbs/12 reps.
Stretching.

Power Phase
Seated Shoulder Press - 7 sets/1 rep/245lbs.
*3 minutes rest after each set*

Pump Phase
Seated Shoulder Press - 6 sets/6 reps/175lbs.
*3 minutes rest after each set*

Core Work
Stability Ball Sit Ups - 50, 40, 20, 20 reps.

Between Power and Pump phase of the work out I went out into my yard to press the big log again. No problem! It's size and shape makes it a bit awkward bit I have no problem pressing it over head. I got my scale out and it weighs in at 143lbs. No too bad considering it doesn't have any handles.

Snowdaddy

Deadlifts

A little slow last night at work so I managed to get in a work out.

Warm Up
Paused Squats - 115lbs/6 reps, 165lbs/6 reps.
Stretching.
Deadlifts - 315lbs/8 reps.

Power Phase
Deadlifts (no belt) - 6 sets/1 rep/485lbs.
*3 minutes rest after each set*

Pump Phase
Deadlifts (no belt) - 3 sets/5 reps/315lbs, 2 sets/4 reps/315lbs, 1 set/6 reps/315lbs.
* 3 minutes rest after each set*

A good solid work out. My side is feeling better and I'm learning how to stay more "upright" when starting to pull. It's making the lift much easier. After deadlifts I wanted to do some foam rolling. With out a foam roller at work my only other option was to use a hard rubber medicine ball. Damn did it ever hurt but my back feels great now. I'll have to try it with mine in the SANCTUM.

Snowdaddy

Bench Press

Bench Press today seemed a bit harder than usual. But then again, it was heavier.

Warm Up
Dynamic Push Ups - 16, 12 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press - 7 sets/1 rep/355lbs.
*3 minutes rest between sets*

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

Upper Back Work
Bent Over Dumbbell Rows - 3 sets/6 reps per side/135lbs.

No straps, no wraps, no hand offs. Just me. My fore arms are really taking a beating and are quite sore right now. Tomorrow I'm off. Thursday Deadlifts.

Snowdaddy