Busy week and I wasn't able to post my training right away. This week training is back on course and I feel even more ready for Nationals. I am "dialing it in".
BENCH PRESS
Warm Up
Shoulder Mobility and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Bench Press - 2 sets/1 rep/365lbs, 2 sets/1 rep/375lbs, 2 sets/1 rep/385lbs, 400lbs/miss, 385lbs/miss.
Pump Phase
Bench Press - 4 sets/4 reps/310lbs to 340lbs (385lbs with light bands).
Support Work
Dumbbell Hammer Curls - 3 sets/12 reps/30, 35, 40lbs.
OH Dumbbell Extensions - 3 sets/12 reps/30, 35, 40lbs.
I got a little greedy during the Power Phase. I should have just stayed with the plan. Oh well I had fun.
DEADLIFTS
Warm Up
Stationary Bike - 5 minutes.
Leg Swings and Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps.
Deadlifts (no belt) - 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.
Power Phase
Deadlifts (with belt) - 3 sets/1 rep/575lbs.
Pump Phase
Deadlifts (with belt) - 4 sets/4, 4, 4, 5 reps/405lbs
Since I was training at the base gym I finished my Deadlifts work out with 5 minutes on the Stationary Bike, walking on the indoor track, and sit ups. NO CHALK at the base gym meant I had to search for their newly purchased "Westside" bar with deep knurling. It still didn't keep the bar from slipping. I couldn't quite lock out the third Power Phase single. With chalk I would have had no problem. Now it's time to rest and get ready for Squats on Monday.
Snowdaddy
A Top 40 Weightlifting Blog
Saturday, March 08, 2014
Monday, March 03, 2014
Squats
The time off squats and the week end rest really did me some good. Squats today were almost back on track. I concentrated on pointing my toes more forward and controlling the weight on the way down. I was a bit cautious but the power was there.
Warm Up
Stationary Bike - 5 minutes.
Leg Swings and Extensive Stretching.
Foam Rolling Adductor.
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 405lbs/1 rep, 425lbs/1 rep, 2 sets/1 rep/455lbs.
Pump Phase
Squats (with belt and medium bands) - 6 sets/4, 4, 5, 4, 4, 4 reps/315lbs to 405lbs.
Support Work
Lying Leg Curls - 2 sets/12 reps/80lbs.
Seated Leg Extensions - 2 sets/16 reps/120lbs.
Not my strongest squat work out but it puts me in a good spot leading up to Nationals. The first single at 455lbs was very controlled. The second single was slow and a bit difficult. Next week will be better.
Snowdaddy
Warm Up
Stationary Bike - 5 minutes.
Leg Swings and Extensive Stretching.
Foam Rolling Adductor.
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 405lbs/1 rep, 425lbs/1 rep, 2 sets/1 rep/455lbs.
Pump Phase
Squats (with belt and medium bands) - 6 sets/4, 4, 5, 4, 4, 4 reps/315lbs to 405lbs.
Support Work
Lying Leg Curls - 2 sets/12 reps/80lbs.
Seated Leg Extensions - 2 sets/16 reps/120lbs.
Not my strongest squat work out but it puts me in a good spot leading up to Nationals. The first single at 455lbs was very controlled. The second single was slow and a bit difficult. Next week will be better.
Snowdaddy
Friday, February 28, 2014
Deadlifts
Working midnights this week for the first time. My internal clock is extremely messed up. I feel like I've got a cold.
Warm Up
Leg Swings and Lots of Stretching.
Squats - 135lbs/8 reps, 135lbs/6 reps.
Deadlifts - 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.
Power Phase
Deadlifts (with belt) - 2 sets/1 rep/576lbs.
At this point my motivation is low and my face is burning. The energy drink I had before training is doing nothing. Time to call it quits, reset this week end, and destroy this next week.
Snowdaddy
Warm Up
Leg Swings and Lots of Stretching.
Squats - 135lbs/8 reps, 135lbs/6 reps.
Deadlifts - 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.
Power Phase
Deadlifts (with belt) - 2 sets/1 rep/576lbs.
At this point my motivation is low and my face is burning. The energy drink I had before training is doing nothing. Time to call it quits, reset this week end, and destroy this next week.
Snowdaddy
Wednesday, February 26, 2014
Bench Press
Although this week off has been agony it obviously did me some good.
Warm Up
Stretching and Shoulder Mobility.
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Bench Press - 365lbs/1 rep, 3 sets/1 rep/375lbs, 3 sets/1 rep/385lbs.
Pump Phase
Bench Press (with light bands) - 6 sets/4 reps/325lbs to 355lbs.
Support Work
Bent Over Barbell Rows - 3 sets/12 reps/135lbs, 185lbs, 205lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/32.5lbs, 37.5lbs, 42.5lbs.
OH Dumbbell Extensions - 3 sets/12 reps/32.5lbs, 37.5lbs, 42.5lbs.
Cable Press Downs - 3 sets/12 reps/25kg.
The 385lbs during the Power Phase were no where near legal but they did fit the purpose of stretching my limits. The 375lbs were spot on. I was surprised at my power during the Pump Phase. I seem to be enjoying new bests for every new work out. Deadlifts at the end of the week then Squats at the beginning of next week. Fun stuff.
Snowdaddy
Warm Up
Stretching and Shoulder Mobility.
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Bench Press - 365lbs/1 rep, 3 sets/1 rep/375lbs, 3 sets/1 rep/385lbs.
Pump Phase
Bench Press (with light bands) - 6 sets/4 reps/325lbs to 355lbs.
Support Work
Bent Over Barbell Rows - 3 sets/12 reps/135lbs, 185lbs, 205lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/32.5lbs, 37.5lbs, 42.5lbs.
OH Dumbbell Extensions - 3 sets/12 reps/32.5lbs, 37.5lbs, 42.5lbs.
Cable Press Downs - 3 sets/12 reps/25kg.
The 385lbs during the Power Phase were no where near legal but they did fit the purpose of stretching my limits. The 375lbs were spot on. I was surprised at my power during the Pump Phase. I seem to be enjoying new bests for every new work out. Deadlifts at the end of the week then Squats at the beginning of next week. Fun stuff.
Snowdaddy
Thursday, February 20, 2014
Bench Press
With my adductor on the mend I have to take a bit of a break. I can however tear it up on the bench.
Warm Up
Light Stretching and Shoulder Rotations.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps.
Power Phase
Bench Press - 3 sets/1 rep/365lbs, 3 sets/1 rep/375lbs, 1 set/1 rep/380lbs (VIDEO)
Pump Phase
Bench Press (with light bands) - 6 sets/6, 4, 4, 4, 4, 4 reps/305lbs to 335lbs.
Support Work
Dumbbell Hammer Curls - 3 sets/12 rep/20, 30, 40lbs.
Dumbbell OH Extensions - 3 sets/12 reps/20, 30, 40lbs.
Bent Over Barbell Rows - 3 sets/16, 12, 12 reps/135, 205, 205lbs.
I am pleased with last nights work out. Not my strongest but close. I was concentrating on the pause on my chest. At this point 165kg will be my opener for Bench Press at Nationals.
Snowdaddy
Warm Up
Light Stretching and Shoulder Rotations.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps.
Power Phase
Bench Press - 3 sets/1 rep/365lbs, 3 sets/1 rep/375lbs, 1 set/1 rep/380lbs (VIDEO)
Pump Phase
Bench Press (with light bands) - 6 sets/6, 4, 4, 4, 4, 4 reps/305lbs to 335lbs.
Support Work
Dumbbell Hammer Curls - 3 sets/12 rep/20, 30, 40lbs.
Dumbbell OH Extensions - 3 sets/12 reps/20, 30, 40lbs.
Bent Over Barbell Rows - 3 sets/16, 12, 12 reps/135, 205, 205lbs.
I am pleased with last nights work out. Not my strongest but close. I was concentrating on the pause on my chest. At this point 165kg will be my opener for Bench Press at Nationals.
Snowdaddy
Monday, February 17, 2014
Squat Frustration
I made sure I took my time today warming up. With the heavier weights there is a greater chance of injury. That said, I did it again. My left adductor on the inside of my left thigh tweaked again driving out of the hole on the first Power Phase single. SHIT!!!
Warm Up
Lots of Leg Swings and Lots of Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 405lbs/1 rep.
Power Phase
Squats (with belt) - 1 set/1 rep/449lbs MISS.
At this point its time to rest and roll. However, I finished things up with some leg curls and leg extensions.
Support Work
Lying Leg Curls - 3 sets/12, 16, 16 reps/80lbs.
Seated Leg Extensions - 3 sets/16 reps/ 120, 140, 160lbs.
This really sucks!!!
Snowdaddy
Warm Up
Lots of Leg Swings and Lots of Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 405lbs/1 rep.
Power Phase
Squats (with belt) - 1 set/1 rep/449lbs MISS.
At this point its time to rest and roll. However, I finished things up with some leg curls and leg extensions.
Support Work
Lying Leg Curls - 3 sets/12, 16, 16 reps/80lbs.
Seated Leg Extensions - 3 sets/16 reps/ 120, 140, 160lbs.
This really sucks!!!
Snowdaddy
Saturday, February 15, 2014
Deadlifts and Bench Press Redemption
After problems on the bench on Wednesday I was eager for Deadlifts.
Warm Up
Leg Swings and lots of Stretching.
Squats to open hips (just bar).
Deadlifts - 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.
Power Phase
Deadlifts (with belt) - 1 set/1 rep/565lbs, 1 set/1 rep/585lbs!!!, 3 sets/1 rep/565lbs.
Pump Phase
Deadlifts (with belt) - 2 sets/4 reps/425lbs, 2 sets/5 reps/425lbs.
Easily the strongest Deadlift work out I have ever had. I have pulled 585lbs in training before but that was it. I certainly didn't pull 4 other sets at 565lbs. 600lbs+ is mine at Nationals.
Tonight I was bored so I decided to make up for Wednesday's Bench training. Not my strongest but still made me work.
Warm Up
No Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/365lbs.
Pump Phase
Bench Press (with wrist wraps) - 6 sets/7, 4, 4, 5, 4, 4 reps/300lbs to 320lbs.
Support Work
Dumbbell Hammer Curls - 3 sets/12 reps/32.5lbs.
OH Dumbbell Extensions - 3 sets/12 reps/32.5lbs.
A good solid Bench Press work out. I'm sure I will be good for at least 165kg on my second attempt on the bench. Speaking of attempts at Nationals the following is a preliminary idea of attempts.
Squats 210/220/227.5kg
Bench Press 160/165/170kg
Deadlift 257.5/265/272.5kg
5 more weeks of training will determine.
Snowdaddy
Warm Up
Leg Swings and lots of Stretching.
Squats to open hips (just bar).
Deadlifts - 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.
Power Phase
Deadlifts (with belt) - 1 set/1 rep/565lbs, 1 set/1 rep/585lbs!!!, 3 sets/1 rep/565lbs.
Pump Phase
Deadlifts (with belt) - 2 sets/4 reps/425lbs, 2 sets/5 reps/425lbs.
Easily the strongest Deadlift work out I have ever had. I have pulled 585lbs in training before but that was it. I certainly didn't pull 4 other sets at 565lbs. 600lbs+ is mine at Nationals.
Tonight I was bored so I decided to make up for Wednesday's Bench training. Not my strongest but still made me work.
Warm Up
No Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.
Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/365lbs.
Pump Phase
Bench Press (with wrist wraps) - 6 sets/7, 4, 4, 5, 4, 4 reps/300lbs to 320lbs.
Support Work
Dumbbell Hammer Curls - 3 sets/12 reps/32.5lbs.
OH Dumbbell Extensions - 3 sets/12 reps/32.5lbs.
A good solid Bench Press work out. I'm sure I will be good for at least 165kg on my second attempt on the bench. Speaking of attempts at Nationals the following is a preliminary idea of attempts.
Squats 210/220/227.5kg
Bench Press 160/165/170kg
Deadlift 257.5/265/272.5kg
5 more weeks of training will determine.
Snowdaddy
Wednesday, February 12, 2014
Bench Press (DAMN!!!)
Trained in the garage tonight. I was very motivated after such a good Squat work out on Monday. Tonight just didn't go.
Warm Up
Leg Swing and Stretching.
Shoulder Mobility.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/8 rep, 315lbs/4 reps, 335lbs/2 reps.
Power Phase
Bench Press - 370lbs/1 rep, 370lbs/miss, 370lbs/1 rep (barely), 370lbs/miss, 365lbs/miss.
At this point I am very frustrated and wondering, "What happened to my power?" Tonight I will cut my losses and try again next week. Hopefully Deadlifts will be more kind on Friday.
Snowdaddy
Warm Up
Leg Swing and Stretching.
Shoulder Mobility.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/8 rep, 315lbs/4 reps, 335lbs/2 reps.
Power Phase
Bench Press - 370lbs/1 rep, 370lbs/miss, 370lbs/1 rep (barely), 370lbs/miss, 365lbs/miss.
At this point I am very frustrated and wondering, "What happened to my power?" Tonight I will cut my losses and try again next week. Hopefully Deadlifts will be more kind on Friday.
Snowdaddy
Monday, February 10, 2014
Squats
I was able to squat at work today. Damn I love being a professional athlete.
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 5 sets/1 rep/445lbs, 1 set/1 rep/465lbs (with knee sleeves).
Pump Phase
Squats (with belt and medium bands) - 6 sets/7, 6, 6, 6, 5, 6 reps/(465) 320lbs to 405lbs.
I was short on time at the end of the work out and had commitments. That said, the Leg Curls and Leg Extensions didn't get done. I am very pleased with my strength gains. I will be better prepared for than Nationals than any other competition I have entered.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 5 sets/1 rep/445lbs, 1 set/1 rep/465lbs (with knee sleeves).
Pump Phase
Squats (with belt and medium bands) - 6 sets/7, 6, 6, 6, 5, 6 reps/(465) 320lbs to 405lbs.
I was short on time at the end of the work out and had commitments. That said, the Leg Curls and Leg Extensions didn't get done. I am very pleased with my strength gains. I will be better prepared for than Nationals than any other competition I have entered.
Snowdaddy
Friday, February 07, 2014
Deadlifts
I was going to repeat my training I did last week with 555lbs for 5 singles on the Power Phase, BUT, that's no fun.
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps.
Deadlifts - 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.
Power Phase
Deadlifts (with belt) - 5 sets/1 rep/565lbs. VIDEO
Pump Phase
Deadlifts (with belt) - 5 sets/4, 5, 4, 4, 4 reps/405lbs.
*short rest between sets*
Brutal work out!!! The last Power Phase single was very slow coming up. During the Pump Phase I was really pumped up and eager to get it done. Rests were very short. I would guess less than two minutes.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps.
Deadlifts - 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.
Power Phase
Deadlifts (with belt) - 5 sets/1 rep/565lbs. VIDEO
Pump Phase
Deadlifts (with belt) - 5 sets/4, 5, 4, 4, 4 reps/405lbs.
*short rest between sets*
Brutal work out!!! The last Power Phase single was very slow coming up. During the Pump Phase I was really pumped up and eager to get it done. Rests were very short. I would guess less than two minutes.
Snowdaddy
Thursday, February 06, 2014
Bench Press
Feeling bigger, stronger, thicker all the time. Bench Press yesterday was great.
Warm Up
Legs Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps, 335lbs/2 reps.
Power Phase
Bench Press (with wrist wraps) - 5 sets/1 rep/370lbs.
Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/6, 6, 5, 5, 4, 4 reps/295-325lbs.
Support Work
Bent Over Barbell Rows - 3 sets/12 reps/185lbs.
Dumbbell Hammer Curls - 2 sets/12 reps/40lbs.
Dumbbell OH Extensions - 2 sets/12 reps/40lbs.
With Nationals 8 weeks away I have lots of time to make more improvement. I am pleased with my bench numbers but I need to work on the pause at my chest. I am pausing but I'm concerned not long enough for National standards. Keep to the program and all will be good.
Snowdaddy
Warm Up
Legs Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps, 335lbs/2 reps.
Power Phase
Bench Press (with wrist wraps) - 5 sets/1 rep/370lbs.
Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/6, 6, 5, 5, 4, 4 reps/295-325lbs.
Support Work
Bent Over Barbell Rows - 3 sets/12 reps/185lbs.
Dumbbell Hammer Curls - 2 sets/12 reps/40lbs.
Dumbbell OH Extensions - 2 sets/12 reps/40lbs.
With Nationals 8 weeks away I have lots of time to make more improvement. I am pleased with my bench numbers but I need to work on the pause at my chest. I am pausing but I'm concerned not long enough for National standards. Keep to the program and all will be good.
Snowdaddy
Monday, February 03, 2014
Squats
Still getting stronger. The work outs are getting tougher. Getting closer to my max lifts. I need to push the limits. I kept saying over and over in my head, "The Pump Phase builds Champions".
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 4 sets/1 rep/435lbs, 1 set/1 rep/455lbs (with knee sleeves).
Pump Phase
Squats (with belt and medium bands) - 6 sets/7, 6, 6, 6, 5, 5 reps/405lbs (315-405lbs).
Support Work
Lying Leg Curls - 3 sets/12 reps/80, 85, 90lbs.
Leg Extensions - 3 sets/20 reps/90lbs.
I really took my time and enjoyed the pain. Eating now, then off to work.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 4 sets/1 rep/435lbs, 1 set/1 rep/455lbs (with knee sleeves).
Pump Phase
Squats (with belt and medium bands) - 6 sets/7, 6, 6, 6, 5, 5 reps/405lbs (315-405lbs).
Support Work
Lying Leg Curls - 3 sets/12 reps/80, 85, 90lbs.
Leg Extensions - 3 sets/20 reps/90lbs.
I really took my time and enjoyed the pain. Eating now, then off to work.
Snowdaddy
Thursday, January 30, 2014
Deadlifts
I stayed after work today for some fun and games. DEADLIFTS!!!
Warm Up
Leg Swings and Stretching.
Squats - bar/8 reps, 135lbs/8 reps.
Deadlifts - 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.
Power Phase
Deadlifts (with belt) - 5 sets/1 rep/555lbs.
Pump Phase
Deadlifts (with belt) - 4 sets/4 reps/405lbs.
Fun and games indeed. A really good day of Deadlifts. My back and posterior chain are enjoying the pump. Now it's time to eat and rest. A good day indeed.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - bar/8 reps, 135lbs/8 reps.
Deadlifts - 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.
Power Phase
Deadlifts (with belt) - 5 sets/1 rep/555lbs.
Pump Phase
Deadlifts (with belt) - 4 sets/4 reps/405lbs.
Fun and games indeed. A really good day of Deadlifts. My back and posterior chain are enjoying the pump. Now it's time to eat and rest. A good day indeed.
Snowdaddy
Tuesday, January 28, 2014
Bench Press
Today I got out of work a little early to do some Bench Press. I didn't have 2.5lbs plates so I had to go a bit heavier than planned.
Warm Up
Leg Swings, Stretching, and Shoulder Mobility.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/5 reps.
Power Phase
Bench Press (with wrist wraps) - 2 sets/1 rep/365lbs, 3 sets/1 rep/375lbs.
*not timed but aprox 5 minutes rest between sets*
Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/5, 4, 5, 4, 4, 4 reps/300lbs to 330lbs.
*not timed but aprox 2 minutes rest between sets*
Support Work
Bent Over Barbell Rows - 135lbs/12 reps, 3 sets/12 reps/185lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/40lbs.
Dumbbell OH Triceps Ext - 3 sets/12 reps/40lbs.
I really liked the Barbell Rows instead of the standard Dumbbell Rows. I will be using the barbell from now on. Strength still is getting better. Along with that I feel thicker and fuller. A great feeling.
Snowdaddy
Warm Up
Leg Swings, Stretching, and Shoulder Mobility.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/5 reps.
Power Phase
Bench Press (with wrist wraps) - 2 sets/1 rep/365lbs, 3 sets/1 rep/375lbs.
*not timed but aprox 5 minutes rest between sets*
Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/5, 4, 5, 4, 4, 4 reps/300lbs to 330lbs.
*not timed but aprox 2 minutes rest between sets*
Support Work
Bent Over Barbell Rows - 135lbs/12 reps, 3 sets/12 reps/185lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/40lbs.
Dumbbell OH Triceps Ext - 3 sets/12 reps/40lbs.
I really liked the Barbell Rows instead of the standard Dumbbell Rows. I will be using the barbell from now on. Strength still is getting better. Along with that I feel thicker and fuller. A great feeling.
Snowdaddy
Sunday, January 26, 2014
Squats
Training with a buddy at the 14 Wing Powerhouse this afternoon. Very controlled today. Nothing crazy and much easier than last week.
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 3 sets/1 rep/438lbs, 1 set/1 rep/455lbs (knee wraps).
Pump Phase
Squats (with belt and medium bands) - 6 sets/6, 5, 5, 6, 5, 6 reps/315lbs to 405lbs.
The Power Phase was much easier and I had no problem standing up with the weight. I wanted to throw on some knee wraps for fun. 455lbs was no problem and felt like an easy double. The Pump Phase felt easy too. all sets could have been for six reps. I used the bands differently than at home so the support was different. A little lighter at the bottom but no support at all during the top 1/4 of the squat. A really good work out.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 3 sets/1 rep/438lbs, 1 set/1 rep/455lbs (knee wraps).
Pump Phase
Squats (with belt and medium bands) - 6 sets/6, 5, 5, 6, 5, 6 reps/315lbs to 405lbs.
The Power Phase was much easier and I had no problem standing up with the weight. I wanted to throw on some knee wraps for fun. 455lbs was no problem and felt like an easy double. The Pump Phase felt easy too. all sets could have been for six reps. I used the bands differently than at home so the support was different. A little lighter at the bottom but no support at all during the top 1/4 of the squat. A really good work out.
Snowdaddy
Thursday, January 23, 2014
Deadlifts
Snowy morning... Fire in the stove... DEADLIFTS!!!
Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 95lbs/6 reps, 135lbs/6 reps.
Deadlifts - 275lbs/6 reps, 365lbs/6 reps, 455lbs/3 reps (with belt).
Power Phase
Deadlifts (with belt) - 4 sets/1 rep/550lbs.
Commitments today kept the work out short and sweet. 550lbs went up very easy on the first set but of course got more difficult with each additional set. Still, the last set was controlled and didn't cause much issue. Strength is coming back and I will for sure surpass my best from the 2012 Easterns when I step on stage at Nationals this year.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 95lbs/6 reps, 135lbs/6 reps.
Deadlifts - 275lbs/6 reps, 365lbs/6 reps, 455lbs/3 reps (with belt).
Power Phase
Deadlifts (with belt) - 4 sets/1 rep/550lbs.
Commitments today kept the work out short and sweet. 550lbs went up very easy on the first set but of course got more difficult with each additional set. Still, the last set was controlled and didn't cause much issue. Strength is coming back and I will for sure surpass my best from the 2012 Easterns when I step on stage at Nationals this year.
Snowdaddy
Tuesday, January 21, 2014
Bench Press
Still getting stronger but the work outs are getting tougher.
Warm Up
Leg Swings and lots of Stretching.
Shoulder mobility.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/5 reps.
Power Phase
Bench Press (with wrist wraps) - 7 sets/1 rep/365lbs (last set was 370lbs)
*5 minutes rest after each set*
Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/5, 5, 5, 4, 4, 4 reps/305lbs to 320lbs.
*ample rest but less than 5 minutes*
Support Work
Dumbbell Rows - 3 sets/8, 10, 10 reps/145lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/42.5lbs.
Dumbbell OH Extensions - 3 sets/12 reps/42.5lbs.
A really tough work out. The Pump Phase was difficult. Time to eat and time for some rest.
Snowdaddy
Warm Up
Leg Swings and lots of Stretching.
Shoulder mobility.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/5 reps.
Power Phase
Bench Press (with wrist wraps) - 7 sets/1 rep/365lbs (last set was 370lbs)
*5 minutes rest after each set*
Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/5, 5, 5, 4, 4, 4 reps/305lbs to 320lbs.
*ample rest but less than 5 minutes*
Support Work
Dumbbell Rows - 3 sets/8, 10, 10 reps/145lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/42.5lbs.
Dumbbell OH Extensions - 3 sets/12 reps/42.5lbs.
A really tough work out. The Pump Phase was difficult. Time to eat and time for some rest.
Snowdaddy
Sunday, January 19, 2014
Squats
Another grinder. The Pump Phase is really tough and so it should be. I had a bit of pop in the first two sets of Pump Phase but after that all reps were slow and controlled.
Warm Up
Leg Swings and Extensive Stretching (feeling sluggish today)
Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 3 sets/1 rep/435lbs.
*5 minutes rest after each set*
Pump Phase
Squats (with belt and medium bands) - 6 sets/6, 5, 5, 4, 4, 5 reps/425lbs minus medium bands (320 to 390lbs)
*Short rest after each set*
Support Work
Lying Leg Curls - 3 sets/14, 12, 12 reps/ 80, 90, 90lbs (+1 set/12 reps/70lbs)
Leg Extensions - 3 sets/20 reps/80, 90, 90lbs.
Tomorrow is Bench Press and I will be ready for action.
Snowdaddy
Warm Up
Leg Swings and Extensive Stretching (feeling sluggish today)
Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats (with belt) - 3 sets/1 rep/435lbs.
*5 minutes rest after each set*
Pump Phase
Squats (with belt and medium bands) - 6 sets/6, 5, 5, 4, 4, 5 reps/425lbs minus medium bands (320 to 390lbs)
*Short rest after each set*
Support Work
Lying Leg Curls - 3 sets/14, 12, 12 reps/ 80, 90, 90lbs (+1 set/12 reps/70lbs)
Leg Extensions - 3 sets/20 reps/80, 90, 90lbs.
Tomorrow is Bench Press and I will be ready for action.
Snowdaddy
Friday, January 17, 2014
Deadlifts
Again my schedule is busy and I had to combine training the students today with Deadlifts. I'm glad I did. Working out with the kids was fun and inspiring.
Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/8 reps.
Working Sets
Deadlifts - 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps, 550lbs/2 reps.
Not a whole lot of volume but I managed an amazing personal best with pulling 550lbs for a double. The first rep went up so quick and easy. The second wasn't much more difficult.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/8 reps.
Working Sets
Deadlifts - 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps, 550lbs/2 reps.
Not a whole lot of volume but I managed an amazing personal best with pulling 550lbs for a double. The first rep went up so quick and easy. The second wasn't much more difficult.
Snowdaddy
Wednesday, January 15, 2014
Bench Press
Really tired tonight. Almost felt like falling asleep during the Pump Phase of the work out. Still, I managed to man up and get it done.
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/6 reps, 225lbs/8 reps, 315lbs/4 reps.
Power Phase
Bench Press (with wrist wraps) - 6 sets/1 rep/365lbs.
*5 minutes rest after each set*
Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/5, 5, 5, 4, 4, 4 reps/300 to 320lbs
*2 minutes rest after each set*
Support Work
Dumbbell Hammer Curls - 4 sets/12 reps/37lbs.
Dumbbell OH Extensions - 4 sets/12 reps/37lbs.
Dumbbell Rows - 3 sets/8 reps/145lbs.
Cable Press Downs - 3 sets/12 reps/25kg.
Concentration Curls - 2 sets/8 reps/37lbs.
I didn't warm up as much as I should have today and now my legs are tight and sore. My right anterior shoulder has been causing me some pain. I considered resting the remainder of the week but the iron made me think other wise. I'm glad I worked out. My shoulder feels much better. I guess I'll see tomorrow. On another note... I have been off my diet now for quite some time and my weight is back up well over 300lbs. Time to get back on the horse and restart my diet.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/6 reps, 225lbs/8 reps, 315lbs/4 reps.
Power Phase
Bench Press (with wrist wraps) - 6 sets/1 rep/365lbs.
*5 minutes rest after each set*
Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/5, 5, 5, 4, 4, 4 reps/300 to 320lbs
*2 minutes rest after each set*
Support Work
Dumbbell Hammer Curls - 4 sets/12 reps/37lbs.
Dumbbell OH Extensions - 4 sets/12 reps/37lbs.
Dumbbell Rows - 3 sets/8 reps/145lbs.
Cable Press Downs - 3 sets/12 reps/25kg.
Concentration Curls - 2 sets/8 reps/37lbs.
I didn't warm up as much as I should have today and now my legs are tight and sore. My right anterior shoulder has been causing me some pain. I considered resting the remainder of the week but the iron made me think other wise. I'm glad I worked out. My shoulder feels much better. I guess I'll see tomorrow. On another note... I have been off my diet now for quite some time and my weight is back up well over 300lbs. Time to get back on the horse and restart my diet.
Snowdaddy
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