Squats

Just when I think I know it all I learn something else.

Warm Up
Stationary Bike - 5 minutes.
Leg Swings and Stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps.

Knee is now bothering me so time to try out foam rolling my IT band.

Squats - 225lbs/6 reps, 315lbs/4 reps. Much Better.

Power Phase
working on speed and form
Squats (with belt) - 365lbs/1 rep, 7 sets/1 rep/385lbs.

Pump Phase
Squats (no belt) - 2 sets/3 reps/315lbs.

Let me explain what I began this post with. I have noticed that bigger lifters squat with a wide grip. Lately I have had problems with leaning over my toes and "good morning" the end to the squat. With a wide grip on the bar it allowed me to sit back and keep my chest up by allowing the bar to sit slightly lower on my back. This in turn allowed me to drive more with my hips and glutes. Interestingly enough, the 6th and 7th sets were easier than the 2nd and 3rd. Now back to the drawing board.

Snowdaddy

Bench Press

Last week I missed posting my Bench Press work out. That said I will post both last week and today.

12 June 2014

Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps.

Power Phase
Bench Press - 3 sets/1, 2, 1 reps/335lbs, 3 sets/1, 2, 1 reps/345lbs.

Pump Phase and Support Work
Bench Press (with light bands) - 3 sets/5, 5, 6 reps/345lbs minus bands.
Dumbbell French Press - 3 sets/12 reps/35, 35, 40lbs.
Seated Hammer Curls - 3 sets/12 reps/35, 35, 40lbs.
Lat Pull Downs - 3 sets/8 reps/180lbs.

A solid work out.

Today's Work Out

Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps(NG), 225lbs/10 reps, 315lbs/6 reps.

Power Phase
Bench Press - 335lbs/2 reps, 3 sets/1 rep/345lbs.

Pump Phase and Support Work
Bench Press (with light bands) - 3 sets/7, 7, 6 reps/345lbs minus light bands.
Dumbbell French Press - 3 sets/12 reps/35, 40, 40lbs.
Seated Hammer Curls - 3 sets/12 reps/35, 40, 40lbs.

A bit stronger every week. This morning I worked out before coming to work. Getting up @ 0430hrs is tough on the body but with my schedule lately I have to get the work outs in when I can. Now if I can only keep my eyes open... YAWN!!!...

Snowdaddy

Deadlifts

Went to the 14 Wing Powerhouse to train the kids. As I am posted to Winnipeg shortly and this will be the last training day for the kids before exams Friday was the last day I will see them. I was a bit emotional especially for one of the Special Olympians, Phil Brown. At 47 years old, about 5'3" and 130lbs he is a force to be reckoned with. If I could bottle his intensity when he lifts I could put red bull out of business. Friday was another great Deadlift day.

Warm Up
Leg Swings and Stretching.
Pause Squats - 3 sets/6 reps/115lbs.

Working Sets
Deadlifts - 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps, 565lbs/1 rep.

Very solid pull and I'm grad to see the power is there even though my training is not consistent.

Snowdaddy

Squats

This post is a bit late. I did Squats on Monday before work. I am still having problems with knee pain. I have considered the symptoms and believe the problem to be an overly tight IT Band.



Here is a link to further explain things; http://www.speedandstrengthcoach.com/SolvingKneePain.html

I did some further stretching and although the knee pain was present at the beginning of the work out it gradually went away. That said, the thought of possible knee pain left my squats cautious and not as strong as I would have liked. It's tough to move big weights when you don't have confidence in your body.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats (with belt) - 3 sets/1 rep/405lbs, 2 sets/1 rep/415lbs.

Pump Phase
Squats (with medium bands) - 3 sets/4 reps/405lbs minus medium bands).
Sit Ups - 3 sets/15 reps.

The sit ups are the first core work I've done in a while. The knee pain could be caused by several factors; weak core, tight or weak glutes, tight or weak hamstrings, or tight IT band. I will do my best to identify and rectify my problems.

Snowdaddy

Bench Press

I had about an hour between Birthday parties attended by my kids. Time for some Bench Press.

Warm Up
Shoulder Rotations and Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press - 3 sets/1 rep/315lbs, 3 sets/1 rep/335lbs (last set for 2 reps).

Support Work
Dumbbell Curls - 2 sets/12 reps/35lbs.
Seated Machine Flies - 1 set/12 reps/205lbs.
Rope Triceps Extensions - 1 set/50lbs/12 reps.

Not much time but good enough to enjoy a decent pump.

Snowdaddy

Squats

Decided to try something different and went to the Base Gym tonight for some Squats.

Warm Up
Elliptical - 5 minutes.
Leg Swings and Stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/3 reps.

Power Phase
Squats - 5 sets/1 rep/405lbs.

Support Work
Squats - 315lbs/4 reps, 225lbs/6 reps.
Seated Leg Curls - 3 sets/12 reps/105lbs.
Seated Leg Extensions - 3 sets/12 reps/150lbs.

Cool Down
Walk on indoor track - 4 laps.

Not a very strong work out but at least I got under the bar tonight.

Snowdaddy

Understanding the Squat

Here is an extremely good article written by Dave Tate. I know I will review this article several times in the pursuit of a better squat.

 http://articles.elitefts.com/training-articles/sports-training/dave-tates-free-squat-manual/

Snowdaddy

Deadlifts

Training with the kids at the 14 Wing Powerhouse. Deadlifts were fun.

Leg Swings and Stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps, 365lbs with light bands/4 reps.
Deadlifts - 315lbs/6 reps, 405lbs/5 reps, 495lbs/2 reps.

Easy work out but good. I haven't done Deadlifts in a while so I really needed to pull. All sets and reps were done with out a belt. Another busy week ahead.

Snowdaddy

Bench Press

Work outs lately are my stress relief. I am very busy getting my house ready for sale and the stress is difficult to deal with. Thank goodness I have Powerlifting to relieve unwanted stress. Bench training tonight was good.

Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/5 reps.

Power Phase
Bench Press - 335lbs/3 reps, 3 sets/1 rep/357lbs.

Pump Phase
Bench Press (with light bands) - 3 sets/4, 4, 3 reps/357lbs minus light bands.

Support Work
Seated Machine Flies - 3 sets/12, 12, 8, 6 reps/205, 250, 250, 250lbs.
Cable Triceps Ext - nothing serious just enjoying the pump.

A fun work out to make me feel more like myself. Friday I will be training with the kids and will get in some Deadlifts.

Snowdaddy

Squats

This last Saturday was the 2014 Nova Scotia Powerlifting Championships. I didn't compete but I did spot and plate load. If you have never tried, it is one hell of a work out. I was still sore this morning. Warm ups today were slow and easy. All the squats felt light until...

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10, 225lbs/8 reps, 315lbs/4 reps, 405lbs/4 reps.

Power Phase
Squats - 425/miss...

In the hole I felt a tweak in my right leg. This time on the outer leg. Not an injury but I think just a tendon popping into place. It didn't hurt but it threw off my focus and I had to put the weight down.

Pump Phase / Support Work
*alternate the following*
Lying Leg Curls - 2 sets/12, 14 reps/90lbs.
Seated Leg Extensions - 2 sets/14, 16 reps/140, 160lbs.
Standing Calf Raises - 2 sets/12 reps/325lbs.

Feeling good!!!

Snowdaddy

Bench Press

Not a very strong work out. I was at the 14 Wing Powerhouse for about an hour and still managed to get a good pump.

Warm Up
Leg Swings and Stretching.
Bench Press - bar/12 reps, 135lbs/16 reps, 225lbs/12 reps, 315lbs/5 reps.

Power Phase
Bench Press - 365lbs/miss DAMN!!!, 365/1 rep touch and go, 5 sets/2, 2, 2, 2, 3 reps/315lbs.

Pump / Support Phase
Lat Pull Downs - 140lbs/12 reps, 180lbs/12 reps, 200lbs/10 reps.
Seated Machine Flys - 1 set/12 reps/205lbs.

Short and Sweet. A good pump then home to my lovely wife.

Snowdaddy

Squats

Over to the 14 Wing Powerhouse yesterday for some squats with a good friend of mine who is getting ready for the Nova Scotia Provincials. I will not be lifting at this competition but I will be either judging or spotting / plate loading. Current work outs are to maintain my current strength levels and to keep my sanity.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/3 reps.

Power Phase
Squats (with knee sleeves) - 425lbs/1 reps, 455lbs/1 rep, 2 sets/1 rep/425lbs.

Pump Phase
Lying Leg Curls - 2 sets/12 reps/90lbs.
Seated Leg Ext - 2 sets/12 reps/140lbs.
Standing Calf Raises - 2 sets/12 reps/300lbs.

This is only the second time I have squatted 405lbs for three reps. Feeling good. Busy week ahead I will fit Bench Press in sometime.

Snowdaddy

Bench Press

Although my life is extremely busy lately I had to go work out. For my own sanity.

Warm Up
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 rep, 315lbs/5 reps.

Power Phase
Bench Press - 4 sets/1 rep/365lbs.

Pump Phase / Support Work
Seated Machine Flys - 4 sets/12 reps/160, 205, 250, 250lbs.
Cable Extensions - 5 sets/12 reps/6, 7, 7, 7, 7 plates (35kg).
Dumbbell Curls - 4 sets/12 reps/35lbs.

The Power Phase felt good and I really enjoyed the pump during the Pump Phase. Another quality work out into the books. Eat and work.

Snowdaddy

Squats

I was gone to Winnipeg last week and only managed one work out while there. Today I was back into the Powerhouse for a great squat work out.

Warm Up
Stationary Bike - 5 minutes.
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps.

Working Sets
Squats - 405lbs/2 reps, 425lbs/2 reps, 455lbs/1 rep, 455lbs/1 rep.
*Super Set the Following*
Lying Leg Curls - 3 sets/12 reps/90lbs.
Seated Leg Ext - 3 sets/12 reps/140lbs.
Standing Calf Raises - 3 sets/12 reps/300lbs.

Cool Down
Stationary Bike - 5 minutes.

425lbs for a double is a PB for me. I would have went 405lbs for a triple but I got too far forward on my toes while driving up. A good solid squat work out.

Snowdaddy

Squats and Bench Press

Its been a very busy week and I have only had time to work out at the end of this week.

Squats
Stretching and Leg Swings
Squats - 135lbs/6 reps, 135/8 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/3 reps, 405lbs/1 rep, 425lbs/1 rep.
*Super Set the following*
Lying Leg Curls - 2 sets/12 reps/90, 105lbs.
Seated Leg Ext - 2 sets/12 reps/120lbs, 160lbs.
Standing Calf Ext - 2 sets/12 reps/275lbs.

Bench Press
Stretching and Leg Swings
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps, 5 sets/1 rep/359lbs.
*Super Set the following*
Bench Press with med bands - 2 sets/6 reps/359lbs minus med bands.
Seated Machine Flys - 2 sets/12 reps/160lbs, 205lbs.
Dumbbell Curls - 2 sets/12 reps/55lbs.
OH Dumbbell Ext - 2 sets/12 reps/35lbs.
Bent Over Dumbbell Rows - 2 sets/12 reps/95lbs.

Not too bad. This week I don't think I will be training as I will be in Winnipeg.

Snowdaddy.

Deadlifts

Great day of Deadlifts!!! Training with the kids from Center 24/7 inspires me. In the past I have Deadlifted 550lbs for a double. Today was also pretty special.

Stretching and Leg Swings
Paused Squats - 135lbs/8 reps.
Deadlifts - (no belt) 315lbs/6 reps, 405lbs/6 reps, 495lbs/4 reps, 585lbs/1 rep (with belt).
Back Extensions - 3 sets/12 reps.

495lbs for four reps is a personal best for me and 585lbs was the easiest single I have ever pulled at that weight. The bar and weights felt extremely light today.

Snowdaddy

Bench Press

I am starting the initial stages of a cold. I was going to work out tomorrow but I got it in today while I still feel some what good.

Warm Up
Leg Swings and Stretching.
Shoulder Rotations.
Bench Press - 135lbs/12 reps, 225lbs/12 reps, 315lbs/4 reps.

Working Sets
Bench Press - 6 sets/1 rep/355lbs.

At this point I wanted to do some inclined Bench Press but the bench I was using decided to slip out of a hole and I dropped. Good thing I didn't have a weighted bar in my hands. Needless to say I will never be using that bench ever again. That said there are other exercises I did.

Inclined Dumbbell Press - 3 sets/12 reps/60lbs.
Lying French Press - 3 sets/12 reps/60, 80, 100lbs.
Cambered Bar Curls - 3 sets/12, 12, 8 reps/60, 80, 100lbs.

By this time I am spent. I am starting to get dizzy and the massive pump I am feeling in my chest and arms is also effecting my focus. Time to go home and enjoy a cold.

Snowdaddy

Squats

More training and more support work.

Warm Up
Stationary Bike - 15 minutes.
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/10 reps, 315lbs/4 reps.

Working Sets
Squats - 6 sets/1 rep/405lbs.
Seated Leg Extensions - 3 sets/12 reps/140lbs.
Lying Leg Curls - 3 sets/8, 10, 10 reps/90lbs.
Standing Calf Extensions - 3 sets/12 rep/270lbs.

The training last night was short and sweet. I felt lazy and sluggish before it. After I feel much better.

Snowdady

Post Nationals Training

The first week of training after Nationals was light and easy. Squats of 405lbs, Bench Press of 335lbs, and Deadlifts of 455lbs. Nothing regimented. I have been tossing some ideas around and decided to do some body building style training. Still heavy singles with the big three but lots of support work. Yesterday I did Deadlifts and I really enjoyed it.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps.
Deadlifts - 135lbs/12 reps.

Working Sets
Deadlifts - 315lbs/6 reps, 405lbs/6 reps, 495lbs/3 reps, 565lbs/1 rep.
Back Extensions - 3 sets/12 reps/BW.
Lat Pull Downs - 3 sets/12 reps/160lbs.
Machine Shrugs - 3 sets/12 reps/160lbs.

My back felt great and still feels pretty good today. The support work really did the trick. Now to come up with Squat and Bench Press work outs.

Snowdaddy

2014 CPU Nationals

Training for the 2014 CPU Nationals really paid off. My best three lift performance to date. Personal Bests on all three lifts and total. To top it off I finally made the magic 272.5kg (600lbs) in the Deadlift.

Squat - 205/212.5/220kg
Bench Press - 160/165/(miss)167.5kg
Deadlift - 257.5/272.5kg/pass

Total 657.5kg

Here is a video of some of my lifts.

2014 CPU Nationals
2nd Squat
1st and 2nd Deadlift

Snowdaddy