Speed Bench Press

As part of my deload week yesterday was Bench Press.

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

Working Sets
Speed Bench Press - 15 sets/3 reps/225lbs.

Not much to say except it was a good work out. I learned a lot about my set up and technique.

Snowdaddy

Speed Squats Video

Here is the video of my fifteenth set.

225lbs x 3 reps Speed Squats

Snowdaddy

Deload Speed Squats

After 8 Power Phase singles its time to deload and work on some speed and technique.

Warm Ups
Legs Swings / Rotations and Stretching.
Squats - bar/6 reps, 135lbs/6 reps.

Working Sets
Speed Squats - 15 sets/3 reps/225lbs.

This many sets allow for me to really work on speed and technique. If I feel off on a rep I have two more to correct it in the set. If I'm completely off there are lots of sets to make corrections. I felt the last set was my best. Good speed and I hit everything I wanted to. Tomorrow Bench Press.

Snowdaddy

A Few Deadlifts

My head wasn't into training today but I have neglected Deadlifts for a while now. Time to pull.

Warm Up
Leg Swings and Stretching.

Working Sets
Deadlifts - 70kg/6 reps, 120kg/6 reps, 170kg/3 reps, 220kg/1 rep, 240kg/1 rep, 240kg/1 rep, 230kg/1 rep.

At this point the Strength Club was starting to get crowded and there was a line up for the platform. Since my head wasn't in it and I was running short on time I shut it down. 240kg felt easy. At this point with hardly any Deadlift training lately I think I would be good for 250kg but not much more.

Snowdaddy

Bench Press (Titan RAM)

Playing with my toys again tonight. Instead of bands or chains during the Pump Phase of training I pulled my Titan RAM out of my gym bag. More fun stuff.

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

Power Phase
Bench Press - 4 sets/1 rep/350lbs, 2 sets/2 reps/350lbs, 2 sets/1 rep/355lbs.

Pump Phase
Bench Press (with Titan RAM) - 5 sets/5, 4, 4, 4, 4 reps/355lbs, 405lbs/1 rep, 425lbs/miss.

I wanted to play at the end of the work out and I really thought I had 425lbs with the Titan RAM. It would have been a PR but, oh well, next time. One of the big problems with having a garage gym (the problems are very few) is mosquitos. I feel like I've lost a pint of blood tonight. Next time I'll keep the door closed.

Snowdaddy

Squats

... and I'm spent. Another grinder today. Squats are getting stronger and I am pushing myself slightly ahead of the scheduled program.

Warm Up
Leg Swings, Hip Rotations, Stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/3 reps.

Power Phase
Squats - 7 sets/1 rep/405lbs, 1 set/1 rep/415lbs.

Pump Phase
Squats (with medium bands) - 6 sets/4, 5, 4, 4, 3, 4 reps/325lbs to 415lbs.

I am enjoying a wonderful pump in my hips, quads, and hamstrings. Time to eat and fill the tanks. This last week was really busy and I didn't get a chance to Deadlift or Military Press. This week I will have more time and will get those included.

Snowdaddy

Bench Press... & Chains

Inspired tonight by watching a Youtube video on how to train with chains. I was lucky to find chain a few years back and fashioned five foot lengths totaling 65lbs per side. I really like training with them. They add a different / Hard Core dimension to the work out.

Warm Up
Leg Swings / Rotations and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.

Power Phase
Bench Press - 7 sets/1 rep/350lbs (last set for a touch and go double).

Pump Phase
Bench Press (with chains) - 7 sets/4, 5, 4, 4, 3, 3, 3 reps/225lbs + 130lbs Chain.

Extra Stuff
Medium Band Pull Downs - 3 sets/12 paused reps.
NG Press Downs - 3 sets/12 reps/25kg.

The Bench Press is getting stronger and I'm gaining more control. I will continue to train hard and push myself. 400lbs will be on the bar again soon.

Snowdaddy

Brutal Squats

What a grinder tonight. I was determined to finish squats tonight even if it killed me. Feels like it almost did.

Warm Up
Leg Swings and Stretching.
Buffalo Bar Squats - 130lbs/6 reps, 130lbs/6 reps, 230lbs/6 reps, 300lbs/4 reps, 370lbs/1 rep.

Power Phase
Buffalo Bar Squats - 7 sets/1 rep/410lbs.

Pump Phase
Buffalo Bar Squats (with medium bands) - 3 sets/4 reps/320 to 410lbs, 3 sets/3 reps/320 to 410lbs.

The Buffalo Bar was fun tonight. Motivation was lacking a bit so the different bar added just a touch of fun. What a brutal work out.

Snowdaddy

Shoulders ect...

I am on course all this week and at the close of lectures today we went to the gym. There was about an hour between leaving class till we had to be at the gym. Just enough time to do shoulders.

Warm Up
Shoulder Rotations and Light Stretching.
Standing Military Press - bar/12 reps, 95lbs 12 reps, 145lbs/8 reps.

Power Phase
Standing Military Press - 6 sets/1, 1, 1, 2, 3, 1 reps/185lbs.

Power Phase
Standing Military Press - 6 sets/4, 4, 3, 3, 4, 4 reps/135lbs.

At this point the staff came down and told everyone to meet upstairs on the gym floor. After some jogging and other various movements for a warm up we broke into groups for some circuit training. The exercises consisted of the following.

Heavy Rope Work - 3 sets/10 reps.
Sand Bag Drag - 120lbs/40m.
Slam Ball Floor - 20lbs/10 reps.
Slam Ball Squat Throw - 20lbs/10 reps.
Push Ups - 10 reps.
OH Band Squats - 10 reps/40m.

We jumped around all over the place for 12 minutes then had a short break and back at it for 7 minutes. I didn't do too bad for a big fat guy.

Snowdaddy

Walking

Cold evening, only 12 degC. My lovely wife and I still managed to get out for a stroll. A different route tonight made for some different scenery.

Walk - 4.67km, 57:53 minutes, 660 kcal.

Glad we got out. Tomorrow I will try to fit in some Deadlifts.

Snowdaddy

Bench Press and BBQ

It's Sunday afternoon and I am spending my afternoon on the bench, cutting the grass, and finally enjoying some BBQ and possible some red wine. Yummy.

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

Power Phase
Bench Press - 6 sets/1 rep/350lbs (5th set was for a double).

Pump Phase
Bench Press (with light bands) - 6 sets/5, 3, 3, 3, 3, 3 reps/350lbs minus light bands (305lbs to 325lbs).

At tis point I started the lawn mower, cut the grass, sparked up the BBQ, and put on the meat. Excuse me while I pour some wine and check my meat.

Snowdaddy

Squats and Walking

Tonight I worked out for a total of three hours. Damn, I am a machine. Or, at least that's what my wife called me.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/6 reps.
Hand Rolling Quads.
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/1 rep, 315lbs/1 rep.

Power Phase
Squats - 6 sets/1 rep/405lbs.
first set with out belt. Next five sets with belt. No knee sleeves.

Pump Phase
Squats (with medium bands) - 6 sets/4, 3, 3, 3, 3, 4 reps/405lbs (315lbs to 405lbs).

Walking
5.41km, 1:07:23, 762kcal.

I started the warm ups for squats at 1820hrs and walked back into the house after the walk at 2120hrs. I feel AWESOME!!! But, I'm sure I'll be sore tomorrow.

Snowdaddy

Shoulders

Second week of training Standing Military Press and they are already getting easier.

Warm Up
Leg Swings and Stretching.
Standing Military Press - bar/12 reps, 95lbs/12 reps, 135lbs/6 reps.

Power Phase
Standing Military Press - 6 sets/1 rep/185lbs. (no belt or wraps)

Pump Phase
Standing Military Press - 2 sets/4 reps/135lbs, 5 sets/3 reps/135lbs.

Core Work
Ab Sling Knee Ups - 12, 14, 14 reps.

Feeling good. Bring on the Squats this week end.

Snowdaddy

Driveway Deadlifts

Busy day today and I didn't have time to work out at the 17 Wing Strength Club. So I pulled a rubber mat out into the driveway for some deadlifts.

Warm Up
Stretching.
Deadlifts - 315lbs/6 reps, 405lbs/4 reps.

Power Phase
Deadlifts (with belt) - 4 sets/1 rep/525lbs.

Pump Phase
Deadlifts - 2 sets/3 reps/405lbs.

A bit short of what I planned. I wanted to do 5 singles in the Power Phase and 6 sets of three reps in the Pump Phase. I only did 4 singles because I'm weak. I only did 2 sets of three reps because the rain is coming. Better than nothing. All reps were very controlled.

Snowdaddy

Bench Press

Another solid work out today in the Hepburn style.

Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/6 reps.

Power Phase
Bench Press - 5 sets/1 rep/350lbs.

Pump Phase
Bench Press (with light bands) - 7 sets/3 reps/350lbs minus light bands (305 to 325lbs)

I really needed today's work out especially on my Birthday. Now bring on the cake!!!

Snowdaddy

Squats

I am eager to get back on the Hepburn training plan again with out deviating or compromise. Tomorrow is my Birthday so now is the time for SQUATS!!!

Warm Up
Leg Swings, Stretching, Hand Rolling Quads.
Squats - 135lbs/12 reps, 225lbs/10 reps, 315lbs/3 reps.

Power Phase
Squats (belt only) - 5 sets/1 rep/405lbs.

Pump Phase
Squats (belt and medium bands) - 6 sets/3 reps/405lbs minus med bands (315lbs to 405lbs).

Feeling good. I found a few things during squats today. With a narrow grip I am rolling the bar forward up my back. I tried a wider grip which allowed me to sit up more and kept the bar stable. This is great however the wider grip forces me to use more hamstrings and glutes as I sit back into the squat. I guess I just need to work at it and get stronger (duh). I also found how to use the bands with my new rack. The medium bands take up about 90lbs at the bottom and go slack about 2/3rds of the way back up. I like it. I'll see tomorrow how they work for Birthday Bench Press. Fun, Fun, Fun!!!

Snowdaddy

Walking

Like I said earlier, my schedule has been very busy so it's been ten days since I went for a walk with my lovely wife. Tonight we went all out and went for the longest walk so far.

Walk - 5.41km/1:03:36/808kcal.

My feet are a bit sore but otherwise I feel good. Here's to hoping that we don't have to wait ten days till our next walk. I really enjoy the time we spend together.

Snowdaddy

Shoulders and Core

My schedule is all over the place lately. I haven't been able to train all week. Tonight I am on duty so my day is free. Trying to stick to the Hepburn Program today is Shoulders. First time in a while.

Warm Up
Standing Military Press - bar/12 reps, 95lbs/12 reps, 135lbs/6 reps.

Power Phase
Standing Military Press - 5 sets/1 rep/185lbs.

Pump Phase
Standing Military Press - 6 sets/3 reps/135lbs.

Extra Stuff
Dumbbell Side Laterals - 3 sets/16 reps/15lbs each.
Trap Bar Shrugs - 140/12 reps, 240lbs/12 reps, 3 sets/6 reps/340lbs.
Ab Sling Knee Ups - 3 sets/12 reps.

Time to start following the Hepburn Program as it should be followed. I am considering competing in November at the 17 Wing Powerlifting Competition. Six years ago I was the 17 Wing Champion. Time to get my title back.

Snowdaddy

Mike Eldridge

I am very sad today to report that Nova Scotia and Canadian Powerlifting legend Mike Eldridge has passed away. I had the honor of chatting with him and judging with him at several meets. I was lucky enough to call him a friend. RIP Mike.

Snowdaddy

Speed Squats and Walking

A boring evening turns out to be a Squat evening.

Leg Swings and Stretching.

Squats - 135lbs/10 reps, 12 sets/3 reps/225lbs.

Walking - 4.14km/49:20 min/609kcal.

Now I feel better for doing some work. The Speed Squats were much needed. I focused on staying tight and of course SPEED!!! The walk after felt great.

Snowdaddy