In and out today. I was going to train tomorrow but today fit better into my schedule. However, I had a short amount of time. Didn't matter, I still destroyed it!!!
Warm Up
Leg Swings and Stretching.
Bench Press - 65kg/12 reps, 65kg/4 dynamic reps, 105kg/12 reps, 105kg/4 dynamic reps, 145kg/6 reps.
Power Phase
Bench Press - 7 sets/1 rep/165kg.
5th set was 167.5kg.
Pump Phase
Bench Press - 6 sets/6, 6, 6, 5, 7, 5 reps/275lbs.
Extra Stuff
Standing Shoulder Press - 3 sets/12 reps/70, 90, 110lbs.
A very solid work out. 165kg is feeling more like an opener for competition. Next work out 165kg will be for 8 singles then up to 167.5kg for 4 singles.
Snowdaddy
A Top 40 Weightlifting Blog
Saturday, March 14, 2015
Friday, March 13, 2015
Squats
Not a lot of time before work but it was still Squat day and I had to give it a go.
Warm Up
Leg Swings and Stretching.
Squats - 65kg/10 reps, 65kg/4 reps (dynamic), 105kg/6 reps, 105kg/3 reps (dynamic), 145kg/4 reps, 145kg/1 rep (dynamic)
Power Phase
Squats - (with belt and knee sleeves) - 185kg/3 reps, 3 sets/1 rep/195kg.
Pump Phase
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.
At this point I have stayed too long and I need to get moving. A good strong work out. My Squat is getting better.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 65kg/10 reps, 65kg/4 reps (dynamic), 105kg/6 reps, 105kg/3 reps (dynamic), 145kg/4 reps, 145kg/1 rep (dynamic)
Power Phase
Squats - (with belt and knee sleeves) - 185kg/3 reps, 3 sets/1 rep/195kg.
Pump Phase
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.
At this point I have stayed too long and I need to get moving. A good strong work out. My Squat is getting better.
Snowdaddy
Tuesday, March 10, 2015
Bench Press
The Bench Press train keeps rolling along. As long as I keep making gains I will continue to push myself. Today was another good / strong work out.
Warm Up
Light Stretching.
Bench Press - 75kg/12 reps, 75kg/4 reps (dynamic), 125kg/10 reps, 125kg/4 reps (dynamic).
Power Phase
Bench Press - 6 sets/1 rep/165kg
First rep with a long pause, Fourth rep one finger narrower.
Pump Phase
Bench Press (with light bands) - 3 sets/5, 4, 4 reps/165kg
Bench Press - 3 sets/5, 6, 6 reps/125kg.
I was really able to engage my lats during the Pump Phase. With my lats engaged the reps seemed much easier. It is hard to describe but as I've said before, I think my Bench Press is evolving and I am destined for some big gains in the near future. Thurday is Squat day.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 75kg/12 reps, 75kg/4 reps (dynamic), 125kg/10 reps, 125kg/4 reps (dynamic).
Power Phase
Bench Press - 6 sets/1 rep/165kg
First rep with a long pause, Fourth rep one finger narrower.
Pump Phase
Bench Press (with light bands) - 3 sets/5, 4, 4 reps/165kg
Bench Press - 3 sets/5, 6, 6 reps/125kg.
I was really able to engage my lats during the Pump Phase. With my lats engaged the reps seemed much easier. It is hard to describe but as I've said before, I think my Bench Press is evolving and I am destined for some big gains in the near future. Thurday is Squat day.
Snowdaddy
Sunday, March 08, 2015
Deadlift Drills
Yesterday I was surfing through training videos. I stumbled across a video by Bryce Lewis. He explained lots of good points but one in particular stood out to me. Before beginning a Deadlift work out take several warm up sets and just pull the bar an inch or so off the ground. Do this for several reps. I found that it helped me to focus on having a tight back and tuck my hips at the beginning of the pull. I up loaded a video to help explain what I'm talking about.
Warm Up
Leg Swings and Stretching.
Squats - 65kg/8 reps, 65kg/6 reps, 105kg/6 reps.
Deadlift Drills
Deadlift Drill - 105kg/6 reps, 105kg/6 reps, 155kg/4 reps, 155kg/4 reps, 205kg/3 reps, 205kg/3 reps, 230kg/1 rep (full deadlift).
155kg Demo Video
Right now my hamstrings and hips are feeling a good pump. I am very surprised how much of a work out this was. I think I will dial back the weight and sets and only do a couple of sets as a warm up after squats.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 65kg/8 reps, 65kg/6 reps, 105kg/6 reps.
Deadlift Drills
Deadlift Drill - 105kg/6 reps, 105kg/6 reps, 155kg/4 reps, 155kg/4 reps, 205kg/3 reps, 205kg/3 reps, 230kg/1 rep (full deadlift).
155kg Demo Video
Right now my hamstrings and hips are feeling a good pump. I am very surprised how much of a work out this was. I think I will dial back the weight and sets and only do a couple of sets as a warm up after squats.
Snowdaddy
Saturday, March 07, 2015
Bench Press
MY strong Squats the other day inspired my Bench training today. Not my strongest Bench Press ever but some damn close.
Warm Up
Leg Swings, Stretching, and shoulder/elbow mobility.
Bench Press - 75kg/12 reps, 75kg/4 reps (dynamic), 125kg/8 reps, 125kg/3 reps (dynamic).
Power Phase
Bench Press - 5 sets/1 rep/165, 165, 170, 172.5, 165kg.
Pump Phase
Bench Press (with Titan RAM) - 3 sets/5, 4, 5 reps/165kg.
Bench Press - 3 sets/6, 7, 6 reps/125kg.
Support Work
Lat Pull Downs - 3 sets/8 reps/160, 175, 190lbs.
BN Standing Shoulder Press - 3 sets/12 reps/70, 80, 90lbs.
172.5kg is 380lbs. It was a touch and go rep but I still managed it. I am really focusing on my set up and making sure to drive with my entire body. As with previous Bench work outs I am finding I receive a large pump in my lats and upper back. I feel that my Bench Press is evolving and I will be in for some really good gains in the near future.
Snowdaddy
Warm Up
Leg Swings, Stretching, and shoulder/elbow mobility.
Bench Press - 75kg/12 reps, 75kg/4 reps (dynamic), 125kg/8 reps, 125kg/3 reps (dynamic).
Power Phase
Bench Press - 5 sets/1 rep/165, 165, 170, 172.5, 165kg.
Pump Phase
Bench Press (with Titan RAM) - 3 sets/5, 4, 5 reps/165kg.
Bench Press - 3 sets/6, 7, 6 reps/125kg.
Support Work
Lat Pull Downs - 3 sets/8 reps/160, 175, 190lbs.
BN Standing Shoulder Press - 3 sets/12 reps/70, 80, 90lbs.
172.5kg is 380lbs. It was a touch and go rep but I still managed it. I am really focusing on my set up and making sure to drive with my entire body. As with previous Bench work outs I am finding I receive a large pump in my lats and upper back. I feel that my Bench Press is evolving and I will be in for some really good gains in the near future.
Snowdaddy
Wednesday, March 04, 2015
Squats
Had plenty of time today to work on my Squats. I'm glad I did.
Warm Up
Leg Swings and Lots of Stretching.
Squats - 65kg/6 reps, 65kg/8 reps, 105kg/6 reps, 145kg/2 reps, 145kg/1 rep, 185kg/2 reps.
Power Phase
Squats (with knee sleeves) - 205kg/1 rep, 205kg/1 rep, 210kg/1 rep.
Pump Phase
Squats (with belt, no knee sleeves) - 3 sets/4, 4, 5 reps/275lbs, 3 sets/4, 5, 5 reps/295lbs
Feeling good, feeling STRONG!!!
Snowdaddy
Warm Up
Leg Swings and Lots of Stretching.
Squats - 65kg/6 reps, 65kg/8 reps, 105kg/6 reps, 145kg/2 reps, 145kg/1 rep, 185kg/2 reps.
Power Phase
Squats (with knee sleeves) - 205kg/1 rep, 205kg/1 rep, 210kg/1 rep.
Pump Phase
Squats (with belt, no knee sleeves) - 3 sets/4, 4, 5 reps/275lbs, 3 sets/4, 5, 5 reps/295lbs
Feeling good, feeling STRONG!!!
Snowdaddy
Sunday, March 01, 2015
Bench Press
Had a short amount of time before work today to hit the 17 Wing Strength Club for some Bench Press.
Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/6 reps, 115kg/10 reps.
Power Phase
Bench Press - 4 sets/1 rep/165kg.
Pump Phase
Bench Press - 6 sets/6 reps/127.5kg (varying grip).
You can do thousands of reps and then finally learn something. On my last two reps of the second last set I finally felt my lats and leg drive engage. I felt AWESOME!!! On the last set I was able to repeat the process. It really felt like I was benching from my feet, through my arch and lats, and finally with my shoulders and triceps. Hopefully this wasn't a one off.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/6 reps, 115kg/10 reps.
Power Phase
Bench Press - 4 sets/1 rep/165kg.
Pump Phase
Bench Press - 6 sets/6 reps/127.5kg (varying grip).
You can do thousands of reps and then finally learn something. On my last two reps of the second last set I finally felt my lats and leg drive engage. I felt AWESOME!!! On the last set I was able to repeat the process. It really felt like I was benching from my feet, through my arch and lats, and finally with my shoulders and triceps. Hopefully this wasn't a one off.
Snowdaddy
Saturday, February 28, 2015
Deadlifts
Sitting all week in a class room and feeling the effects of a finishing cold, Deadlifts felt like crap.
Warm Up
Leg Swings and Lots of Stretching.
Squats - 20kg/8 reps, 65kg/8 reps, 65kg/4 reps, 105kg/6 reps, 105kg/1 rep.
Deadlifts - 145kg/6 reps.
Working Sets
Deadlifts - 2 sets/1 rep/205kg, 2 sets/1 rep/225kg.
At this point I feel massively fatigued and it's time to strip the bar. I felt guilty for quitting early so I did some lat pull downs and some OH squats. Next time I will perform better.
Snowdaddy
Warm Up
Leg Swings and Lots of Stretching.
Squats - 20kg/8 reps, 65kg/8 reps, 65kg/4 reps, 105kg/6 reps, 105kg/1 rep.
Deadlifts - 145kg/6 reps.
Working Sets
Deadlifts - 2 sets/1 rep/205kg, 2 sets/1 rep/225kg.
At this point I feel massively fatigued and it's time to strip the bar. I felt guilty for quitting early so I did some lat pull downs and some OH squats. Next time I will perform better.
Snowdaddy
Monday, February 23, 2015
Bench Press
Training before work today. I only had a bit more than an hour so it was down and dirty.
Warm Up
Leg Swings and Stretching.
Bench Press - 65kg/12 reps, 65kg/4 reps (dynamic), 105kg/10 reps, 105kg/4 reps (dynamic), 145kg/6 reps, 145kg/2 reps (dynamic).
Power Phase
Bench Press - 6 sets/1 rep/162.5kg.
Pump Phase
Bench Press - 7 sets/6 reps/125kg (varying grip).
The last two Pump Phase sets were with my pinky finger on the rings. Right now I'm enjoying a thunderous pump. Feeling thick, full, and happy.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 65kg/12 reps, 65kg/4 reps (dynamic), 105kg/10 reps, 105kg/4 reps (dynamic), 145kg/6 reps, 145kg/2 reps (dynamic).
Power Phase
Bench Press - 6 sets/1 rep/162.5kg.
Pump Phase
Bench Press - 7 sets/6 reps/125kg (varying grip).
The last two Pump Phase sets were with my pinky finger on the rings. Right now I'm enjoying a thunderous pump. Feeling thick, full, and happy.
Snowdaddy
Sunday, February 22, 2015
Squats
After the competition and helping out yesterday I felt very drained at the gym today. Doesn't matter, time for battle.
Warm Up
Leg Swings and Stretching.
Squats - 65kg/8 reps, 65kg/4 reps (dynamic), 105kg/8 reps, 105kg/4 reps (dynamic), 145kg/3 reps, 145kg/1 rep (dynamic).
Power Phase
Squats (with belt and knee sleeves) - 5 sets/1, 1, 1, 2, 2 reps/185kg.
Pump Phase
Squats (with belt and neoprene shorts) - 5 sets/3, 3, 3, 4, 5 reps/145kg.
The Squats felt tough today. I'm sure today's efforts will pay off later on.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 65kg/8 reps, 65kg/4 reps (dynamic), 105kg/8 reps, 105kg/4 reps (dynamic), 145kg/3 reps, 145kg/1 rep (dynamic).
Power Phase
Squats (with belt and knee sleeves) - 5 sets/1, 1, 1, 2, 2 reps/185kg.
Pump Phase
Squats (with belt and neoprene shorts) - 5 sets/3, 3, 3, 4, 5 reps/145kg.
The Squats felt tough today. I'm sure today's efforts will pay off later on.
Snowdaddy
Bench Press
On Friday I made an early trip to the Strength Club to hit some Bench Press. I had an early start because at noon I was scheduled to move the Manitoba Powerlifting Association competition equipment from the club, where we are storing it, to the Brickhouse Gym where the Provincials were being held on Saturday. It was a good meet and I was just there to help out, not compete.
I'm still suffering from a cold so it was a rough day. Benching was good.
Warm Up
Leg Swings and Stetching.
Bench Press - 75kg/12 reps, 75kg/4 reps (dynamic), 125kg/8 reps, 125kg/4 reps (dynamic).
Power Phase
Bench Press - 4 sets/2, 1, 1, 1 rep/160kg, 4 sets/1 rep/162.5kg.
Pump Phase
Bench Press - 6 sets/6, 6, 5, 6, 6, 6 reps/125kg.
This was just the beginning. I spent the rest of the day with my good friend Brock moving the equipment. I finished up at about 1530hrs then my lovely wife took me for all I could eat ribs. There we filled up on good food and laughed until we cried. I am a lucky man.
Snowdaddy
I'm still suffering from a cold so it was a rough day. Benching was good.
Warm Up
Leg Swings and Stetching.
Bench Press - 75kg/12 reps, 75kg/4 reps (dynamic), 125kg/8 reps, 125kg/4 reps (dynamic).
Power Phase
Bench Press - 4 sets/2, 1, 1, 1 rep/160kg, 4 sets/1 rep/162.5kg.
Pump Phase
Bench Press - 6 sets/6, 6, 5, 6, 6, 6 reps/125kg.
This was just the beginning. I spent the rest of the day with my good friend Brock moving the equipment. I finished up at about 1530hrs then my lovely wife took me for all I could eat ribs. There we filled up on good food and laughed until we cried. I am a lucky man.
Snowdaddy
Wednesday, February 18, 2015
Deadlifts
Deadlifts have been difficult lately. I dialed back the weight in order to work on technique. This was a good idea and today was an indication that things are getting better.
Warm Up
Leg Swings and Stretching.
Squats - 60kg/12 reps, 60kg/6 reps.
Deadlifts - 125kg/6 reps, 125kg/1 rep (dynamic), 175kg/3 reps, 175kg/1 rep (dynamic).
Working Sets
Deadlifts - 3 sets/1 rep/215kg, 2 sets/1 rep/235kg, 250kg/1 rep, 4 sets/1 rep/215kg.
It was tough but I'm pleased with today's work out. The last single I took my glasses off, smacked myself in the face and pulled 215kg no problem.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 60kg/12 reps, 60kg/6 reps.
Deadlifts - 125kg/6 reps, 125kg/1 rep (dynamic), 175kg/3 reps, 175kg/1 rep (dynamic).
Working Sets
Deadlifts - 3 sets/1 rep/215kg, 2 sets/1 rep/235kg, 250kg/1 rep, 4 sets/1 rep/215kg.
It was tough but I'm pleased with today's work out. The last single I took my glasses off, smacked myself in the face and pulled 215kg no problem.
Snowdaddy
Tuesday, February 17, 2015
Bench Press
My presses keep getting stronger and stronger. I like it.
Warm Up
Leg Swings and Stretching.
Bench Press - bar/12 reps, 75kg/12 reps, 75kg/4 reps (dynamic), 115kg/10 reps, 115kg/3 reps (dynamic).
Power Phase
Bench Press - 155kg/1 rep, 160kg/1 rep, 165kg/1 rep, 165kg/1 rep, 166kg/1 rep.
Yes the last set was 166kg. I wanted over 365lbs.
Pump Phase
Bench Press - 3 sets/4 reps/275lbs, 3 sets/5 reps/275lbs.
Extra Stuff
BN Barbell Shoulder Press - 3 sets/12 reps/70, 90, 100lbs.
A quick and dirty work out. I had two hours from the moment I walked into the gym till showered and leaving. I am happy my bench is coming back. Now to maintain (get stronger) for competition.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - bar/12 reps, 75kg/12 reps, 75kg/4 reps (dynamic), 115kg/10 reps, 115kg/3 reps (dynamic).
Power Phase
Bench Press - 155kg/1 rep, 160kg/1 rep, 165kg/1 rep, 165kg/1 rep, 166kg/1 rep.
Yes the last set was 166kg. I wanted over 365lbs.
Pump Phase
Bench Press - 3 sets/4 reps/275lbs, 3 sets/5 reps/275lbs.
Extra Stuff
BN Barbell Shoulder Press - 3 sets/12 reps/70, 90, 100lbs.
A quick and dirty work out. I had two hours from the moment I walked into the gym till showered and leaving. I am happy my bench is coming back. Now to maintain (get stronger) for competition.
Snowdaddy
Monday, February 16, 2015
Squats
Still not feeling 100% after my cold and short on time on Saturday I didn't finish my work out. Still it felt good to put some weight on my shoulders.
Warm Up
Leg Swings and Lots of Stretching.
Squats - 75kg/10 reps, 75kg/4 reps (dynamic), 125kg/6 reps, 125kg/3 reps (dynamic), 165kg/3 reps, 165kg/1 rep (dynamic).
Working Sets
Squats - 1 set/2 reps/185kg.
Not much for working sets. I was pleased by squatting 185kg for a double again. With the new grip (pinky fingers under the bar) it gives me better control of the bar and a better drive throughout my entire body. I really like it.
Snowdaddy
Warm Up
Leg Swings and Lots of Stretching.
Squats - 75kg/10 reps, 75kg/4 reps (dynamic), 125kg/6 reps, 125kg/3 reps (dynamic), 165kg/3 reps, 165kg/1 rep (dynamic).
Working Sets
Squats - 1 set/2 reps/185kg.
Not much for working sets. I was pleased by squatting 185kg for a double again. With the new grip (pinky fingers under the bar) it gives me better control of the bar and a better drive throughout my entire body. I really like it.
Snowdaddy
Friday, February 13, 2015
Bench Press
This cold is really kicking my ass. I was done sick leave yesterday so I decided to try some Bench Press before work. I am very pleased with my performance even though I am sick.
Warm Up
Leg Swings and Lots of Stretching.
Bench Press - 65kg/12 reps, 65kg/4 reps (dynamic), 105kg/12 reps, 105kg/3 reps (dynamic), 145kg/6 reps, 145kg/2 reps (dynamic).
Power Phase
Bench Press - 4 sets/1 rep/160kg.
The first single felt so easy I could have done a double.
Pump Phase
Bench Press - 6 sets/4 reps/105kg
All reps were very dynamic
Support Work
Standing BN Barbell Shoulder Press - 5 sets/12 reps/60, 70, 80, 90, 100lbs.
WG Lat Pull Downs - 5 sets/8 reps/175lbs.
Dumbbell Curls - 2 sets/12 reps/35, 40lbs.
OH Dumbbell Ext - 2 sets/12 reps/25, 30lbs.
I really noticed how I was able to get into a better position on the bench after spending some time stretching. I also noticed that for the first time ever I was feeling my lats while benching.
Flexibility = Better Position = More Power!!!
I love how I keep learning.
Snowdaddy
Warm Up
Leg Swings and Lots of Stretching.
Bench Press - 65kg/12 reps, 65kg/4 reps (dynamic), 105kg/12 reps, 105kg/3 reps (dynamic), 145kg/6 reps, 145kg/2 reps (dynamic).
Power Phase
Bench Press - 4 sets/1 rep/160kg.
The first single felt so easy I could have done a double.
Pump Phase
Bench Press - 6 sets/4 reps/105kg
All reps were very dynamic
Support Work
Standing BN Barbell Shoulder Press - 5 sets/12 reps/60, 70, 80, 90, 100lbs.
WG Lat Pull Downs - 5 sets/8 reps/175lbs.
Dumbbell Curls - 2 sets/12 reps/35, 40lbs.
OH Dumbbell Ext - 2 sets/12 reps/25, 30lbs.
I really noticed how I was able to get into a better position on the bench after spending some time stretching. I also noticed that for the first time ever I was feeling my lats while benching.
Flexibility = Better Position = More Power!!!
I love how I keep learning.
Snowdaddy
Saturday, February 07, 2015
Deadlifts
Deadlifts today kicked my ass. Part way through training I felt like a cold / flu is coming.
Warm Up
Legs Swings and Lots of Stretching.
Squats - bar/10 reps, bar/10 reps, 75kg/6 reps, 75kg/6 reps.
Deadlifts - 125kg/6 reps, 175kg/1 rep.
Working Sets
Deadlifts - 5 sets/1 rep/225kgs.
The last single came up slow. It wasn't difficult but I had no drive and no speed.
Deadlifts - 5 sets/1, 2, 1, 3, 5 reps/175kg.
These felt much better but still no speed.
Sitting in my living room now, my face feels hot and flushed. The back of my throat and nose feels raw. Bring on the cold / flu. Maybe if I fill my face during supper tonight it will make me feel better. Always a good plan after Deadlifts.
Snowdaddy
Warm Up
Legs Swings and Lots of Stretching.
Squats - bar/10 reps, bar/10 reps, 75kg/6 reps, 75kg/6 reps.
Deadlifts - 125kg/6 reps, 175kg/1 rep.
Working Sets
Deadlifts - 5 sets/1 rep/225kgs.
The last single came up slow. It wasn't difficult but I had no drive and no speed.
Deadlifts - 5 sets/1, 2, 1, 3, 5 reps/175kg.
These felt much better but still no speed.
Sitting in my living room now, my face feels hot and flushed. The back of my throat and nose feels raw. Bring on the cold / flu. Maybe if I fill my face during supper tonight it will make me feel better. Always a good plan after Deadlifts.
Snowdaddy
Wednesday, February 04, 2015
Bench Press
On Tuesday I took about an hour from work to hit some Bench Press. I really do not like the bench at work but it is still something.
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/12 reps, 225lbs/4 reps dynamic, 315lbs/4 reps, 315lbs/1 rep dynamic.
Power Phase
Bench Press - 335lbs/2 reps, 4 sets/1 rep/345lbs.
Pump Phase
Bench Press - 3 sets/6 reps/275lbs, 1 set/6 reps/285lbs.
Like I said, I only had an hour. This was a great work out for such a short time.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/12 reps, 225lbs/4 reps dynamic, 315lbs/4 reps, 315lbs/1 rep dynamic.
Power Phase
Bench Press - 335lbs/2 reps, 4 sets/1 rep/345lbs.
Pump Phase
Bench Press - 3 sets/6 reps/275lbs, 1 set/6 reps/285lbs.
Like I said, I only had an hour. This was a great work out for such a short time.
Snowdaddy
Sunday, February 01, 2015
Oops!!! Bench Press
I just noticed I missed posting Friday's work out. I had a bit of time at work to press so I took it.
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/4 reps (dynamic), 225lbs/12 reps, 225lbs/3 reps (dynamic), 315lbs/3 reps, 315lbs/1 rep (dynamic).
Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/335lbs.
Pump Phase
Bench Press - 4 sets/6 reps/245lbs.
The bench at work is too low to the ground and the pegs are also low. Setting up and taking the bar is difficult and uses lots of energy. I am pleased that I got under the bar.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/4 reps (dynamic), 225lbs/12 reps, 225lbs/3 reps (dynamic), 315lbs/3 reps, 315lbs/1 rep (dynamic).
Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/335lbs.
Pump Phase
Bench Press - 4 sets/6 reps/245lbs.
The bench at work is too low to the ground and the pegs are also low. Setting up and taking the bar is difficult and uses lots of energy. I am pleased that I got under the bar.
Snowdaddy
Birthday Squats!!!
Today was a great day for Birthday Squats!!! Not my Birthday but my son's 12th Birthday. I told him that today he would squat his body weight. He weighed in at an even 40kg. Lots of warm up sets and he was ready to get under the weight. A little shaky but he managed it for two good reps. I am so proud of him. I think he is pretty pumped about it as well.
Inspired by my son's performance I too had a great squat day.
Warm Up
Leg Swings and Stretching
Squats - 65kg/8 reps, 65kg/4 reps (dynamic), 115kg/6 reps, 115kg/3 reps (dynamic), 165kg/3 reps, 165kg/1 rep (dynamic).
Power Phase
Squats (with belt and knee sleeves) - 185kg/2 reps, 195kg/1 rep, 205kg/1 rep.
Pump Phase
Squats (with belt and neoprene shorts) - 6 sets/5 reps/125kg.
Last set was for 6 reps.
A really great training day. Now, would somebody feel me???!!!
Snowdaddy
Inspired by my son's performance I too had a great squat day.
Warm Up
Leg Swings and Stretching
Squats - 65kg/8 reps, 65kg/4 reps (dynamic), 115kg/6 reps, 115kg/3 reps (dynamic), 165kg/3 reps, 165kg/1 rep (dynamic).
Power Phase
Squats (with belt and knee sleeves) - 185kg/2 reps, 195kg/1 rep, 205kg/1 rep.
Pump Phase
Squats (with belt and neoprene shorts) - 6 sets/5 reps/125kg.
Last set was for 6 reps.
A really great training day. Now, would somebody feel me???!!!
Snowdaddy
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