Always Learning

I regularly watch instructional videos from high caliber lifters to see if I'm forgetting anything. Turns out I have been making a huge mistake with my Squats for quite some time.

Here is the video I watched.

How to Squat, With Chris Duffin

What I noticed is that I am not tightening my core before descending into the Squat. I take a deep breath and then drop. The following are cues I am going to use in the future to correct the fault.

1. Deep Breath
2. Draw the ribs down
3. Inflate Oblique's
4. Bend the Bar (tighten lats)
5. Twist Feet into the floor
6. Sit Back

Its that simple. Now I can't wait until next squat day to see what I have been missing.

Snowdaddy

Squats

My head really isn't into training tonight. Still I got under the bar for a few sets.

Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps, bar/6 reps, 135lbs/6 reps, 135lbs/6 reps, 225lbs/4 reps, 225lbs/4 reps, 315lbs/2 reps, 315lbs/2 reps.

Power Phase
Squats (with belt, no knee sleeves) - 4 sets/1 rep/365lbs.

Pump Phase
Box Squats - 4 sets/6 reps/135lbs + medium bands.

Not great but something.

Snowdaddy

Bench Press

A little disappointed today. I wasn't as strong as I would have thought. As in the past when I fail to perform I finish strong with the Pump Phase.

Warm Up
Light Stretching.
Bench Press - 65kg/12 reps, 65kg/4 dynamic reps, 105kg/10 reps, 105kg/4 dynamic reps, 145kg/4 reps, 145kg/1 dynamic rep.

Power Phase
Bench Press - 172.5kg/miss, 172.5kg/miss, 4 sets/1 rep/165kg good pause.

Pump Phase
Bench Press - 6 sets/4 reps/145kg

Power Phase was weak but I finished strong with the Pump Phase. I am not going to dwell on short comings today. Just keep hammering on.

Snowdaddy

Deadlifts

Got into the gym early today. I had lots of time for Deadlifts.

Warm Up
Leg Swings and Stretching.
Squats - 20kg/8 reps, 20kg/6 reps, 65kg/6 reps.
Deadlifts - 65kg/4 reps, 165kg/3 reps.

Power Phase
Deadlifts - 215kg/1 rep, 252.5kg/1 rep, 225kg/1 rep, 225kg/1 rep, 225kg/1 rep, 225kg/2 reps, 225kg/1 rep.

Pump Phase
Deadlifts - 6 sets/3 reps/315lbs.

Extra Stuff
WG Lat Pull Downs - 3 sets/8 reps/190lbs.

A really good work out. My posterior chain is very fatigued and I feel much better for it. The week end is off and Bench Shirt training is on Monday. Fun Stuff.

Snowdaddy

Bench Press and Walking

Training Classic Bench Press today in the garage. Not as strong as I would have liked but I still beat the shit out of myself.

Warm Up
Light Stretching.
Bench Press - bar/6 reps, 135lbs/12 reps, 135lbs/4 dynamic reps, 225lbs/8 reps, 225lbs/3 dynamic reps, 315lbs/5 reps.

Power Phase
Bench Press - 3 sets/1 rep/380lbs, 3 sets/1 paused rep/365lbs.

Pump Phase
Bench Press (varying grip) - 6 sets/4, 4, 4, 4, 2 (missed third), 2 (missed third)/315lbs.

Missing the third rep in the last two sets of the Pump Phase only means that I really pushed myself. The Power Phase was difficult. 380lbs didn't go up as easy as planned so I dropped the weight and worked the pause. I feel 365lbs (165kg) is going to be a good opener for me.

After the training I grabbed my lovely wife and we went for a walk.

5km, 58 minutes, 730kcal.

After I drank a post work out drink. Time for a shower and shave then off to work. Good training today.

Snowdaddy

Squats

Decided to try my Super Centurion Squat suit today. I wanted to determine if I will be lifting equipped or classic at the up coming meet.

Warm Up
Leg Swings and Stretching.
Squats - 20kg/6 reps, 20kg/6 reps, 65kg/6 reps, 65kg/4 dynamic reps, 105kg/4 reps, 105kg/3 dynamic reps.
At this point I am noticing I am focused more on the speed than form and technique. Time to slow down a bit and concentrate.
Squats - 145kg/1 rep, 185kg/1 rep (belt).

Power Phase
Squats - (suit bottoms and belt) 185kg/2 reps, 215kg/2 reps, (straps up and knee sleeves) 250kg/1 rep, 250kg/1 rep.

I video recorded all my lifts and found that I wasn't breaking parallel, even at 250kg. It's close but still not there. Instead of experimenting with the gear leading up to the meet I will lift classic. I will however bench press equipped if the Katana works well. Time will tell.

Pump Phase
Squats (nothing) - 7 sets/3 reps/105kg.

I didn't go crazy on the Pump Phase because my form felt really weird after squatting equipped. Some of the Pump Phase sets were for four reps. A good work out but now it's time to focus on the classic squats.

Snowdaddy

Bench Shirt Video

Here is the video of yesterday's efforts.

Bench Press 455lbs 2 board 2 reps.

Snowdaddy

Bench Press in Gear!!!

A few weeks ago I bought a new bench press shirt from a friend of mine. I have always wanted to try an Titan Super Katana A/S and tonight was the night.

Warm Up
Light Stretching and Shoulder Mobility.
Bench Press - 135lbs/10 reps, 135lbs/10 reps, 225lbs/8 reps, 225lbs/4 dynamic reps, 315lbs/4 reps, 365lbs/1 rep.

Power Phase
Bench Press (in bench shirt) - 365lbs/3 board/2 reps, 405lbs/3 board/2 reps, 440lbs/3 board/2 reps, 455lbs/3 board/2 reps, 455lbs/2 board/2 reps.
365lbs couldn't even touch 3 board. 455lbs touched 3 board no problem but was a struggle to reach 2 board. Had not problem pressing any of the weights.

Pump Phase
Bench Press - 3 sets/4 reps/315lbs, 3 sets/3 reps/315lbs.

Tonight felt great for my first time back into a bench shirt. My lovely wife helped me get into the shirt, did my shirt adjustments, and handed off the bar. My son handled the boards and my daughter filmed the heavier lifts. I really like this bench shirt. It is comfortable and doesn't ride up like my F6 or Fury. I strongly believe this shirt will lead me to 500lbs at my next competition.

Snowdaddy

Deadlifts

I got some time while at work today to Deadlift. The small gym we have at work was crowded and the people that were there were listening to country music. Needless to say I wasn't very motivated.

Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps, bar/6 reps, 135lbs/6 reps, 135lbs/6 reps, 225lbs/4 reps, 225lbs/4 reps.
Deadlifts - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep.

Working Sets
Deadlifts - 2 sets/1 rep/495lbs (no belt), 3 sets/1 rep/495lbs (belt).

Now I am supposed to do more but I just can't be bothered. Next time.

Snowdaddy

Bench Press

A little cool tonight and damp but I wanted to press in my own gym. Put on a long sleeve shirt and track pants then out to the garage for some Bench Press.

Warm Up
Light Stretching and Shoulder Rotations.
Bench Press - 135lbs/12 reps, 135lbs/4 dynamic reps, 225lbs/8 reps, 225lbs/4 dynamic reps, 315lbs/5 reps.

Power Phase
Bench Press - 1 set/1 rep/385lbs, 6 sets/1 rep/375lbs.

Pump Phase
Bench Press - 2 sets/4 reps/315lbs, 4 sets/3 reps/315lbs.
shorter rest period than the Power Phase

I did a few support exercises after the Pump Phase which I am experimenting with Straight arm push downs. Right now I feel really pumped and I am really going to enjoy my supper.

Snowdaddy

Squats

The Strength Club was very crowded today so I went up stairs to Squat in the main gym. Everyone left me alone.

Warm Ups
Leg Swings and Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.

Power Phase
Squats - 405lbs/1 rep, 425lbs/1 rep, 425lbs/1 rep, 440lbs/1 rep, 440lbs/1 rep.

Pump Phase
Squats (wide grip) - 4 sets/6 reps/225lbs.

200kg (440lbs) Squats today felt very easy. I didn't want to push too hard as I am still concerned about my left adductor. No problems. I really liked the wide grip squats at the end I can't wait to try them with some real weight on the bar. Problem is... I need some spotters or a way of spotting myself. I will think about it. Over all I feel great and I am getting stronger.

Snowdaddy

Bench Press

Bench Press training today was great! I felt very strong and I learned something.

Warm Up
Leg Swings and Stretching.
Bench Press - 65kg/12 reps, 65kg/4 dynamic reps, 105kg/8 reps, 105kg/4 dynamic reps, 145kg/4 reps.

Power Phase
Bench Press - 6 sets/1 rep/170kg.

Pump Phase
Bench Press - 6 sets/3, 3, 3, 3, 3, 4 reps/315lbs.

Instead of doing the pump phase in the dungeon of the 17 Wing Strength Club I pressed in the main gym. The pump phase felt really good and I handles the 315lbs easily. The thing I learned today is this... Set up two inches lower on the bench. It is a bit of a pain the drag the bar out over my chest that far but it makes lots of room to press. Plus I found by pulling the bar from the rack to over my chest it allows for a tighter set up. The final two singles of the power phase were much easier than the first four sets. Always learning.

Snowdaddy

Deadlifts

Short on time yesterday I wanted an intense heavy Deadlift work out.

Warm Up
Leg Swings and Stretching.
Foam Rolling Calves and Hamstrings.
Squats - 20kg/8 reps, 65kg/6 reps, 65kg/4 dynamic reps.
Deadlifts - 100kg/6 reps, 140kg/4 reps.

Working Sets
Deadlifts - 5 sets/1 rep/180, 180, 225, 225, 245kg.
I was surprised when I thought my last set was 235kg. I recalculated the bar and was pleased to see 245kg on the platform. It's almost time for work so I phone in and say I'm running late. Time for more fun.
Rack Pulls (bar sitting on top of knee cap) - All Singles 240, 280, 320, 320kg.

Now its time to go to work, but, I have felt a strain in my left scapula area. As I am putting the plates away The pain and tightness starts to increase. I got into the foam roller and a slam ball against the wall. It really helped but some naproxen shortly after getting cleaned up made things manageable. I got up this morning and the spot is still tight. An ibuprofen and further foam rolling I feel almost normal. Today is a rest day. Tomorrow is Bench Press. I hope I will be able to press.

Snowdaddy

Bench Press

A nice warm day today meant that I could train in my garage. Its been all winter but it was like shaking hands with an old friend.

Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/4 dynamic reps, 225lbs/10 reps, 225lbs/4 dynamic reps, 315lbs/4 reps.

Power Phase
Bench Press (with wrist wraps) - 5 sets/1 rep/375lbs.

Pump Phase
Bench Press (with chains) - 4 sets/6, 5, 5, 5 reps/225 + 130lbs chain.

Feeling good, feeling large. Benching was solid today. The first single felt like I could have managed a double. By the fifth set 375lbs felt quite heavy. So it should, I am now heading into uncharted territory.

Snowdaddy

Squats

With a full week off from Squats and lots of foam rolling to start today's work out, I was feeling pretty good.

Warm Up
Leg Swings and lots of Stretching.
Foam Rolling Calves and Hamstrings.
Squats - 65kg/8 reps, 65kg/4 dynamic reps, 105kg/4 reps, 145kg/2 reps.

Power Phase
Squats - 2 sets/1 rep/185kg.
At this point I wanted to try out my Inzer TRX Squat suit.
Squats (suit) - 1 set/2 reps/185kg.
The suit was too small and the reps were no where near parallel.
Squats (suit bottoms) - 1 set/1 rep/185kg.
Still no where near parallel.
Squats (knee sleeves and belt) - 1 set/1 rep/215kg!!!
Squats - 1 set/1 rep/185kg.

Pump Phase
Squats - 6 sets/4 reps/105kg.

I am very pleased with a 215kg Squat. My personal best is 220kg. I am well underway this year to squatting 500lbs (227.5kg). PS, the adductor from last week didn't both me at all today although I was still cautious of it.

Snowdaddy

Bench Press

Tomorrow will be a week off from training. I decided to do some Bench Press today with some light Squats for warm ups. The Squats felt pretty good. But, I didn't push it.

Warm Up
Leg Swings and Lots of Stretching.
Foam Rolling Calves and Hamstrings.
Squats - 20kg/8 reps, 3 sets/6 reps/65kg.
Bench Press - 65kg/12 reps, 65kg/4 dynamic reps, 105kg/8 reps, 145kg/3 reps.

Power Phase
Bench Press - 4 sets/1 rep/170kg.

Pump Phase
Bench Press - 6 sets/8, 6, 6, 6, 6, 4 (spent) reps/130kg.

Support Work
WG Lat Pull Downs - 4 sets/170, 195, 195, 195lbs/8 reps
OH Dumbbell Triceps Ext - 3 sets/25, 30, 35lbs/10 reps.

The Power Phase today felt very heavy. I took a long pause on my first single and it was very slow to lock it out. All my other sets had a very short pause but still felt very heavy. I suppose it is to be expected. I do feel very good and now I am enjoying some meat!

Snowdaddy

Adductor Problems

I got pumped up and went to the gym on Thursday. I didn't even finish warm ups before my adductor sprained again. Time for a rest. I have been giving it hard for quite some time now and I feel beat up. The rest this week will do me some good.

Snowdaddy

Bench Press

Yesterday's Bench Press was very good. Last night at work my upper body was sore but thick and swollen. This morning I am feeling large and powerful. My form was very good on the bench. I tried using a different bench but switched back to my regular after the sixth set.

Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/4 dynamic reps, 125kg/10 reps, 125kg/4 dynamic reps.

Power Phase
Bench Press - 8 sets/1 rep/167.5kg
first two sets with out wrist wraps, 4th set one finger narrower grip.

Pump Phase
Bench Press - 6 sets/6 reps/130kg
varying grip with each set.

Shoulders
Seated Smith Machine BN Press - 2 sets/8 reps/90lbs, 2 sets/6 reps/140lbs, 2 sets/4 reps/160lbs, 1 set/12 reps/90lbs.

I have done some reading about shoulder presses and how they positively relate to Bench Press strength. Plus I also really like how they pump up my upper back and shoulders. Once again after benching my lats are hanging off me like two slabs of meat. Funny how you can train for years but still learn so much.

Snowdaddy

Deadlifts

Strength is getting better. But, today I had a problem with my guts. Having to constantly poop plays havoc on my Deadlifts.

Warm Ups
Leg Swings and Stretching.
OH Band Squat - 1 set/8 reps.
Squats - 2 sets/65kg/6, 8 reps.
Deadlifts - 60kg/6 reps, 100kg/6 reps, 140kg/4 reps, 180kg/1 rep.

Power Phase
Deadlifts (no belt) - 2 sets/1 rep/225kg.
Deadlifts (with belt) - 2 sets/1 rep/225kg, 2 sets/2 reps/225kg.

Pump Phase
Deadlifts (no belt) - 3 sets/3 reps/185kg.

I managed one more rep during the Pump Phase then I had to go for the third poop in this work out. Enough is enough. I am pleased with today's strength even if my guts couldn't keep up.

Snowdaddy

Bench Press

Went to the gym after work today. I was feeling  lethargic until my pre workout kicked in, then... Yowza!!! Bring on the weight!!!

Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/ 4 dynamic reps, 125kg/8 reps, 125kg/3 dynamic reps.

Power Phase
Bench Press - 6 sets/1 rep/167.5kg + one more single @ 170kg.
The first two sets were with out wrist wraps

Pump Phase
Bench Press - 6 sets/7, 6, 6, 6, 5, 6 reps/130kg
I made sure to vary my grip with every set.

Support Work
Standing BN Shoulder Press - 2 sets/12 reps/80, 90lbs.
Seated Smith Machine BN Shoulder Press - 4 sets/8, 6, 4, 12 reps/90, 140, 160, 90lbs.
Parallel Grip Pull Downs - 4 sets/8 reps/160, 190, 205, 205lbs.

Feeling big and strong after the work out. Really enjoyed a massive pump.

Snowdaddy