Freakin hot outside today. Humidex is about 40 degC. Too hot to lift in the garage and, as I found out, too hot to lift in the Strength Club. The a/c was working great in the main gym.
Warm Up
Leg Swings and Stretching.
Squats - 60kg/6 reps, 60kg/4 reps, 100kg/4 reps, 140kg/2 reps.
At this point I am downstairs in the Dungeon and there is no a/c/ The humidity is crazy. Time to head up stairs to the a/c.
Squats - 135lbs/6 reps, 225lbs/3 reps, 315lbs/1 rep.
Power Phase
Squats (belt and knee sleeves) - 415lbs/1 rep, 2 sets/1 rep/425lbs, 435lbs/1 rep.
Pump Phase
Box Squats - 6 sets/6 reps/225lbs.
All Power Phase Squats felt strong and my form stayed with me. I video taped my first 425lbs squat and it looked great. The Box Squats also felt good. Best Squat work out I have had in a while.
Snowdaddy
A Top 40 Weightlifting Blog
Monday, July 27, 2015
Sunday, July 26, 2015
Deadlifts and Bench Press
On Friday after work I pulled the bar out into the driveway for some Deadlifts.
Light Stretching.
Deadlifts - 225lbs/6 reps, 225lbs/3 reps, 315lbs/3 reps, 405lbs/3 reps, 495lbs/1 rep, 585lbs/1 rep, 605lbs/miss.
Then it was time to put my toys away and go pick up a lawn mower with my lovely wife. I was pleased the 585lbs.
Snowdaddy
Training my son and a new lifter today didn't leave much time for me to bend bars. I did however get a little work in.
Warm Up
Legs Swings and Stretching.
Bench Press - 70kg/12 reps, 70kg/12 reps, 120kg/5 reps.
Power Phase
Bench Press - 150kg/1 rep, 3 sets/1 rep/160kg.
Pump Phase
Bench Press - 2 sets/5 reps/120kg.
Two high points of this work out where; one, the new lifter progressed from never have done a squat to showing solid form with the 20kg bar. Awesome!!! Two, my son squatted a PB 57.5kg for a double. Also Awesome!!!
Snowdaddy
Light Stretching.
Deadlifts - 225lbs/6 reps, 225lbs/3 reps, 315lbs/3 reps, 405lbs/3 reps, 495lbs/1 rep, 585lbs/1 rep, 605lbs/miss.
Then it was time to put my toys away and go pick up a lawn mower with my lovely wife. I was pleased the 585lbs.
Snowdaddy
Training my son and a new lifter today didn't leave much time for me to bend bars. I did however get a little work in.
Warm Up
Legs Swings and Stretching.
Bench Press - 70kg/12 reps, 70kg/12 reps, 120kg/5 reps.
Power Phase
Bench Press - 150kg/1 rep, 3 sets/1 rep/160kg.
Pump Phase
Bench Press - 2 sets/5 reps/120kg.
Two high points of this work out where; one, the new lifter progressed from never have done a squat to showing solid form with the 20kg bar. Awesome!!! Two, my son squatted a PB 57.5kg for a double. Also Awesome!!!
Snowdaddy
Friday, July 24, 2015
Bench Press
I am slack and haven't posted my last work out. I did bench Press in the garage earlier this week.
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 225lbs/4 dynamic reps, 295lbs/4 reps.
Power Phase
Bench Press - 6 sets/1 rep/345lbs.
Pump Phase
Bench Press - 6 sets/5 reps/275lbs.
More Fun Stuff
Inclined Triceps Dumbbell Ext - 5 sets/6, 6, 8, 10 12 reps/40lbs.
Tire and Sledge-Hammer - 3 sets/20, 20, 30 reps.
A really good work out. Listened to some great unes on my record player and enjoyed the sunshine while beating on my tire.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 225lbs/4 dynamic reps, 295lbs/4 reps.
Power Phase
Bench Press - 6 sets/1 rep/345lbs.
Pump Phase
Bench Press - 6 sets/5 reps/275lbs.
More Fun Stuff
Inclined Triceps Dumbbell Ext - 5 sets/6, 6, 8, 10 12 reps/40lbs.
Tire and Sledge-Hammer - 3 sets/20, 20, 30 reps.
A really good work out. Listened to some great unes on my record player and enjoyed the sunshine while beating on my tire.
Snowdaddy
Friday, July 17, 2015
Thursday, July 16, 2015
Bench Press and Squats
I missed posting my Bench Press training the other day, OOPS!
BENCH PRESS
Warm Ups
Light Stretching
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 225lbs/4 dynamic reps, 315lbs/4 reps.
Power Phase
Bench Press - 5 sets/1, 1, 2, 1, 1 reps/335lbs.
Pump Phase
Bench Press - 3 sets/3, 4, 4 reps/225+130lbs chain.
Solid training day. Warm in the garage.
SQUATS
Warm Ups
Leg Swings and Lots of Stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/3 reps, 315lbs/1 rep, 365lbs/1 rep.
Power Phase
Squats (belt and knee sleeves) - 4 sets/1 rep/415lbs.
Pump Phase
Bench Squats - 6 sets/6 reps/225lbs.
All sets and reps felt solid and controlled. The Power Phase was not overly heavy but felt good. The Pump Phase Bench Squats were with a wide grip and a wide stance, dynamic off the box.
Snowdaddy
BENCH PRESS
Warm Ups
Light Stretching
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 225lbs/4 dynamic reps, 315lbs/4 reps.
Power Phase
Bench Press - 5 sets/1, 1, 2, 1, 1 reps/335lbs.
Pump Phase
Bench Press - 3 sets/3, 4, 4 reps/225+130lbs chain.
Solid training day. Warm in the garage.
SQUATS
Warm Ups
Leg Swings and Lots of Stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/3 reps, 315lbs/1 rep, 365lbs/1 rep.
Power Phase
Squats (belt and knee sleeves) - 4 sets/1 rep/415lbs.
Pump Phase
Bench Squats - 6 sets/6 reps/225lbs.
All sets and reps felt solid and controlled. The Power Phase was not overly heavy but felt good. The Pump Phase Bench Squats were with a wide grip and a wide stance, dynamic off the box.
Snowdaddy
Sunday, July 12, 2015
Tire Deadlifts
I didn't feel like deadlifting today. It is overly hot, 31 degC, plus the humidity. I'm glad I have the gym in my garage. It allows me to take my time during training when I'm not very motivated. Today was a perfect example of that.
Warm Up
Light Stretching.
Deadlifts - 225lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/3 reps.
Power Phase
Deadlifts (with belt) - 495lbs/2 reps, 495lbs/2 reps, 495lbs/4 reps!!!
Core Work
Ab Slings Knee Ups - 4 sets/12 reps.
I feel pretty good. Enjoying a great dinner of bbq roast beef and elk. Not much else to say.
Snowdaddy
Warm Up
Light Stretching.
Deadlifts - 225lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/3 reps.
Power Phase
Deadlifts (with belt) - 495lbs/2 reps, 495lbs/2 reps, 495lbs/4 reps!!!
Core Work
Ab Slings Knee Ups - 4 sets/12 reps.
I feel pretty good. Enjoying a great dinner of bbq roast beef and elk. Not much else to say.
Snowdaddy
Thursday, July 09, 2015
Bench Press
Pathetic attempt at Bench Press today. Got burried by 345lbs so I decided to make training a marathon. Punishment for being weak.
Warm Up
Light Stretching.
Bench Press - 3 sets/12 reps/135lbs, 3 sets/10, 6, 6 reps/225lbs, 295lbs/1 rep.
345lbs/miss. Now the fun begins.
Bench Press - 6 sets/1 rep/315lbs, 2 sets/2 reps/315lbs.
Steep Inclined Press - 6 sets/6 reps/135lbs, 4 sets/6 reps/185lbs.
I also moved things around in the garage to make some more room and cut the front yard grass with my push reel mower. A fun, leasurely work out. In total I was in the garage for about four hours.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 3 sets/12 reps/135lbs, 3 sets/10, 6, 6 reps/225lbs, 295lbs/1 rep.
345lbs/miss. Now the fun begins.
Bench Press - 6 sets/1 rep/315lbs, 2 sets/2 reps/315lbs.
Steep Inclined Press - 6 sets/6 reps/135lbs, 4 sets/6 reps/185lbs.
I also moved things around in the garage to make some more room and cut the front yard grass with my push reel mower. A fun, leasurely work out. In total I was in the garage for about four hours.
Snowdaddy
Wednesday, July 08, 2015
Squats
Off to the 17 Wing Strength Club this evening for some fun and games. I met up with a few of the club members to discuss to upcoming 17 Wing Powerlifting Competition and eat cookies.
Warm Ups
Leg Swings and Stretching.
Squats - bar/6 reps, 70kg/6 reps, 120kg/2 reps.
Power Phase
Squats (with belt and knee sleeves) - 1 rep/170kg, 3 sets/1 rep/185kg.
Pump Phase
Box Squats (with belt) - 4 sets/4 reps/120kg, 2 sets/5 reps/120kg.
A really good work out. Stayed tight and dynamic through out everything.
Snowdaddy
Warm Ups
Leg Swings and Stretching.
Squats - bar/6 reps, 70kg/6 reps, 120kg/2 reps.
Power Phase
Squats (with belt and knee sleeves) - 1 rep/170kg, 3 sets/1 rep/185kg.
Pump Phase
Box Squats (with belt) - 4 sets/4 reps/120kg, 2 sets/5 reps/120kg.
A really good work out. Stayed tight and dynamic through out everything.
Snowdaddy
Sunday, July 05, 2015
Garage Tire Deadlifts
Due for some Deadlifts today. Kind of a damp and overcast day. Doesn't matter.
Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps.
Deadlifts - 225lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 315lbs/4 reps, 405lbs/2 reps.
Power Phase
Deadlifts - 5 sets/1 rep/495lbs.
First set was with out a belt, fourth set was for a double.
Core Work
Ab Sling Knee Ups - 4 sets/12 reps.
Fun work out. Feeling no stress and enjoying work outs.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps.
Deadlifts - 225lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 315lbs/4 reps, 405lbs/2 reps.
Power Phase
Deadlifts - 5 sets/1 rep/495lbs.
First set was with out a belt, fourth set was for a double.
Core Work
Ab Sling Knee Ups - 4 sets/12 reps.
Fun work out. Feeling no stress and enjoying work outs.
Snowdaddy
Thursday, July 02, 2015
Bench Press
No competitions in my near future so I am having fun trying out new things. Still ensuring I stick to the Hepburn principle of a Power and Pump Phase with every work out.
Warm Up
Light Stretching.
Bench Press - bar/12 reps, 135lbs/12 reps, 135lbs/10 reps, 225lbs/8 reps, 225lbs/4 dynamic reps, 315lbs/1 rep.
Power Phase
Bench Press - 350lbs/1 rep, 335lbs/1 rep.
Bench Press (with grey bands) - 335lbs/3 reps, 365lbs/3 reps, 385lbs/2 reps, 405lbs/2 reps.
Bench Press (with grey bands lowered two holes) - 405lbs/1 rep, 425lbs/1 rep, 425lbs/1 rep.
Pump Phase
Bench Press - 3 sets/3 reps/315lbs, 3 sets/6 reps/225lbs (NG).
Arms
Dumbbell Curls - 2 sets/8 reps/35lbs.
Dumbbell OH Ext - 2 sets/8 reps/35lbs.
The grey bands really helped though my sticking point but slowed right down at lock out. I may play with these for a while. Feeling healthy and some what strong.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - bar/12 reps, 135lbs/12 reps, 135lbs/10 reps, 225lbs/8 reps, 225lbs/4 dynamic reps, 315lbs/1 rep.
Power Phase
Bench Press - 350lbs/1 rep, 335lbs/1 rep.
Bench Press (with grey bands) - 335lbs/3 reps, 365lbs/3 reps, 385lbs/2 reps, 405lbs/2 reps.
Bench Press (with grey bands lowered two holes) - 405lbs/1 rep, 425lbs/1 rep, 425lbs/1 rep.
Pump Phase
Bench Press - 3 sets/3 reps/315lbs, 3 sets/6 reps/225lbs (NG).
Arms
Dumbbell Curls - 2 sets/8 reps/35lbs.
Dumbbell OH Ext - 2 sets/8 reps/35lbs.
The grey bands really helped though my sticking point but slowed right down at lock out. I may play with these for a while. Feeling healthy and some what strong.
Snowdaddy
Tuesday, June 30, 2015
Squats
Beautiful day so I opened the garage door and got under a bar.
Warm Up
Leg Swings and Stretching.
Squats - 3 sets/6 reps/bar, 3 sets/6 reps/135lbs, 3 sets/3 reps/225lbs, 3 sets/1 rep/315lbs, 365lbs/1 rep.
Power Phase
Squats (belt and knee sleeves) - 3 sets/1 rep/405lbs.
Pump Phase
Box Squats - 5 sets/4 reps/225lbs, 1 set/5 reps/225lbs.
Core Work
Ab Sling Knee Ups - 3 sets/10 reps.
Took my time and really focused on form. By the time I got to 405lbs I felt solid. A great work out. My upper back has a large red line.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 3 sets/6 reps/bar, 3 sets/6 reps/135lbs, 3 sets/3 reps/225lbs, 3 sets/1 rep/315lbs, 365lbs/1 rep.
Power Phase
Squats (belt and knee sleeves) - 3 sets/1 rep/405lbs.
Pump Phase
Box Squats - 5 sets/4 reps/225lbs, 1 set/5 reps/225lbs.
Core Work
Ab Sling Knee Ups - 3 sets/10 reps.
Took my time and really focused on form. By the time I got to 405lbs I felt solid. A great work out. My upper back has a large red line.
Snowdaddy
Friday, June 26, 2015
Deadlifts and Tire Fun
Today is a GREAT day!!! I was given a 225lbs tire! I am very new to training with a tire so I just goofed around today. Another toy for me to play with. Oh ya, I also did a few Deadlifts.
Deadlifts - 225lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep, 495lbs/1 rep, 600lbs/miss (I have no idea what I was thinking. It didn't move an inch), 3 sets/1 rep/500lbs, 405lbs/1 rep.
On the tire I hit it with a 10lbs sledge hammer - 5 reps left, 5 reps right, break, 10 reps left, 10 reps right, 5 reps left, 5 reps right. I also flipped it about 15 times over the entire work out.
It was very hot training in the drive way today, +30 degC. I feel better because of it. I'm sure I will make some kind of profound statement about my training this summer in a few weeks from now.
Snowdaddy
Deadlifts - 225lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep, 495lbs/1 rep, 600lbs/miss (I have no idea what I was thinking. It didn't move an inch), 3 sets/1 rep/500lbs, 405lbs/1 rep.
On the tire I hit it with a 10lbs sledge hammer - 5 reps left, 5 reps right, break, 10 reps left, 10 reps right, 5 reps left, 5 reps right. I also flipped it about 15 times over the entire work out.
It was very hot training in the drive way today, +30 degC. I feel better because of it. I'm sure I will make some kind of profound statement about my training this summer in a few weeks from now.
Snowdaddy
Wednesday, June 24, 2015
Bench Press and Toys
A beautiful day today so I opened the garage door for some Bench Press. Not only that I pulled some toys out onto the grassy strip in front of the house to play with my sled, 75ft of hemp rope, and my 75lbs keg.
Warm Up
Stretching.
Bench Press - 135lbs/12 reps, 135lbs/6 dynamic reps, 225lbs/8 reps, 225lbs/4 dynamic reps.
Working Sets
Bench Press - 315lbs/3 reps.
The following is a super set for 5 times through.
Bench Press - 315lbs/3 reps.
Sled Pull - 75lbs/75ft.
Keg Pick and Carry - 75lbs/75ft.
I took a rest between each of the rotations. No more than 5 minutes. Not a bad work out and I got a chance to enjoy the sun. I will have to try this again soon. Maybe Saturday with Deadlifts.
Snowdaddy
Warm Up
Stretching.
Bench Press - 135lbs/12 reps, 135lbs/6 dynamic reps, 225lbs/8 reps, 225lbs/4 dynamic reps.
Working Sets
Bench Press - 315lbs/3 reps.
The following is a super set for 5 times through.
Bench Press - 315lbs/3 reps.
Sled Pull - 75lbs/75ft.
Keg Pick and Carry - 75lbs/75ft.
I took a rest between each of the rotations. No more than 5 minutes. Not a bad work out and I got a chance to enjoy the sun. I will have to try this again soon. Maybe Saturday with Deadlifts.
Snowdaddy
Tuesday, June 23, 2015
Got some amazing news today
As the title states, We got some amazing news today. My family moved from Nova Scotia to Manitoba last summer. The Nova Scotia (more so Greenwood) housing market is stagnant and we had little to no intrest in our house which was for sale. Today we finalized the sale of our house!!! We lost a fair bit of money but at least it is now gone and we can officially move on with our lives. To celebrate the sale of the house I decided to Squat.
Warm Up
Leg Swings and Stretching.
I wanted to work on form and not so much on weight. I mixed between bench squats and regular squats. I actually don't remember how many sets and how many reps I actually did. I know there where quite a few.
Power Phase
Squats - 3 sets/1 rep/405lbs.
Pump Phase
Squats - 6 sets/4 reps/225lbs.
The first part of my Squat work out was done down stairs in the 17 Wing Strength Club. There I worked up to 140kg. Like I said previous, I have no idea how many sets/reps. I do know there were a lot. After the dungeon time I came upstairs and worked up to 405lbs. An amazing Squat work out.
Snowdaddy
Warm Up
Leg Swings and Stretching.
I wanted to work on form and not so much on weight. I mixed between bench squats and regular squats. I actually don't remember how many sets and how many reps I actually did. I know there where quite a few.
Power Phase
Squats - 3 sets/1 rep/405lbs.
Pump Phase
Squats - 6 sets/4 reps/225lbs.
The first part of my Squat work out was done down stairs in the 17 Wing Strength Club. There I worked up to 140kg. Like I said previous, I have no idea how many sets/reps. I do know there were a lot. After the dungeon time I came upstairs and worked up to 405lbs. An amazing Squat work out.
Snowdaddy
Monday, June 22, 2015
2015 Portage Strength Classic
Last Saturday I competed for the first time in over a year. This was also my first competition back in Manitoba since February 2008. It is great being back. Not my best competition but it was pretty good.
Squat - 190/200/205kg miss.
Bench Press - 155/160/165kg.
Deadlift - 240/250/262.5kg miss.
Total - 615kg.
I am pleased that I finished the squats with out insident. I equalled my competition pb in the bench press. My final deadlift was silly and I should have gone 257.5kg and I would have gotten a good lift. I did squats with a wide grip and it felt alright. Discussing with a friend of mine I have concluded that because I cannot train with a wide grip it doesn't make sense to compete with a wide grip. I will however continue to grasp the bar with my pinky finger under the bar to relieve pressure from my elbows. The bench press equals my competition best but felt much better than any other competition bench to date. The deadlifts were solid and my form didn't break. All in all a well thought out and planned meet.
Snowdaddy
Squat - 190/200/205kg miss.
Bench Press - 155/160/165kg.
Deadlift - 240/250/262.5kg miss.
Total - 615kg.
I am pleased that I finished the squats with out insident. I equalled my competition pb in the bench press. My final deadlift was silly and I should have gone 257.5kg and I would have gotten a good lift. I did squats with a wide grip and it felt alright. Discussing with a friend of mine I have concluded that because I cannot train with a wide grip it doesn't make sense to compete with a wide grip. I will however continue to grasp the bar with my pinky finger under the bar to relieve pressure from my elbows. The bench press equals my competition best but felt much better than any other competition bench to date. The deadlifts were solid and my form didn't break. All in all a well thought out and planned meet.
Snowdaddy
Thursday, June 11, 2015
Squats and Tire Deadlifts
Still getting ready for the competition on June 20th I wanted to Squat with a wide grip. I was very pleased with the results.
Warm Up
Leg Swings and Stretching.
Squats - 20kg/6 reps, 20kg/6 reps, 65kg/6 reps, 65kg/6 reps, 105kg/4 reps, 105kg/4 reps, 145kg/1 rep, 145kg/1 rep.
Power Phase
Squats (with belt and knee sleeves) - 2 sets/1 rep/185kg, 1 set/1 rep/200kg.
Pump Phase
Squats - 3 sets/6 reps/135lbs, 3 sets/6 reps/135lbs + light bands.
The wide grip allowed me to drop my elbows and keep a better chest out / head up position. This competition is gonna be good.
Out in the garage today I enjoyed some Deadlifts. The floor in my garage sounds hollow under it so I wanted to protect it and not go through it. As I tried before my wife's winter tires and rims fit nicely on the two inch diameter Olympic bar. The soft tire did the trick and I was able to pull/ The only problem is that the tires are a larger diameter than the plates and the bar sits about 3 inches higher than legal. Oh well, the pulling was AWESOME!!!
Tire Deadlifts - 315lbs/4 reps, 315lbs/4 reps, 405lbs/3 reps, 495lbs/1 rep, 585lbs/1 rep.
I will have fun playing with the tires again for sure.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 20kg/6 reps, 20kg/6 reps, 65kg/6 reps, 65kg/6 reps, 105kg/4 reps, 105kg/4 reps, 145kg/1 rep, 145kg/1 rep.
Power Phase
Squats (with belt and knee sleeves) - 2 sets/1 rep/185kg, 1 set/1 rep/200kg.
Pump Phase
Squats - 3 sets/6 reps/135lbs, 3 sets/6 reps/135lbs + light bands.
The wide grip allowed me to drop my elbows and keep a better chest out / head up position. This competition is gonna be good.
Out in the garage today I enjoyed some Deadlifts. The floor in my garage sounds hollow under it so I wanted to protect it and not go through it. As I tried before my wife's winter tires and rims fit nicely on the two inch diameter Olympic bar. The soft tire did the trick and I was able to pull/ The only problem is that the tires are a larger diameter than the plates and the bar sits about 3 inches higher than legal. Oh well, the pulling was AWESOME!!!
Tire Deadlifts - 315lbs/4 reps, 315lbs/4 reps, 405lbs/3 reps, 495lbs/1 rep, 585lbs/1 rep.
I will have fun playing with the tires again for sure.
Snowdaddy
Saturday, June 06, 2015
Deadlifts
Still hammering home my opener for Deadlifts. Feeling not too bad.
Warm Up
Leg Swings and Stretching.
Dynamic Squats - 2 sets/8 reps/20kg.
Deadlifts - 75kg/6 reps, 125kg/4 reps, 175kg/1 rep, 175kg/1 rep.
Power Phase
Deadlifts - 2 sets/1 rep/245kg.
Pump Phase
Deadlifts - 6 sets/3 reps/175kg, 4 sets/1 rep/125kg.
I worked out with my son who set a new PB today. I was also helping out a friend with her squats. Not a bad work out. I will be ready for some good numbers on the 20th.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Dynamic Squats - 2 sets/8 reps/20kg.
Deadlifts - 75kg/6 reps, 125kg/4 reps, 175kg/1 rep, 175kg/1 rep.
Power Phase
Deadlifts - 2 sets/1 rep/245kg.
Pump Phase
Deadlifts - 6 sets/3 reps/175kg, 4 sets/1 rep/125kg.
I worked out with my son who set a new PB today. I was also helping out a friend with her squats. Not a bad work out. I will be ready for some good numbers on the 20th.
Snowdaddy
Friday, June 05, 2015
Bench Press
Back to the 17 Wing Strength Club for some Bench Press before work. Still not as strong as I would like but it is getting better.
Warm Up
Light Stretching.
Bench Press - 75kg/12 reps, 75kg/4 dynamic reps, 125kg/4 reps.
Power Phase
Bench Press - 5 sets/1 rep/160kg.
working on the pause and legal for competition.
Pump Phase
Bench Press - 6 sets/4, 4, 4, 4, 4, 5 reps/125kg.
Support Work
WG Cable Press Downs - 4 sets/12 reps/100, 120, 135, 135lbs.
Standing Military Press - 3 sets/6 reps/135, 135, 155lbs.
I am fine tuning my Bench Press and support work. After this competition I will be making an assault on a 400lbs Bench Press.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 75kg/12 reps, 75kg/4 dynamic reps, 125kg/4 reps.
Power Phase
Bench Press - 5 sets/1 rep/160kg.
working on the pause and legal for competition.
Pump Phase
Bench Press - 6 sets/4, 4, 4, 4, 4, 5 reps/125kg.
Support Work
WG Cable Press Downs - 4 sets/12 reps/100, 120, 135, 135lbs.
Standing Military Press - 3 sets/6 reps/135, 135, 155lbs.
I am fine tuning my Bench Press and support work. After this competition I will be making an assault on a 400lbs Bench Press.
Snowdaddy
Tuesday, June 02, 2015
Squats
Getting ready for the competition on the 20th June. Today I did Squats in my singlet and SBD knee sleeves. Felt good.
Warm Up
Leg Swings and Stretching.
Squats - 60kg/6 reps, 60kg/6 reps, 100kg/4 reps, 100kg/4 reps, 150kg/1 rep, 150kg/1 rep.
Power Phase
Squats - 180kg/1 rep, 195kg/1 rep, 200kg/1 rep, 190kg/1 rep.
Pump Phase
Squats - 3 sets/3 reps/140kg, 3 sets/6 reps/60kg.
I really enjoyed the Pump Phase of training today. I think from now on I would like to do 9 sets total ei; 3 sets/3 reps/315lbs, 3 sets/4 reps/225lbs, 3 sets/6 reps/135lbs. Or something like that.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 60kg/6 reps, 60kg/6 reps, 100kg/4 reps, 100kg/4 reps, 150kg/1 rep, 150kg/1 rep.
Power Phase
Squats - 180kg/1 rep, 195kg/1 rep, 200kg/1 rep, 190kg/1 rep.
Pump Phase
Squats - 3 sets/3 reps/140kg, 3 sets/6 reps/60kg.
I really enjoyed the Pump Phase of training today. I think from now on I would like to do 9 sets total ei; 3 sets/3 reps/315lbs, 3 sets/4 reps/225lbs, 3 sets/6 reps/135lbs. Or something like that.
Snowdaddy
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