Day 3 Pre Competition

I am Pumped Up!!! Today is the first day since Nationals I have put real weight on my Squats. Using the new form, wide grip, wide stance, flat shoes, I am getting much better hip drive and muscle activation. I have never felt more comfortable while Squatting. The power is certainly there.

Leg Swings and Stretching.
Squats - bar/8 reps, bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 430lbs/2 reps, 440lbs/2 reps, 455lbs/3 reps.
Bench Press - 135lbs/8 reps, 4 sets/4 reps/245lbs.
Deadlift - 225lbs/6 reps, 3 sets/3 reps/365lbs.

I was worried that I would fail with weight today but the opposite happened. Bring on World's.

Snowdaddy

Day 2 Pre Contest

Amazing work out in the garage today. I took my time and really enjoyed the mild weather. Great work out!

Leg Swings and Stretching.
Squats - bar/8 reps, bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 3 sets/3, 3, 4 reps/315lbs.
Bench Press - 135lbs/8 reps, 225lbs/8 reps, 3 sets/1 rep/315lbs.
Deadlifts - 225lbs/6 reps, 315lbs/3 reps, 3 sets/3, 4, 4 reps/365lbs.

AB Sling Knee Ups - 3 sets/12 reps.
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.

Days like today are why I have a home gym. The open garage door made a show for all who walked by. Vinyl records with classic rock was the cherry on top. All days should be like these.

Snowdaddy

Day 1 of Pre contest Training

The volume work is done and it's time for some Power Work. I haven't done Deadlifts properly in 4 weeks and today was the first day of Heavy Deadlifts. I was nervous before starting but I did just fine.

Leg Swings and Stretching.
Squats - bar/8 reps, 65kg/8 reps, 65kg/8 reps, 105kg/8 reps, 105kg/3 reps, 3 sets/3 reps/145kg.
Bench Press - 70kg/8 reps, 4 sets/4 reps/110kg.
Deadlifts - 115kg/3 reps, 165kg/3 reps, 195kg/1 rep, 3 sets/1 rep/225kg.

Feeling healthy and strong. Bring on more heavy shit!!!

Snowdaddy

Day 11

Oh my, oh my... I wasn't feeling it tonight but, again I stepped up my game and hit it hard. I dusted off my Buffalo Bar for something different. Fun and games.

Warm Up
Leg Swings and Stretching.
Buffalo Bar Squats - bar (30lbs)/6 reps, bar/6 reps, 130lbs/6 reps, 230lbs/6 reps.

Working Sets
Buffalo Bar Squats - 300lbs/6 reps, 2 sets/6 reps/350lbs, 2 sets/7 reps/300lbs.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 245lbs/6 reps, 4 sets/6 reps/275lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.

Video - Buffalo Bar Squat 350lbs/6 reps

Strong work out. I was surfing FB and found a video of Kelly Branton who recommended Hammer Curls for those who have vibrating arms when Benching. I will try to continue to use these right up till worlds.

Snowdaddy

Day 10

Saturday afternoon my wife proposed we go out for dinner. I feel guilty if I go out and have a crazy meal without having a great work out first. Into the garage I go. I was limited on time so I shortened my sets. Still, it felt great!

Warm Up
Leg Swings and Stretching.
Squats - bar/10 reps, 135lbs/8 reps, 225lbs/6 reps.

Working Sets
Squats - 315lbs/6 reps, 335lbs/6 reps, 345lbs/7 reps, 365lbs/1 rep.
Bench Press - 135lbs/8 reps, 245lbs/6 reps, 275lbs/6 reps, 315lbs/6 reps, 365lbs/1 rep.

I wanted to try some singles at the end of each exercise. Still feeling solid and strong.

Snowdaddy

Day 9

End of week three and I'm feeling strong. Not very fit, mostly fat, but strong. It was HOT today. 39 degC. I was bummed out from work today plus the heat really made the work out a struggle. I took my time and grinded through. 3.5 hours later and I'm finally having my supper.

Warm Up
Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar, 2 sets/8 reps/155lbs, 245lbs/6 reps.

Working Sets
Squats - 4 sets/6 reps/335lbs, 1 set/7 reps/335lbs.
Bench Press - 1 set/8 reps/155lbs, 5 sets/6 reps/245lbs, 1 set/8 reps/245lbs.

I am spent. Time to eat, then shower, the go to bed.

Snowdaddy

Day 8

Wide grip, wide stance, and flat shoes. My Squat has changed completely since Nationals, a change for the better. I feel more in control and more comfortable. Leg drive and hip involvement have never felt better. No pain from my adductor or knees. It's a amazing how after so many years of training I feel like I'm finally getting things right. Hoping for big Squat numbers at World's. Of course, if the Squat goes up, so does everything else.

Warm Up
Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/6 reps.

Working Sets
Squats - 3 sets/6 reps/335lbs, 2 sets/6 reps/345lbs.
Bench Press - 4 sets/6 reps/250lbs/315lbs/6 reps/250lbs/6 reps.

Feeling good, feeling strong. Training is going really well and World's is going to be AWESOME!!!

Snowdaddy

Day 6 and 7

On day 5 I wore my Squat shoes. I thought this would be and has historically been a good choice. All my best Squats have been done in these Squat shoes. Unfortunately these shoes pushed me over forward too much and it buggered my lower back. The next morning I was considering going to see a Dr. because the ache I was feeling was down near my coxis. A day off training and a day of easy training really helped. Today's training was much better. I didn't finish everything I was scheduled for but I went up in weight and I feel better now. Of course I am training in flat shoes and not in the heals of my Squat shoes.

Day 6

Lots of Stretching and Leg Swings.
Squats - 3 sets/6 reps/bar, 3 sets/6 reps/135lbs, 2 sets/3 reps/225lbs.

My back is really feeling bad at this point time to switch to Bench Press.

Bench Press - 135lbs/8 reps, 3 sets/6 reps/245lbs.

Again my back is buggered and I can't even get into position to bench properly.

Day 7

Leg Swings and Stretching.
Squats - bar/6 reps, 70kg/6 reps, 3 sets/6, 6, 8 reps/150kg
Bench Press - 60kg/8 reps, 2 sets/110kg/6 reps, 140kg/6 reps.

Still a bit cautious about my back I held back. Now I feel much better and will throw down next training day.

Snowdaddy

Day 5

I have worked the last two nights and my CNS is completely screwed up. I took my time this afternoon and pushed through the sets.

Warm Up
Leg Swings and Stretching.
Squats - 2 sets/bar/8 reps, 2 sets/135lbs/8 reps, 225lbs/6 reps.

Working Sets
Squats - 5 sets/6 reps/320lbs (4th set was for 8 reps).
Bench Press - 135lbs/8 reps, 6 sets/6 reps/245lbs.

Feeling strong despite my schedule. Now to get a bit of rest before going in again tonight.

Snowdaddy

Day 4

Today's training is the start of week two. Squats felt amazing today! I spent a while stretching and foam rolling my lower body and I'm glad I did.

Warm Up
Leg Swings and Stretching.
Squats - 2 sets/bar/8 reps, 2 sets/8 reps/70kg, 100kg/6 reps.

Working Sets
Squats - 5 sets/6 reps/145kg.
Bench Press - 60kg/8 reps, 5 sets/6 reps/110kg.
Deadlifts - 70kg/6 reps, 90kg/6 reps.

I still haven't got back into Deadlifts. With the effort put forth in the Squats I really don't feel the Deadlifts are suffering. This week I will have lots more time for training as I am on duty and I will work in some Deadlifts.

Snowdaddy

Day 3

Much better today. It was cool in the garage but I dressed up for it with sweat pants and sweat shirt. Adductor problems still give me some concern and I am a bit cautious when Squatting. That said I gutting it out and powered through the sets.

Warm Ups
Leg Swings and Stretching
Squats - 2 sets/bar/8 reps, 2 sets/135lbs/8 reps, 225lbs/6 reps.

Working Sets
Squats - 5 sets/315lbs/5, 6, 6, 6, 6 reps.
Bench Press - 135lbs/10 reps, 2 sets/6 reps/225lbs, 4 sets/6 reps/245lbs.

*No Deadlifts*

I am still concerned about Deadlifts and my adductor. Furthermore, there isn't much room in my garage gym and the floor is suspect. So I didn't do Deadlifts. Next training day is Sunday at the 17 Wing Strength Club. I will Deadlift then.

Snowdaddy

Day 2

After Sunday's training my adductor has been a problem and my hamstrings have been extremely tight. Training needs to get done and with the weather changing for the better it's time to train in my garage. I took warm ups very slow and easy and didn't complete a full training day but I am pleased with today's performance. Keep on keepin' on.

Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps, bar/6 reps, 135lbs/8 reps, 135lbs/8 reps, 225lbs/3 reps.

Working Sets
Squats - 6 sets/3, 4, 4, 4, 5, 5 reps/315lbs.
Bench Press - 135lbs/12 reps, 5 sets/6 reps/225lbs.
Below Knee Rack Pulls - 4 sets/12 reps/225lbs.

I don't know why my left adductor is now problematic while doing Deadlifts yet not so bad while doing Squats. A friend of mine suggested I push my back into the bar during Squats instead of pulling the bar into my back. It seemed to make a huge difference. So much so, even my adductor didn't bother me so much. Interesting.

Snowdaddy

Day 1 of Worlds Training

Today was a day of fun and games. First of all today was my first day of training for the IPF Worlds. Second today was the 17 Wing Strength Club 80s training day. Dress in 80s fashions and lift to 80s music. We had a great time. After training we went to Ye's Chinese buffet to fill our faces. It was a great day.

Warm Up
Leg Swings and Stretching.
Squat - bar/6 reps, 70kg/6 reps, 70kg/6 reps, 70kg/6 reps.

Working Sets
Squat - 5 sets/6 reps/140kg.
Bench Press - 5 sets/6 reps/110kg.
Deadlift - 4 sets/6 reps/165kg.

I missed my last set of Deadlifts because my left side adductor decided to act up again. This SUCKS!!! The Squats didn't bother me at all. In fact they felt really good. Time to rest up till Wednesday after work. Hopefully this will not be the way my World's training goes.

Snowdaddy

Bench Press

Keeping busy before the pain begins. I have confidence that the pre competition training will be manageable but it may kill me. Today I hit the Bench Press during lunch. I was surprised at my numbers.

Light Stretching.
Bench Press - 135lbs/12 reps, 3 sets/225lbs/6 reps, 2 sets/1 rep/365lbs, 3 sets/6 reps/225lbs.

365lbs seemed easy. I will most certainly be in store for a Bench Press PB at Worlds.

Snowdaddy

Squats

Next week I start the precompetition training. This week is all about preparing for that.

Leg Swings and Stretching.
Squats - 3 sets/8 reps/20kg, 3 sets/8 reps/60kg, 2 sets/6 reps/100kg, 4 sets/1, 3, 5, 6 reps/140kg.

After doing Deadlifts on Friday I was still quite tight through the hips and it took me a while to warm up properly. After my mobility returned I felt much better. Starting weight for Squats is 140kg/6 sets/5 reps.

Snowdaddy

Deadlifts

Training at the 17 Wing Strength Club tonight with the gang. We have such an awesome group of people who lift at the Strength Club. The energy is amazing. Furthermore, my wife joined me tonight to learn how to Squat. She did pretty good  for her first time.

Light Stretching.
Deadlifts - 70kg/6 reps, 120kg/6 reps, 170kg/6 reps, 230kg/2, 1, 2 reps. 180kg/6 reps, 120kg/8 reps.

All the lifts felt good and strong. I reviewed a video of 230kg and my form really surprised me. How good it was. The volume work has really paid off.

Snowdaddy

Bench Press

In an effort to bring my numbers back up I put a bit of weight on the bar for Bench Press today.

Light Stretching.
Bench Press - 135lbs/12 reps, 185lbs/6 reps, 225lbs/6 reps, 275lbs/6 reps, 315lbs/4 reps, 275lbs/6 reps, 225lbs/6 reps, 135lbs/12 reps.

Feeling solid and ready for some serious heavy training.

Snowdaddy

Squats

On the 17th of April I start the precompetition phase of my training. Today has proved to me that the volume training I have been doing has paid off.

Leg Swings and Light Stretching.
Squats - 45lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps, 405lbs/3 reps, 315lbs/6 reps, 225lbs/6 reps, 135lbs/8 reps.

Considering I have had 405lbs on my back since Nationals all three reps felt solid and controlled. I stopped at 3 reps but I could have done 5 reps. This week I am bringing up my weight to prepare for the first week of World's Training.

Snowdaddy

Deload Squat, Bench, and Deadlift

Nice and light with a touch of volume.

Leg Swings and Stretching.
Squats - 3 sets/6 reps/20kg, 6 sets/6 reps/60kg.
Bench Press - 5 sets/6 reps/60kg.
Deadlifts - 4 sets/6 reps/60kg.

I took lots of rest time between sets and focused on form and speed. My right knee bothers me a bit until I warm up properly. After the first 3 sets of Squats my knee stopped being an issue. I start my pre competition training on the 17th so I'll keep it easy till then.

Snowdaddy

Squat Deload

Training in my garage on Wednesday. The weather was a bit more mild so temperatures in the garage were adequate.

Light Stretching.
Squats - 6 sets/6 reps/135lbs, 225lbs/1 rep, 315lbs/1 rep, 135lbs/8 reps.

Not much but still felt like a good training day. Squats still offer me grief. I think too much about form and they become difficult. I don't think enough and I injure myself. I'm sure things will change but it's going to take time.

Snowdaddy