Training in the garage last night. It was a little chilly, +9 degC, but I dressed up and it was more than fine. I decided to try heavier weights tonight and change my training back to a Hepburn style program. Power Phase of heavy shingles followed by a Pump Phase of a more volume base.
Light Stretches and Shoulder Mobility.
Bench Press
W/U - 2 sets/12 reps/135lbs, 225lbs/12 reps, 275lbs/1 rep, 295lbs/2 reps, 315lbs/1 rep.
Power Phase - 3 sets/1 rep/330lbs.
Pump Phase - 5 sets/6 reps/225lbs.
Support Work
Dumbbell Curl and OH Press - 5 sets/8 reps/35lbs.
Seems like a good place to start. Next Bench work out I will do 4 Power Phase sets and adjust the Pump Phase. 6 reps should be max. I'll go up to 235lbs and go 5 sets of 5. Or something like that.
Snowdaddy
A Top 40 Weightlifting Blog
Tuesday, October 23, 2018
Sunday, October 21, 2018
Squat
At the 17 Wing Strength Club today for some fun Squats.
Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 70kg/12 reps, 2 sets 12 reps/80kg, 2 sets/12 reps/85kg, 95kg/12 reps.
Video 95kg/12 reps.
I was wearing my knee sleeves and belt today. It was nice to push myself out of that comfort zone. Although it still wasn't really that difficult. Keep pushing and the numbers will keep going up.
Snowdaddy
Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 70kg/12 reps, 2 sets 12 reps/80kg, 2 sets/12 reps/85kg, 95kg/12 reps.
Video 95kg/12 reps.
I was wearing my knee sleeves and belt today. It was nice to push myself out of that comfort zone. Although it still wasn't really that difficult. Keep pushing and the numbers will keep going up.
Snowdaddy
Friday, October 19, 2018
Bench Press
Training in my garage tonight was awesome. My uninsulated garage still retained some of the wonderfully warm weather from yesterday. Time for Bench Press!!!
Light Stretches.
Bench Press - 135lbs/12 reps, 185lbs/12 reps, 2 sets/12 reps/225lbs, 4 sets/12 reps/235lbs.
Hammer Curl and OH Press - 5 sets/12 reps/15, 20, 3 x 30lbs.
Hammer Curls - 3 sets/12 reps/30lbs.
OH Plate Ext - 4 sets/12 reps/45lbs.
Again my Bench Press is going in the right direction. The first set of 225lbs actually felt very light. Kinda like it used to. All the curls will get the girls. My arms and forearms are getting bigger and better.
Snowdaddy
Light Stretches.
Bench Press - 135lbs/12 reps, 185lbs/12 reps, 2 sets/12 reps/225lbs, 4 sets/12 reps/235lbs.
Hammer Curl and OH Press - 5 sets/12 reps/15, 20, 3 x 30lbs.
Hammer Curls - 3 sets/12 reps/30lbs.
OH Plate Ext - 4 sets/12 reps/45lbs.
Again my Bench Press is going in the right direction. The first set of 225lbs actually felt very light. Kinda like it used to. All the curls will get the girls. My arms and forearms are getting bigger and better.
Snowdaddy
Deadlifts
In my garage yesterday after work. The weather was outstanding. 24 degC. I put on some records and pulled some weight.
Leg Swings and Stretching.
Deadlifts - 2 sets/ 12 reps/135lbs, 205lbs/12 reps, 4 sets/12 reps/225lbs, 245lbs/12 reps.
After the weights I chugged down a protein shake then went for a 4.4km walk with my kids. All in all it was a great evening to exercise.
Snowdaddy
Leg Swings and Stretching.
Deadlifts - 2 sets/ 12 reps/135lbs, 205lbs/12 reps, 4 sets/12 reps/225lbs, 245lbs/12 reps.
After the weights I chugged down a protein shake then went for a 4.4km walk with my kids. All in all it was a great evening to exercise.
Tuesday, October 16, 2018
Bench Press
Training in the garage again tonight. Again it's a little chilly but I still love training at home especially when my numbers keep going up.
Light Stretching and Mobility.
Bench Press - 2 sets/12 reps/135lbs, 4 sets/12 reps/225lbs, 2 sets/12 reps/235lbs.
Plate Hammer Curls - 2 sets/12 reps/25lbs plates.
Plate Hammer Curls and Press - 3 sets/12 reps/25lbs plates.
OH Plate Extensions - 4 sets/12 reps/45lbs plate.
My left shoulder is still giving me grief. I haven't decided if the lifting is making it feel better or keeping it a nagging issue. There's no mechanical issues. It just aches a little.
Snowdaddy
Light Stretching and Mobility.
Bench Press - 2 sets/12 reps/135lbs, 4 sets/12 reps/225lbs, 2 sets/12 reps/235lbs.
Plate Hammer Curls - 2 sets/12 reps/25lbs plates.
Plate Hammer Curls and Press - 3 sets/12 reps/25lbs plates.
OH Plate Extensions - 4 sets/12 reps/45lbs plate.
My left shoulder is still giving me grief. I haven't decided if the lifting is making it feel better or keeping it a nagging issue. There's no mechanical issues. It just aches a little.
Snowdaddy
Monday, October 15, 2018
Bench Press, Deadlifts and Squats
Saturday I happened to be up by the Strength Club so I decided to drop in for some Bench Press and Deadlifts.
Light Stretching.
Alternate the following
Bench Press - 135lbs/12 reps, 6 sets/12 reps/225lbs.
Deadlifts - 70kg/12 reps, 6 sets/12 reps/90kg.
Dumbbell Hammer Curls - 30, 35, 40lbs/12 reps.
OH Plate Extensions - 3 sets/12 reps/45lbs.
Today was supposed to be a PT period at the end of the work day. Too busy. Good thing I have a gym at home. Even if it is cold right now.
Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 2 sets/12 reps/135lbs, 155lbs/12 reps, 3 sets/12 reps/185lbs.
Plate Curls/Plate Extensions - 2 sets/6, 6, 6, 6 reps/45lbs.
Feeling really good to put some work in again.
Snowdaddy
Light Stretching.
Alternate the following
Bench Press - 135lbs/12 reps, 6 sets/12 reps/225lbs.
Deadlifts - 70kg/12 reps, 6 sets/12 reps/90kg.
Dumbbell Hammer Curls - 30, 35, 40lbs/12 reps.
OH Plate Extensions - 3 sets/12 reps/45lbs.
Today was supposed to be a PT period at the end of the work day. Too busy. Good thing I have a gym at home. Even if it is cold right now.
Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 2 sets/12 reps/135lbs, 155lbs/12 reps, 3 sets/12 reps/185lbs.
Plate Curls/Plate Extensions - 2 sets/6, 6, 6, 6 reps/45lbs.
Feeling really good to put some work in again.
Snowdaddy
Thursday, October 11, 2018
Squats and Walking
I really enjoyed walking this summer. Now that it's getting colder I have been a bit hesitant to go for a stroll. Tonight I got out of my comfort zone and walked around the block. First was Squats.
Leg Swings and Light Stretching.
Squats - bar/12 reps, 135lbs/8 reps, 135lbs/12 reps, 5 sets/12 reps/145lbs.
I wanted to do 6 sets of 12 reps but my daughter had to go to basketball and I had to drive. Still 11400lbs of volume. I will do better next time.
Walk around the block - 2km, 24 min.
I weighed myself this morning. My diet is way off and my BW is up about 18lbs. Currently I weigh 290lbs but I'm working the weights again. I feel my muscle is up so the extra BW isn't really bothering me too much.
Snowdaddy
Leg Swings and Light Stretching.
Squats - bar/12 reps, 135lbs/8 reps, 135lbs/12 reps, 5 sets/12 reps/145lbs.
I wanted to do 6 sets of 12 reps but my daughter had to go to basketball and I had to drive. Still 11400lbs of volume. I will do better next time.
Walk around the block - 2km, 24 min.
I weighed myself this morning. My diet is way off and my BW is up about 18lbs. Currently I weigh 290lbs but I'm working the weights again. I feel my muscle is up so the extra BW isn't really bothering me too much.
Snowdaddy
Tuesday, October 09, 2018
Bench Press and Deadlifts
Still working the volume. I haven't pulled in a while so I kept it light. My Bench seems to be going in the right direction.
Stretching and Mobility.
Alternate the following
Bench Press - 135lbs/12 reps, 205lbs/12 reps, 3 sets/12 reps/225lbs. 2 sets/12 reps/235lbs.
Deadlifts - 6 sets/12 reps/70kg.
Focusing on form. Feeling good. Muscular thickness seems to be coming back without all the extra fat. Although, I'm still fat.
Snowdaddy
Stretching and Mobility.
Alternate the following
Bench Press - 135lbs/12 reps, 205lbs/12 reps, 3 sets/12 reps/225lbs. 2 sets/12 reps/235lbs.
Deadlifts - 6 sets/12 reps/70kg.
Focusing on form. Feeling good. Muscular thickness seems to be coming back without all the extra fat. Although, I'm still fat.
Snowdaddy
Monday, October 08, 2018
Thanksgiving Squats
Before a feast I always feel better about stuffing my face after putting in some time under the bar.
Leg Swings and Stretching.
Squats - 2 sets/6 reps/bar, 2 sets/6 reps/70kg, 70kg/8 reps, 2 sets/12 reps/70kg, 3 sets/12 reps/75kg.
I only wore my knee sleeves. No belt. It took a while to warm up but once I did the sets of 12 reps just seemed to work. It's training days like this that will make me strong again.
Snowdaddy
Leg Swings and Stretching.
Squats - 2 sets/6 reps/bar, 2 sets/6 reps/70kg, 70kg/8 reps, 2 sets/12 reps/70kg, 3 sets/12 reps/75kg.
I only wore my knee sleeves. No belt. It took a while to warm up but once I did the sets of 12 reps just seemed to work. It's training days like this that will make me strong again.
Snowdaddy
Saturday, October 06, 2018
Bench Press
Working out today at work. The gym here has different equipment so I used them.
Light Stretches.
Alternate the following
Bench Press - 135lbs/12 reps, 225lbs/6+6 reps, 5 sets/12 reps/185lbs.
Machine Seated Rows - 5 sets/12 reps/120lbs.
WG Pull Downs - 5 sets/12 reps/120lbs.
Dumbbell Hammer Curls - 5 sets/12 reps/30lbs.
Not heavy. My left shoulder still is am issue. Today's training offers a great upper body pump.
Snowdaddy
Light Stretches.
Alternate the following
Bench Press - 135lbs/12 reps, 225lbs/6+6 reps, 5 sets/12 reps/185lbs.
Machine Seated Rows - 5 sets/12 reps/120lbs.
WG Pull Downs - 5 sets/12 reps/120lbs.
Dumbbell Hammer Curls - 5 sets/12 reps/30lbs.
Not heavy. My left shoulder still is am issue. Today's training offers a great upper body pump.
Snowdaddy
Friday, October 05, 2018
Bench Press and Squats
Monday was a PT period so I took advantage of the time to hit some weights.
Stretching and Shoulder Warm Up Band Work.
Alternate The Following
Bench Press - 135lbs/12 reps, 205lbs/12 reps, 5 sets/12 reps/225lbs.
Bent Over Barbell Rows - 6 sets/12 reps/60kg.
Lots of volume felt great. My back had a great pump.
Busy week meant I couldn't get into train. Today I was off so I joined a buddy for training at the Strength Club.
Leg Swings and Stretching/Mobility.
Squats - bar/6 reps, 70kg/6 reps, 70kg/6 reps, 100kg/3 reps, 120kg/3 reps.
At this point I put on my neoprene shorts with my belt and knee sleeves that I was already wearing.
Squats - 150kg/3 reps, 170kg/1 rep.
Take of neoprene shorts.
Squats - 120kg/3 reps, 120kg/6 reps.
Today I also wore my squat shoes. My mechanics are all messed up from losing so much weight. I found the squat shoes really helped. My groove was much better today.
Snowdaddy
Stretching and Shoulder Warm Up Band Work.
Alternate The Following
Bench Press - 135lbs/12 reps, 205lbs/12 reps, 5 sets/12 reps/225lbs.
Bent Over Barbell Rows - 6 sets/12 reps/60kg.
Lots of volume felt great. My back had a great pump.
Busy week meant I couldn't get into train. Today I was off so I joined a buddy for training at the Strength Club.
Leg Swings and Stretching/Mobility.
Squats - bar/6 reps, 70kg/6 reps, 70kg/6 reps, 100kg/3 reps, 120kg/3 reps.
At this point I put on my neoprene shorts with my belt and knee sleeves that I was already wearing.
Squats - 150kg/3 reps, 170kg/1 rep.
Take of neoprene shorts.
Squats - 120kg/3 reps, 120kg/6 reps.
Today I also wore my squat shoes. My mechanics are all messed up from losing so much weight. I found the squat shoes really helped. My groove was much better today.
Snowdaddy
Friday, September 28, 2018
Squats and Bench Press
I had today off work. I went to the Strength Club for activities.
Leg Swings and Stretching.
Squats (knee sleeves) - bar/8 reps, 70kg/6 reps, 120kg/3 reps, 120kg/6 reps. OOPS! 6 sets/6 reps/100kg.
Bench Press - 6 sets/6 reps/225lbs.
I loaded the bar with too much weight for Squats. I wanted to do about 225lbs so I dropped the weight to 100kg which was much better. The Bench Press was standard. My left shoulder is bothering me lately and narrow grip bench really aggravates it. I kept my grip normal wide and my shoulder felt better. I was also supposed to do Deadlifts today but I ran out of time.
Snowdaddy
Leg Swings and Stretching.
Squats (knee sleeves) - bar/8 reps, 70kg/6 reps, 120kg/3 reps, 120kg/6 reps. OOPS! 6 sets/6 reps/100kg.
Bench Press - 6 sets/6 reps/225lbs.
I loaded the bar with too much weight for Squats. I wanted to do about 225lbs so I dropped the weight to 100kg which was much better. The Bench Press was standard. My left shoulder is bothering me lately and narrow grip bench really aggravates it. I kept my grip normal wide and my shoulder felt better. I was also supposed to do Deadlifts today but I ran out of time.
Snowdaddy
Tuesday, September 25, 2018
Squats
Training at the 17 Wing Strength Club this morning. Squats are still shit but I'll never get better without doing them. Lots of sets today.
Leg Swings and Stretching.
Hip Work with small band around knees.
Squats - 2 sets/12 reps/bar, 3 sets/6 reps/70kg, 3 sets/6 reps/90kg, 3 sets/6, 6, 8 reps/100kg (belt).
Feeling pretty good. More days like today and yesterday and I'll be strong again.
Snowdaddy
Leg Swings and Stretching.
Hip Work with small band around knees.
Squats - 2 sets/12 reps/bar, 3 sets/6 reps/70kg, 3 sets/6 reps/90kg, 3 sets/6, 6, 8 reps/100kg (belt).
Feeling pretty good. More days like today and yesterday and I'll be strong again.
Snowdaddy
Bench Press
Training before work yesterday. I had a somewhat stressful morning. I went to a job interview for another job. I will have a post about this subject in the near future but for know I'll keep it on the down low.
Leg Swings and Stretching.
Alternate the following
Bench Press - 2 sets/12 reps/135lbs, 6 sets/12 reps/205lbs.
Dumbbell Rows - 5 sets/12 reps/55lbs, 3 sets/12 reps/70lbs.
All these weights are more than when I was training in my garage. Today I am enjoying a good pump chest and back.
Snowdaddy
Leg Swings and Stretching.
Alternate the following
Bench Press - 2 sets/12 reps/135lbs, 6 sets/12 reps/205lbs.
Dumbbell Rows - 5 sets/12 reps/55lbs, 3 sets/12 reps/70lbs.
All these weights are more than when I was training in my garage. Today I am enjoying a good pump chest and back.
Snowdaddy
Thursday, September 20, 2018
FORCE Test
Another Force Test has come and gone. This year my weight is way down this time so my results were way better.
20 meter rushes - 45.4 sec.
Sandbag Lift - 1:26.3 min.
Intermittent Loaded Shuttle - 3:30.0 min.
Sandbag Drag - 17.9 sec.
Still didn't get into the Bronze category but much better than past years.
Snowdaddy
20 meter rushes - 45.4 sec.
Sandbag Lift - 1:26.3 min.
Intermittent Loaded Shuttle - 3:30.0 min.
Sandbag Drag - 17.9 sec.
Still didn't get into the Bronze category but much better than past years.
Snowdaddy
Monday, September 17, 2018
Squats
A good training day at the 17 Wing Strength Club.
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/12 reps, 225lbs/6 reps, 315lbs/2 reps.
Equipped Squats - 3 sets/4 reps/315lbs, 405lbs/2 reps, 425lbs/2 reps.
Kettle Bell Swings - 50lbs/15 reps, 50lbs/20 reps, 75lbs/20 reps.
The Equipped Squats were done with straps down. This is the most I'm had on my back in a long time. The Kettle Bell Swings were a nice addition and my back feels pumped.
Snowdaddy
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/12 reps, 225lbs/6 reps, 315lbs/2 reps.
Equipped Squats - 3 sets/4 reps/315lbs, 405lbs/2 reps, 425lbs/2 reps.
Kettle Bell Swings - 50lbs/15 reps, 50lbs/20 reps, 75lbs/20 reps.
The Equipped Squats were done with straps down. This is the most I'm had on my back in a long time. The Kettle Bell Swings were a nice addition and my back feels pumped.
Snowdaddy
Sunday, September 16, 2018
Friday and Saturday
Friday I was off work. It allowed me the time to get together with some friends at the 17 Wing Strength Club. I'm still lacking tremendously in the Squats department. A fellow lifter explained that it was simply my CNS that isn't conditioned to move big weights. That sort of made me feel better. However, I still didn't do very much in the Squat department.
Leg Swings and Stretching.
Squats - 3 sets/6 reps/bar, 4 sets/4 reps/70kg.
Enough Squats. Time to play with some Deadlifts.
Deadlifts - 2 sets/6 reps/70kg (Sumo), 6 sets/6 reps/120kg (Conv).
The Deadlifts felt pretty good. I video taped my lifts and I'm not dropping my hips the way I would like. Lots to work on.
Yesterday I spent some time in the garage. I'm really enjoying super setting Pressing with Bent Over Dumbbell Rows. Good stretch and good upper body pump.
Light Stretching.
Super Set the following,
Bench Press - 135lbs/12 reps, 6 sets/12 reps/185lbs.
Bent Over Dumbbell Rows - 30lbs/12 reps, 6 sets/12 reps/50lbs.
Keeping active by working on volume and mobility by going through the motions.
Snowdaddy
Leg Swings and Stretching.
Squats - 3 sets/6 reps/bar, 4 sets/4 reps/70kg.
Enough Squats. Time to play with some Deadlifts.
Deadlifts - 2 sets/6 reps/70kg (Sumo), 6 sets/6 reps/120kg (Conv).
The Deadlifts felt pretty good. I video taped my lifts and I'm not dropping my hips the way I would like. Lots to work on.
Yesterday I spent some time in the garage. I'm really enjoying super setting Pressing with Bent Over Dumbbell Rows. Good stretch and good upper body pump.
Light Stretching.
Super Set the following,
Bench Press - 135lbs/12 reps, 6 sets/12 reps/185lbs.
Bent Over Dumbbell Rows - 30lbs/12 reps, 6 sets/12 reps/50lbs.
Keeping active by working on volume and mobility by going through the motions.
Snowdaddy
Monday, September 10, 2018
Sunday / Monday
On Sunday I did some Bench Press and Dumbbell Rows.
Bench Press - 4 sets/12 reps/135lbs, 4 sets/12 reps/185lbs.
Bent Over Dumbbell Rows - 8 sets/12 reps/20, 30, 35, 50x5lbs.
Lots of volume on the front and back. Felt great!
Today I did lots of body weight Squats and some Ab Sling work.
BW Squats (variety of OH band, OH broom handle, Bar, Broom handle) - 8 sets/12 reps/BW.
Ab Sling Knee Ups - 4 sets/15 reps.
Again, lots of volume. Feels great!.
Snowdaddy
Bench Press - 4 sets/12 reps/135lbs, 4 sets/12 reps/185lbs.
Bent Over Dumbbell Rows - 8 sets/12 reps/20, 30, 35, 50x5lbs.
Lots of volume on the front and back. Felt great!
Today I did lots of body weight Squats and some Ab Sling work.
BW Squats (variety of OH band, OH broom handle, Bar, Broom handle) - 8 sets/12 reps/BW.
Ab Sling Knee Ups - 4 sets/15 reps.
Again, lots of volume. Feels great!.
Snowdaddy
Saturday, September 08, 2018
I'm Back
Not back to my previous freak self but back home. Today I went to the 17 Wing Strength Club for some training. Nothing fancy, nothing fierce, nothing freakish.
Leg Swings and Stretching.
Squats - 3 sets/6 reps/bar, bar/12 reps, 4 sets/6 reps/135lbs.
At this point my motivation just went to shit. Today is cool and raining. Yuck!
Enough with Squats. I brought some suits with me because I wanted to try them with Sumo Deadlifts.
Equipped Sumo Deadlifts - 50kg/3 reps, 70kg/3 reps, 120kg/2 reps, 170kg/1 rep. 220kg miss twice.
170kg felt almost effortless. 220kg didn't even budge from the floor. Oh well, time for some penance for my failure.
Burpees - 2 sets/10, 12 reps.
As with most of my training lately I just don't feel motivated. Maybe it has something to do with the season change. The days are getting shorter and getting cooler. Here comes winter.
Snowdaddy
Leg Swings and Stretching.
Squats - 3 sets/6 reps/bar, bar/12 reps, 4 sets/6 reps/135lbs.
At this point my motivation just went to shit. Today is cool and raining. Yuck!
Enough with Squats. I brought some suits with me because I wanted to try them with Sumo Deadlifts.
Equipped Sumo Deadlifts - 50kg/3 reps, 70kg/3 reps, 120kg/2 reps, 170kg/1 rep. 220kg miss twice.
170kg felt almost effortless. 220kg didn't even budge from the floor. Oh well, time for some penance for my failure.
Burpees - 2 sets/10, 12 reps.
As with most of my training lately I just don't feel motivated. Maybe it has something to do with the season change. The days are getting shorter and getting cooler. Here comes winter.
Snowdaddy
Saturday, September 01, 2018
Floor Presses, ect...
Just keeping active while the boredom sets in.
Light Stretching.
Alternate The Following;
Floor Press (NG) - 3 sets/12, 12, 16 reps/120lbs (cambered bar), 3 sets/20 reps/125lbs.
Dumbbell Hammer Curls - 6 sets/12 reps/35lbs.
Concentration Curls - 6 sets/8 reps/20lbs.
All the volume makes for a good pump. Being away from home I'm completely off my Keto Diet. I'm eating tons of carbs. Oh well, being this bored I have to have some vices.
Oh ya, It's my Birthday today. 46 years young.
Snowdaddy
Light Stretching.
Alternate The Following;
Floor Press (NG) - 3 sets/12, 12, 16 reps/120lbs (cambered bar), 3 sets/20 reps/125lbs.
Dumbbell Hammer Curls - 6 sets/12 reps/35lbs.
Concentration Curls - 6 sets/8 reps/20lbs.
All the volume makes for a good pump. Being away from home I'm completely off my Keto Diet. I'm eating tons of carbs. Oh well, being this bored I have to have some vices.
Oh ya, It's my Birthday today. 46 years young.
Snowdaddy
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