Bench Press and Squats

On Sunday I went to the club for some Bench Press training. I also decided to try my bench shirt again.

Warm Up Matrix and lot of Stretching.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 315lbs/3 reps.

Bench Shirt - 425lbs/1 rep, 455lbs/miss, 455lbs/miss.

Bench Press - 2 sets/3, 4 reps/315lbs.

425lbs went up so smooth and fast I thought 455lbs would go for sure. Oh well, still a good workout.

Today it was warm so I opened the garage and did some Squats. Not heavy. Lots of sets and reps for rehabilitation for my adductor.

Leg Swings and Stretching

Squats - 10 sets/8 reps/135lbs.

After that I went for a walk around the block with my lovely wife.

Walk - 25 minutes.

Feeling good.

Snowdaddy

Deadlift Fun!!!

I feel fatigued today and wasn't really motivated. Days like these I get creative. You don't always have to be moving big weights to get strong. Sometimes you just have to try something new.

Leg Swings and Stretching.

Deadlifts -  no belt 2 sets/12 reps/70kg, 120kg/6 reps, 170kg/2 reps.

Alternate the following

Tire Flip - 4 sets/1 rep/200kg.
Deadlifts - 4 sets/3,3,6,3 reps/170kg.

This felt really good. I'll continue to play with the tire.

Snowdaddy

Bench Press

Spring is coming and the weather is getting warmer. Today in my garage / home gym it was 10 degC. I bundled up and put on some gloves. All ready for Bench Press.

Light Stretches and Mobility.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/4 reps, 2 sets/1 rep/365lbs, 375lbs/1 rep, 380lbs/1 rep, 4 sets/8 reps/225lbs.

Band Assisted Pull Ups - 4 sets/6 reps.

My garage is my favorite place to train.

Snowdaddy

Bench Press and Squats

On Friday I hit some bench press and brought along my loose bench shirt. Fun!

Warm Up Matrix

Bench Press - 2 sets/12 reps/70kg, 120kg/8 reps, 150kg/3 reps, 160kg/1 reps.

Bench Shirt - 180kg/2 reps, 190kg/1 rep, 200kg/1 rep.

Band Assisted Pull Ups - 4 sets/6 reps WG, 4 sets/8 reps NG.

The shirt was loose enough for me to pull it on by myself. That said 200kg in a loose shirt is pretty good. My left elbow didn't bother me until training was done and I was getting dressed. No other concern since then.

Today I wanted to Squat. Not sure about wearing gear or going raw. I decided to go raw.

Warm Up Matrix

Squats - 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 2 sets/1 rep/405lbs.

At this point I tweaked my right inner hamstring. Only very slightly. I rolled it and called it a day. Too bad because my form today was on point and the weights were moving really well. Oh well, next time.

Snowdaddy

Deadlifts

Lots of change in my life lately. After 22 years I'm changing careers. With all the upheaval lifting heavy keeps me centered. Today was great therapy.

Warm Up Matrix

Deadlifts - 2 sets/8 reps/70kg, 120kg/6 reps, 170kg/1 rep, 210kg/1 rep.

Suit Deadlifts - TRX 2 sets/1 rep/210kg, Centurion 2 sets/1 rep/210kg, Centurion reversed 2 sets/1 rep/210kg.

Deadlifts - 2 sets/3 reps/170kg, 190kg/10 reps!!!

190kg for 10 is an all time PB. An awesome training session.

Snowdaddy

Squats

I've been very busy with work or rather retiring from work and starting a new career. On Saturday I helped out in a charity event called Deadlifts for Dreams. It was a great day and raised lots of money for a family in need.

Sunday I was very motivated to lift. I went to the Strength Club and made an effort to Squat in my suit.

Warm Up Matrix.

Squats - 2 sets\8 reps\bar, 135lbs\8 reps, 225lbs\6 reps, 315lbs\1 rep.
Squat Suit - 405lbs/2 reps, 455lbs/2 reps, 2 sets/1 rep/505lbs.

Not too bad. My form was good. I didn't make depth nor did I think I would with anything less than 550lbs. I really liked squatting in the suit again. I'll continue down this path for a little while and see what happens.

Snowdaddy

Bench Press... Not

The last day I did Bench Press my left elbow started to bother me a little. Trying to press today showed me it is still a problem. Time for more rest. So, I did some Band Assisted Pull Ups.

Band Assisted Pull Ups - alternate the following - WG 5 sets/8 reps, NG 5 sets/8 reps.

I'm happy with that.

Snowdaddy

Deadlifts

I had some fun doing Deadlifts and playing with a large tire.

Warm Up Matrix

Deadlifts - 2 sets/8 reps/70kg, 120kg/3 seps, 3 sets/3 reps/170kg, 200kg/1 rep.

Tire Deadlifts - 3 sets/1 rep/200kg.

I really enjoyed flipping up the tire. My form really sucks so some more practice is in order.

Snowdaddy

Bench Press

I worked last night and had a chance to sleep in a bit this morning. What better way to spend my day before going into work again tonight. Bench Press.

Stretching and Shoulder Mobility.

Bench Press - 2 sets/12 reps/70kg, 120kg/8 reps, 160kg/2 reps, 2 sets/1 rep/162.5kg, 3 sets/1 rep/167.5kg.

Speed Bench Press - 4 sets/6 reps/120kg.

Band Assisted Pull Ups - WG 4 sets/6 reps, NG 4 sets/8 reps.

Feeling centered again. Now it's time to eat.

Snowdaddy

Bench Press and Squats

On Friday I had a little bit of time before my mug out so I decided some quick Bench Press was in order.

Light Stretches and Shoulder Mobility.

Bench Press - 2 sets/12 reps/70kg, 120kg/8 reps, 3 sets/1 rep/160kg.

Band Assisted Pull Ups - 5 sets/6 reps.

Only about an hour then I went to my mug out party. Had a great time.

Today I went to the club for some Squats. They turned out a little better than I expected.

Warm Up Matrix

Squats - 2 sets/8 reps/70kg, 120kg/6 reps, 170kg/2 reps, 2 sets/1 rep/190kg, 190kg/2 reps.

Speed Squats - 4 sets/6 reps/70kg.

My youngest daughter was also trying out squats today. She did great!

Snowdaddy

Deadlifts

Didn't really know what I wanted to do today but I knew I wanted to do Deadlifts. I love how days like this play out. They usually end up as  difficult but fun workouts.

Warm Up Matrix

Deadlifts - 2 sets/12 reps/70kg, 120kg/6 reps.

Deadlifts on 2 minutes - 6 sets/3 reps/120kg, 6 sets/3 reps/140kg.

No belt today. I focused on speed for all the reps. Good amount of volume. 15, 560lbs.

Snowdaddy

Catching Up

I haven't posted in a little while. Since my last post I've done Bench Press, Squats and Bench Press again.

Monday 18 March

Light Stretches

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 225lbs/12 reps, 225lbs/16 reps.

I trained in the garage for the first time this season. It was only 0 deg C so I didn't spend much time in the garage.

Tuesday 19 March

Warm Up Matrix

Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/4 reps, 4 sets/1,2,1,2 reps 405lbs.

Speed Squats - 3 sets/6 reps/bar.
Speed Squats and Pause - 3 sets/6 reps/135lbs.

These speed squats and pause seem to help really well with my balance. Training tonight really helped my mood after a stressful day at work.

Wednesday 20 March

A really nice day weather wise so I got back out into the garage. There is was +5 degC.

Light Stretches

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps, 315lbs/3 reps, 315lbs/6 reps.

6 reps with 315lbs is the best I've done is well over a year. I love training in my home gym.

Snowdaddy

Deadlifts

Nice and easy but still pushing my limits a bit. I took my time but put some weight on the bar.

Warm Up Matrix

Deadlifts - 2 sets/8 reps/70kg, 120kg/6 reps, 170kg/3 reps, 220kg/1 rep, 220kg/3 reps, 220kg/1 rep, 190kg/6 reps.

Ab Sling Knee Ups - 3 sets/15 reps.

I didn't feel that strong today but I still pushed myself. I checked out previous blog entries and made sure I did just a little more.

Snowdaddy

Squats

Getting in a bonus squat workout this week and it feels good.

Warm Up Matrix

Squats - 70kg/8 reps, 120kg/6 reps, 4 sets/1 rep/180kg, 1 set/3 reps/180kg.

Speed Squats - 6 sets/5 reps/70kg.

Feeling stronger than last squat training day.

Snowdaddy

Bench Press

A casual training day spent mostly chatting with a friend. Still put in some good work.

Light Stretches.

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 6 sets/3,4,5,4,5,5 reps/315lbs.

Fat Man Pull Ups - 6 sets/8 reps (no straps)

Alternate the following
Push Ups - 4 sets/12 reps.
Dumbbell Curls - 2 sets/12 reps/35lbs, 2 sets/12 reps/40lbs.

Bench is feeling strong. Repping today was the perfect choice.

Snowdaddy

Squats

With my new found logic of keep it simple stupid I got to work. Normal shoulder width grip and a medium stance I'm ready to put the volume in and get my Squat back.

Light Stretches.

Squats - 2 sets/12 reps/bar, 135lbs/6 reps, 225lbs/3 reps, 315lbs/3 reps, 6 sets/1 rep/385lbs, 1 set/3 reps/385lbs.

Speed Squats - 6 sets/5 reps/135lbs.

Balance is feeling better. The Speed Squats are helping with that. Feeling good.

Snowdaddy

Bench Press

Last bench training wasn't very strong. Today made up for that.

Light Stretches and Mobility.

Bench Press - 2 sets/12 reps/70kg, 120kg/6 reps, 2 sets/1 rep/160kg, 170kg/1 rep, 172.5kg/1 rep, 3 sets/1 rep/170kg, 3 sets/6,8,12 reps/120kg.

The 172.5kg is a current PB. I concentrated on a longer pause on the following 170kg singles. Getting stronger.

Snowdaddy 

Deadlifts

Nothing fancy after work tonight. I just wanted to pull.

No warm up.

Deadlifts - 2 sets/12, 6 reps/70kg, 120kg/3 reps, 170kg/1 rep, 200kg/1,2,1,1,1,6,1,1 reps.

That's it, that's all. Everything felt very good. I was able to pull dynamically.

Snowdaddy

Bench Press and Squats

Yesterday I stayed after work and did some Bench Press. Not my best pressing but I still got a good workout.

Light Stretches and Mobility.

Bench Press - 2 sets/12 reps/70kg, 120kg/8 reps, 150kg/3 reps, 3 sets/1 rep/160kg, 3 sets/1 rep/165kg.

I was trying to focus on pausing more and keeping tight all the way down to my chest. That said, everything went well.

I also did,

Alternating WG/NG Band Assisted Pull Ups - 10 sets/6 reps.

Today I was back to the strength club where I enjoyed some Squats.

Light Stretches.

Squats - 2 sets/12 reps/bar, 70kg/6 reps, 120kg/3 reps, 6 sets/1 rep/170kg.

Speed Squats - 6 sets/4 reps/70kg.

Still playing with my form. Tonight I found a regular grip and a medium stance worked best. Stop over thinking the lift and go back to basics. I like the speed squats. They help me focus on balance and drive out of the hole.

Snowdaddy

Squats

Finished work a little early today and spent that free time in the Strength Club.

Warm Up Matrix.

Squats - bar/12 reps, 70kg/6 reps, 120kg/6 reps, 5 sets/ 4,3,4,4,5 reps/150kg.

Speed Squats - 6 sets/4 reps/70kg.

I'm still trying to get comfortable with Squats. Still playing with grip wide, head position and foot width. Everything was a little more fluid. The speed squats seemed to help a bit.

Snowdaddy