OH Press

Deload is done so back into the trenches. Eventhough I'm been training lazy lately my OH Presses are getting stronger.

OH Press - 2 sets/12 reps/bar, 95lbs/12 reps, 115lbs/10 reps, 135lbs/8 reps, 155lbs/6 reps. 6 sets/12 reps/105lbs.

Two sets of the last 6 sets were behind the neck.

Snowdaddy

Deload Squats... finally

It's still cold and Covid19 is still keeping everyone at home. I got up a bit earlier today to get into my garage gym for a few sets of deload Squats.

Leg Swings and Light Stretches.

Squats - 2 sets/10 reps/bar, 3 sets/10 reps/135lbs.

By this time my feet were frozen. My body has been thanking me all day for these Squats. My hips, knees and back feel great today.

Snowdaddy

Deload Bench Press

Covid19 is running All public places where people tend to gather are closed. This includes gyms. Good thing I have a gym at home. Unfortunately, it's still a little cold. Time to bundle up for some social distancing.

Bench Press - 2 sets/12 reps/135lbs, 5 sets/12 reps/190lbs.

OH Plate Ext - 2 sets/12 reps/45lbs.
Plate Curls - 2 sets/12 reps/45lbs.

Deload isn't meant to be difficult and it wasn't. Now I hope it warms up.

Snowdaddy

Deload Barbell Press

Went to the 17 Wing Gym with my son. He did Squats and I did Barbell Presses. Afterwards we had some fun.

Elliptical - 15 minutes.

Standing Barbell Presses - bar/12 reps, 5 sets/10 reps/95lbs.

After the regular deload sets we went downstairs where there is a Deadlift Lever Machine.

My Son - 90lbs/3 reps, 180lbs/3 reps, 270lbs/1 rep, 360lbs/1 rep.

Me - 90lbs/3 reps, 180lbs/3 reps, 270lbs/3 reps, 360lbs/3 reps, 450lbs/3 reps, 640lbs/1 rep, 700lbs/1 rep.

Snowdaddy

Squats

It's the end of a cycle and I wanted to see where my Squats are at for 1RM. Everything went well today.

Elliptical - 10 minutes.

Leg Swings and Stretching.

Squats - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/3 reps, 405lbs/1 rep, 440lbs/1 rep. 2 sets/6 reps/190lbs, 2 sets/8 reps/190lbs.

Elliptical - 11 minutes.

I'm pleased. Next week is deload.

Snowdaddy

Bench Press

A very casual schedule leads to a very casual training schedule. Lots of rest time allows me to throw down when working out. Fun on the Bench Press today.

Elliptical - 20 minutes.

Light Stretches.

Bench Press - 2 sets/12 reps/135lbs, 235lbs/8 reps, 275lbs/6 reps, 300lbs/6 reps.

Flat Bench Dumbbell Press - 70lbs/10 reps, 80lbs/10 reps, 85lbs/10 reps.

Bench Press - 3 sets/10 reps/185lbs.

OH Plate Ext - 3 sets/16 reps/45lbs.

A little biceps exercises to finish.

Rolling and Stretching (preparing for Squats)

Elliptical - 10 minutes.

A really good training day.

Snowdaddy

Deadlifts

I was really excited about Deadlifts after work today. I just wanted to move some weight.

Elliptical - 5 minutes.

Leg Swings and Stretching.

Deadlifts - 225lbs/8 reps, 315lbs/6 reps, 405lbs/6 reps.

Bent Over Rows - 4 sets/10 reps/135lbs.

Seated Machine Rows - 3 sets/8 reps/100,130,160lbs.

Some Lat Pull Downs that aren't worth commenting about.

Elliptical - 16 minutes.

I've been seeing 531 on the clock lots lately. I don't know exactly what that means. My feeling is that it is a reminder of the program I'm following and I need to keep up the work.

Snowdaddy

Barbell Press

Went to 17 Wing with my son today for some training.

Elliptical - 15 minutes.

Light Stretches.

Standing Barbell Press - 2 sets/12 reps/bar, 95lbs/12 reps, 135lbs/8 reps, 155lbs/6 reps, 165lbs/6 reps.

Seated Dumbbell Press - 3 sets/12 reps/45lbs, 2 sets/12 reps/50lbs.

The OH Presses are getting better. All the support muscles that help with over head movements are getting stronger and the Presses are getting stronger.

Snowdaddy

Squats

Felt alright today. Ready for Squats.

Elliptical - 11 minutes.

Leg Swings and Stretching.

Squats - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 275lbs/6 reps, 315lbs/3 reps, 345lbs/6 reps, 2 sets/8 reps/190lbs.

I felt good until the last set of volume Squats. My head started to hurt originating from the back of my neck. I've had stress induced headaches before. There's no sense continuing at this point.

Elliptical - 12 minutes.

Not too shabby.

Snowdaddy

Bench Press

Another good training day. The 5,3,1 format is so subtle that I don't feel like I'm making gains. When I review my overall numbers and volume everything is going in the right direction.

Elliptical - 17 minutes.

Light Stretches and Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 255lbs/6 reps, 285lbs/8 reps.

Flat Bench Dumbbell Press - 70lbs/10 reps, 80lbs/10 reps, 85lbs/10 reps.

Bench Press - 3 sets/10 reps/185lbs.

I was short on time. Skipped the Elliptical and went to pick up my kids.

Snowdaddy

Deadlifts

Just enough motivation to train today with maybe a little more in the tank.

Elliptical - 15 minutes.

Leg Swings and Stretching.

Deadlifts - 225lbs/8 reps, 295lbs/4 reps, 345lbs/4 reps, 375lbs/6 reps.

Bent Over Rows - 2 sets/12 reps/135lbs.

I didn't attempt any more bent over Rows because I would have shit my pants. Time for a pitstop.

Seated Machine Rows - 3 sets/10 reps/100,130,160lbs.

Not heavy but it still felt heavyish. No belt and no straps.

Snowdaddy

OH Press

I didn't really feel like training but I'm sure glad I did.

Elliptical - 15 minutes.

Stretching and Shoulder Mobility.

Standing Barbell Press - 2 sets/12 reps/bar, 120lbs/8 reps, 140lbs/8 reps, 160lbs/6 reps.

Seated Dumbbell Press - 2 sets/10 reps/45lbs, 2 sets/10 reps/50lbs, 60lbs/10 reps.

Elliptical - 5 minutes.

I was starting to rage during the sets. I am a friendly rager so I was making faces in the mirror. A fun and productive workout.

Snowdaddy

Squats

This time of year is difficult to muster a decent amount of motivation. It's cold. The days are short. Work is busy. Today I really felt like Squats.

Elliptical - 10 minutes.

Leg Swings and Stretching.

Squats - bar/6 reps, 135lbs/6 reps, 245lbs/6 reps, 285lbs/6 reps, 320lbs/6 reps, 5 sets/6 reps/135lbs.

Elliptical - 15 minutes.

Form looks really good. Mobility is getting better.

Snowdaddy

Crazy Bench Press

I am assuming my preworkout drink went to my head today. Like it should. My motivation was wayning lately so today was a very pleasant surprise.

Elliptical - 10 minutes.

Light Stretches and Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 205lbs/8 reps, 255lbs/6 reps, 275lbs/10 reps.

Flat Dumbbell Press - 60lbs/10 reps, 70lbs/10 reps, 80lbs/10 reps.

Bench Press - 3 sets/10 reps/185lbs.

Dumbbell Hammer Curls - 40lbs/16 reps, 50lbs/16 reps, 55lbs/16 reps.

Elliptical - 10 minutes.

After pressing 275lbs for 10 reps the wheels came off the cart and I was out of control. Training days like this always lead to good gains. Now it's time to eat. Keto pancakes and pulled pork.

Snowdaddy

OH Press and Deadlifts

Once again I a delinquent with respect to my blog. On Friday last week I pressed OH.

Elliptical - 15 minutes.

Light Stretches and Shoulder Mobility.

Barbell OH Press - bar/12 reps, 115lbs/8 reps, 135lbs/8 reps, 145lbs/8 reps.

Seated OH Dumbbell Press - 4 sets/10 reps/45lbs, 55lbs/10 reps.

Elliptical - 15 minutes.

Felt good.

Today I finally sucked it up and did some Deadlifts.

Elliptical - 17 minutes.

Leg Swings and Stretching.

Deadlifts - 225lbs/8 reps, 275lbs/6 reps, 315lbs/6 reps, 355lbs/6reps.

Bent over Barbell Rows - 3 sets/8,10,12 reps/135lbs.

Seated Machine Rows - 3 sets/8 reps/100lbs.

Elliptical - 16 minutes.

Still trying new things. The Seated Machine Rows were light but my back felt a great pump.

Snowdaddy

Deload Bench Press

I'm not really following the 5,3,1 program lately. However, I am sort of following it. Today I feel a flu or cold coming on. However, it could be a keto flu. That would be nice. Time for some Bench Press.

Elliptical - 10 minutes.

Light Stretches and Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 5 sets/12 reps/185lbs (various grips).

WG Lat Pull Down - 3 sets/10 reps/60,70,80lbs.

At this point I feel exhausted. No sense getting silly. Time to go home and eat.

Snowdaddy

Deload Squats

Today I had the honor to train with my son. Although I have a membership for myself at Goodlife we also got a family membership back at 17 Wing. I was a little cautious about training at 17 Wing again  considering the circumstances in which I left the Strength Club. However, having the opportunity to train with my son again was worth the aggravation.

Elliptical - 5 minutes.

Squats - 2 sets/12 reps/bar, 75lbs/8 reps, 95lbs/8 reps, 115lbs/8 reps, 135lbs/8 reps, 4 sets/6,8,10,12 reps/185lbs.

Not very difficult but I feel a cold coming on so I quit there. My so. Managed a 185lbs single at 135lbs bodyweight.

Snowdaddy

Bench Press

Got an early start today as it's going to be a busy day. Still had a great session.

Elliptical - 5 minutes.

Leg Swings and Stretching and Shoulder Mobility.

Bench Press - 135lbs/12 reps, 235lbs/6 reps, 275lbs/6 reps, 295lbs/6 reps, 5 sets/12 reps/160lbs.

Flat Bench Dumbbell Flies - 60lbs/12 reps, 65lbs/12 reps, 70lbs/12 reps.

WG Lat Pull Downs - 50lbs/12 reps, 80lbs/12 reps.

That's it. No cardio. No time.

Snowdaddy

Lazy

I'm not sure if it's the time of year or what but after my last training day my motivation went straight into the toilet. I haven't been to the gym in almost two weeks. Considering my motivation was so high before then it was like a switch was turned off.
Today I managed to drag myself to the gym. When I got there I punished myself for being lazy.

Elliptical - 15 minutes.

Leg Swings and Stretching and Rolling

Squats - bar/12 reps, 135lbs/8 reps, 255lbs/6 reps, 295lbs/6 reps, 345lbs/6 reps, 5 sets/10 reps/185lbs.

Elliptical - 5 minutes.

It felt really good to Squat. Tomorrow I'll feel good. The day after I won't be able to walk.

Snowdaddy

Shoulder Press

I forgot to post the other day.

Elliptical - 10 minutes.

Light Stretches and Shoulder Mobility.

Standing Shoulder Press - 2 sets/12 reps/bar, 2 sets/12 reps/bar behind neck, 120lbs/8 reps, 135lbs/6 reps, 150lbs/10 reps.

Standing Dumbbell Press - 2 sets/10 reps/40lbs, 2 sets/10 reps/45lbs, 50lbs/12 reps.

After that I did a few light Dumbbell Side Laterals. Nothing to really comment on.

Elliptical - 10 minutes.

A good day of training.

Snowdaddy