Bench Press

LET'S GET IT ON!!!

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches.

Bench Press - 2 sets/8 reps/bar, 3 sets/8 reps/135lbs, 225lbs/8 reps, 275lbs/6 reps, 3 sets/3,3,4 reps/315lbs, 335lbs/2 reps, 315lbs/4 reps.

Static Stretches. 

I'm playing around with my foot position. These felt pretty good.

Snowdaddy 

Squats

Today I implemented my new approach and everything went really well. 

Stationary Bike - 15 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches.

Squats - bw/8 reps, bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps (belt and sleeves).

At this point I wanted to examine my form a bit.

Squats - 3 sets/1 rep/315lbs.

I'm assuming the little pitch forward while ascending is due to the squat shoes I decided to wear today. Next time I'll wear flat soled shoes. 

One more set to keep me honest. 

Squats - 315lbs/6 reps.

Static Stretches to finish.

Now that's the way I'm supposed to squat. That felt really solid. Let's see how I feel tomorrow. 

Snowdaddy 

New Approach

A bit of reading over the last while has taught me a few things. The most important thing I learned was that I know quite a lot about training and programming. Over the years I have written lots of different programs. Some from scratch and some I modified from other well established programs. These programs all follow a logical and systematic format of progression to build strength. That said, programming doesn't seem to be a problem. 

I did however, find a problem with my day to day training. How I approach each training day. Previously this is how I spent each workout. 

Stationary Bike 

Vibration Table 

Leg Swings 

Stretches 

Warm Up Sets

Working Sets

Here is my new approach. 

Stationary Bike

Vibration Table 

Dynamic Stretches 

Warm Up Sets

Working Sets

Static Stretches 

I did some static stretches after tire deadlifts the other day. I was pleasantly surprised that I had no DOMS. Tomorrow I'll incorporate the new approach with squats and I'll see how it goes.

Snowdaddy 

Bike and Stretches

Stretches yesterday after Deadlifts was the right prescription. I feel really good today. No DOMS at all. Old dog new tricks.

Today I just wanted to do a little bit of something. 

Alternate the following 

Stationary Bike - 10,5,5,10 minutes. 

Vibration Table - 1,1,1,5 minutes. 

I concentrated on squeezing my thighs together while in a semi squatting position to really target my adductors.

Leg Swings and Stretches. 

All this took about an hour. Feeling good. 

Snowdaddy 

Tire Deadlifts

Finally made it to the garage for some training. Funny how life sometimes gets in the way.

Stationary Bike - 11 minutes. 

Vibration Table - 3 minutes. 

Tire Deadlifts - 3 sets/8,10,12 reps/165lbs, 3 sets/6,8,10 reps/235lbs, 3 sets/6 reps/325lbs, 415lbs/1 rep, 2 sets/1 rep/505lbs.

Stretches. 

I don't usually stretch at the end of a workout. Let's see how I feel tomorrow. This was one of the points I picked up from Practical Programming for Strength Training. Dynamic Stretches to begin to assist with range of movement. Held stretches at the end of training to improve mobility. Something to work on. 

Snowdaddy 

Snowblower and Stretches

This morning I spent about two hours with the snowblower clearing out snow that we got during the blizzard Tuesday. Afterwards I warmed up and did some stretching. 

Stationary Bike - 10 minutes. 

Leg Swings and Stretches. 

Now I feel much better. Not so stiff. 

Snowdaddy 

Bench Press

I'm still sore after Squats on Sunday. That's a good thing no matter how much it sucks. I've been reading the following book recently. Trying to teach an old dog some new tricks. 

Training went like this today. 

Stationary Bike - 10 minutes. 

No Stretches. Too stiff. I did Leg Swings. 

Bench Press - 4 sets/8 reps/135lbs, 4 sets/8 reps/185lbs, 4 sets/8 reps/225lbs, 3 sets/6 reps/275lbs, 3 sets/3 reps/315lbs.

I was going to end it there as that is a crazy amount of volume for me but I'm stupid like that.

Alternate the following (no rest between sets)

Seated Concentration Curls - 4 sets/12,10,8,8 reps/35lbs.

Seated Band Triceps Ext - 4 sets/16,16,16,12+6 reps/Orange Band. 

What an amazing pump and burn. I'll comment on #practicalprogramming when I've finished it. Now it's time to eat!

Snowdaddy 

SSB Squats

The Safety Squat Bar is really pointing out my weaknesses. These were tough. The good point is, no adductor issues. 

Stationary Bike - 15 minutes. 

Vibration Table - 1 minute.

Stationary Bike - 5 minutes. 

Vibration Table - 1 minute. 

Stationary Bike - 5 minutes. 

Vibration Table - 1 minute. 

Leg Swings and Stretches. 

SSB Squats (no sleeves and no belt) - 3 sets/8 reps/bar, 3 sets/8 reps/135lbs, 3 sets/6 reps/225lbs, 3 sets/3,4,3 reps/275lbs.

Seated Band Hamstring Curls - 3 sets/16, 16+12, 16+12 reps/grey band. 

Vibration Table - 5 minutes. 

Still holding together. 

Snowdaddy. 

Bike and Mobility

Keeping active. 

Stationary Bike - 10 minutes. 

Vibration Table - 1 minute.

Stationary Bike - 5 minutes. 

Vibration Table - 1 minute.

Stationary Bike - 5 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Mobility is getting better all the time. 

Snowdaddy 

Bench Press

Yesterday was supposed to be for benching but I decided to push it back a day. I did the following yesterday. 

Stationary Bike - 10 minutes. 

Vibration Table - 1 minute.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Today I took four hours out of my day and enjoyed my training. 

Stationary Bike - 10 minutes. 

Vibration Table - 1 minute.

Stationary Bike - 10 minutes. 

Vibration Table - 1 minute.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Bench Press - 4 sets/8 reps/bar, 4 sets/8 reps/135lbs, 4 sets/8 reps/225lbs, 3 sets/6 reps/275lbs, 3 sets/3,2,2 reps/315lbs.

Alternate the following. 

Band Triceps Ext - 3 sets/12,16,20 reps/Orange Band. 

WG High Cable Rows - 3 sets/12,12,16 reps/60kg.

OH Plate Ext - 3 sets/12+12 reps/45lbs.

Seated Concentration Curls - 3 sets/8 reps/40lbs.

What a great work out. I took my time and enjoyed it. Supper time and now enjoying the evening with my wife. 

Snowdaddy. 

Trap Bar Deadlifts and Stretches

Yesterday I forgot to enter my training. It worked out much better than I expected. 

Stationary Bike - 20 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Trap Bar Deadlifts - 3 sets/8 reps/135lbs, 3 sets/6 reps/205lbs, 3 sets/6 reps/235lbs, 305lbs/6 reps, 375lbs/6 reps, 445lbs/6 reps.

The last two sets were done with figure 8 straps but no belt. 445lbs felt quite manageable. I could have gone for ten reps or more. Still, I don't want to risk adductor problems again.

Today I'm taking it easy but still being active.

Stationary Bike - 20 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

That's it for today. Bench Press tomorrow. 

Snowdaddy 

Mobility and Core

Inspired by an old video I wanted to try some planks today. 

Stationary Bike - 17 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Plank - 2 sets/1 minute hold.

Slam Ball Core Work - 3 sets/15,15,20 reps/3kg Ball.

Feeling fat but the planks did surprise me a little. 

Snowdaddy 

Bench Press

Yesterday we got a fair bit of snow and I spent about 2hrs walking behind my snowblower clearing out my driveway and the street. 

Today is regularly scheduled Bench Press day.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Rotator Laterals - 2 sets/16 reps/10lbs.

Bench Press - 4 sets/8 reps/bar, 4 sets/8 reps/135lbs, 4 sets/8 reps/225lbs, 3 sets/2 reps/315lbs. (long pause, no wraps)

Alternate the following. 

WG High Cable Rows - 5 sets/12 reps/60kg.

Seated Band Triceps Ext - 4 sets/12, 16, 16, 20 reps/Orange Band,

Seated Concentration Curls - 4 sets/10 reps/38lbs.

OH Plate Ext - 4 sets/12+12 reps/45lbs.

A really good long workout. 

Snowdaddy 

Squats "EUREKA!!!"

Squats today went better that recent attempts. I believe I've discovered what is causing my adductor problems. Traditionally I start my squat with "hips back" then down. Today I focused on strictly "hips down". I recorded the two movements. The following  video starts with four reps of "hips back" then finishes with "hips down".

As you can see the bar is more forward during the hips back. Furthermore, this also engages the posterior chain and hamstrings more at the beginning of the movement. Knees first and hips down approach leads to more quad activation right from the start of the movement plus offering a more upright posture. 

Here's today's efforts. 

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Squats (knee sleeves) - 3 sets/8 reps/bar, 3 sets/8 reps/135lbs, 3 sets/6 reps/225lbs, 2 sets/3 reps/275lbs.

Seated Band Hamstring Curls - 2 sets/16 + 12 reps/grey band.

I'll keep pushing a little at a time. Hopefully this is the solution. 

Snowdaddy 

Bench Press

Not as strong as I would have liked so I beat myself up after.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Bench Press - 3 sets/6 reps/bar, 3 sets/6 reps/95lbs, 3 sets/6 reps/135lbs, 3 sets/6 reps/185lbs, 3 sets/6 reps/225lbs, 3 sets/6 reps/275lbs, 315lbs/4 reps, 315lbs/2 reps.

Alternate the following (very short rests)

NG High Cable Rows - 3 sets/12 reps/60kg.

Seated Band Triceps Ext - 3 sets/16 reps/Orange Band. 

Seated Concentration Curls - 3 sets/12 reps/35lbs.

Plate Ext - 3 sets/12 + 12 reps/45lbs.

Little to no rest between the last alternating sets. IT BURNS!!! Now time to eat.

Snowdaddy 

Tire Deadlifts

Got off work a little earlier today. I really wanted to workout. Here's what went down... or rather went up.

Stationary Bike - 12.5 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Tire Deadlifts (sumo) - 5 sets/6 reps/235lbs.

Tire Deadlifts (conv) - 5 sets/6 reps/235lbs/235+black band/235+orange band. 

I measured the orange band at 75lbs at lock out. This was a surprisingly good workout. 

Snowdaddy 

Keep It Up

I was working until 1700hrs today so I didn't have the time to train properly. Instead I did the following. 

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Glad I did. Feeling good. 

Snowdaddy 

Core Work

Still working on strengthening my weaknesses to correct the problems with my consistent adductor issues. 

Stationary Bike - 15 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Alternate the following. 

Squats - 3 sets/6 reps/bar.

Sit Ups - 3 sets/10 reps.

Squats - 3 sets/6 reps/bar.

Slam Ball Core Work - 3 sets/15 reps/3kg.

The Core Work is definitely something to work on. My adductor didn't bother me today.

Snowdaddy. 

Bench Press

During the holidays I really wanted to test my 1RM on all three lifts. Unfortunately, adductor problems kept me from lifting heavy. Today I gave the bench a go.

Stationary Bike - 20 minutes. 

Leg Swings and Stretches. 

Rotator Laterals. 

Bench Press - 3 sets/6 reps/bar, 3 sets/6 reps/95lbs, 3 sets/6 reps/135lbs, 3 sets/6 reps/185lbs, 3 sets/6 reps/225lbs, 275lbs/6 reps, 315lbs/4 reps, 335lbs/2 reps, 2sets/1 rep/355lbs.

Seated Band Triceps Ext - 3 sets/16 reps per arm/Orange Band. 

Seated Concentration Curls - 3 sets/12 reps per arm/35lbs.

This took over two hours to complete today's training. I think I'm going to shorten my rest periods. Bench isn't as strong as I would like but I'm sure when my Squats and Deadlifts come back my Bench will too.

On the subject of my adductor, on top of what I'm already doing I have a few more ideas. Cat/cow stretch. Ankle mobility. Normal, not wide squat stance. Can't hurt.

Snowdaddy 

SSB Squats

Tonight shows me what I've been doing lately is working. I started late so I decided to shut it down after Squats and spend the rest of the evening with my wife. I made supper tonight. 

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

SSB Squats - 3 sets/6 reps/bar, 3 sets/6 reps/95lbs, 3 sets/6 reps/135lbs, 3 sets/6 reps/185lbs, 2 sets/6 reps/225lbs.

That's it, that's all. My adductor issues were absent. Just a little more than last time. 

Snowdaddy