Squat Day

Today was squat day. Over the last couple of nights I've been combing through the net looking for inspirational videos. I tell ya, it really helps one's motivation. I was so fired up for box squats today, I'm sure I could have done 500lbs for a single. Of course I didn't, here's what went down (then up).

Box Squats (parallel) - 4 sets, 4 reps, 315lbs / 2 sets, 4 reps, 335lbs / 2 sets, 4 reps, 355lbs.
Lying Leg Curls - 4 sets, 6 reps, 120-100lbs.

After Friday's work out my ass is still sore so I cut out the leg presses. I think I may continue to do this so I can concentrate on my squats. I've also been experiencing tension head aches while performing inclined leg press. Not Good. I think I'll drop leg presses all together. I was proud of the last two squat sets. My best box squat to date is 455lbs. A short and sweet work out but it got the job done, I'm hurten'.

Snowdaddy

Deadlift Day

Friday I did deadlifts. I love working out on Fridays. The gym is usually empty except for the regulars. Here is how things went.

Deadlifts - sumo 225lbs/6, sumo 315lbs/4, conventional 405lbs/1, 495lbs/1, 515lbs/fail, 405lbs/1.
Lat Pull Downs - 4 sets, 6 reps, 185-210lbs
Good Mornings - 6 sets, 6 reps, 225-315lbs
Weighted Declined Sit Ups - 4 sets, 12 reps, 10lbs.

I decided to try some singles for deadlifts. I think it went pretty good. The 495lbs for a single was totally raw, not even a belt. After I failed at 515lbs I did 4 more attempts just to feel the set up. The good mornings as usual felt awesome. I did the fist two sets with out a belt and went up in weight once the belt went on. Another good work out has come and gone.
I have been doing my main set with 4 reps. I'm feeling that this is too high. I think I'll do a progression starting with 4 reps then decreasing every 2 weeks till I'm down to singles and a test week. Of course when the reps decrease I increase the number of sets. This week I'll start this program.

Snowdaddy

Bench Day

Today was a crazy busy day. The morning started out slow but once I started my work out I didn't stop. I'll log my work out then tell you about my day.

Bench Press - 8 sets, 4 reps, 255lbs.
Dips - 4 sets, 6 reps, 50lbs assistance - all me.
Lat Pull Downs - 4 sets, 6 reps, 185-235lbs.
Single Arm Dumbbell Press - 4 sets, 6 reps, 60-80lbs

Everything felt very solid. I'm a bit disappointed in my dips. Then again I wasn't starting off with bench press this heavy. I weighed myself today, 291lbs. I was pleasantly pleased.
After the work out I had to do some grocery shopping for the BBQ we were having. After buying the burgers and dogs I had to clean the BBQ, set up the patio, prepare the food, and set up some toys in the back yard for the kids. We just bought a water slide for the kids and I had to set it up for the first time. All this took place in about 2.5 hours. I told you I was busy. Then I had to work the BBQ and serve the guests. After I had to clean up and now I have a moment to enter my blog before I go to bed. Tomorrow is a day off so I'll blog again Friday.

Snowdaddy

Squat Day

I was really looking forward to squat day today. Two days off over the week end was rough. Here is how things went today.

Low Box Squats - 4 sets, 4 reps, 275lbs / 4 sets, 4 reps, 295lbs.
Lying Leg Curls - 4 sets, 6 reps, 120lbs.
Inclined Leg Press - 4 sets, 10 reps, 290-560lbs.
(ss with)Inclined Calf Extensions - 4 sets, 10 reps, 290-560lbs.

I'm still surprised how much stronger I feel after a month off. I'm not going to question it, I'll just keep adding plates.

Snowdaddy

Deadlift Day

Today was deadlift day. I took yesterday off and rested my legs. It's sort of a love-hate feeling when I hit legs for the first time after a long break. Here is what happened.

Deadlifts - 8 sets, 4 reps, 365lbs
Lat Pulldowns - 4 sets, 6 reps, 185-235lbs

I had two more exercises to perform but I was catching up with a fellow lifter at the gym. I haven't been there is 7 months. I should have done.

Good Mornings - 4 sets, 6 reps
Weighted Declined Sit Ups - 4 sets, 10-15 reps.

Next time.

Snowdaddy

Second Work Out

Today was bench day and I'm still sore from Monday when I was goofing around. I should have warmed up a bit more because I tweeked something under my arm pit. It didn't feel serious so I decided to continue with what I could. Here is what happened.

Bench Press - 8 sets, 4 reps, 225lbs
Dips - 4 sets, 6 reps, All Me. (failed on third set)
Lat Pull Downs - 4 sets, 6 reps, 185-235lbs
Single Arm Dumbbell Press - 4 sets, 8 reps, 50-70lbs

The single arm presses are something new for me. I liked doing standing push presses in the rack so the single arm presses will be a great alternative. I do them strict by haveing a staggered stance and holding on to a rack with my free hand. Tomorrow will be a day off and Friday will be Deadlift day.

Snowdaddy

First Work Out

Today was my first real day back in the gym. Yesterday I goofed around for about an hour to get the feel back. I started with bench and was surprised to finally bench three plates. 315lbs! Ya for me! Today's work out went something like this.

Low Box Squat - 8 sets, 4 reps, 275lbs
Lying Leg Curls - 4 sets, 6 reps, 80-120lbs
Inclined Leg Press - 4 sets, 10 reps, 270-540lbs
(ss with) Calf Extensions - 4 sets, 10 reps, 270-540lbs

Everything felt good. I think the rest has done me well and I'm starting this new program from beyond where I left off while working over seas.

Snowdaddy

Home Sweet Home

When I got home from over seas I went on some much needed R&R with my family. We decided to tour the west coast of the USA, route 101. Our tour took us from our home in Winnipeg to the Rockies in British Coloumbia. From there we took hwy 101 straight south to San Diego. Then East to Houston, then straight North to home. If you follow the route on a map we managed to travel through some amazing places. My favorite part of the trip, other than spending the time with my family, was Venice Beach California.
There I went to Muscle Beach where I pumped of some sets of bench press. I Then went to the mecca, Gold's Gym Venice Beach. In the parking lot I ran into Tom Magee and we had a good conversation about powerlifting in Canada. Inside I talked to and had my picture taken with Gunter Schlierkamp. What a great guy. Here are some pics of my experience.




Snowdaddy

I'm A Bad, Bad Man!

I was so dissapointed by my performance on deadlift day I decided to punish myself. Here is how I did it.

Squats - 135lbs/12, 2x(225lbs/8), 8x(275lbs/4)
Leg Extensions - 180lbs/12, 240lbs/8, 260lbs/8

After this I could bearly walk out of the gym. Maybe next time I won't fail. (lol)

Snowdaddy

2 Outa' 3 Ain't Bad

Oh well, it was for not. yesterday I was hoping to finish my test week with a new deadlift PB. The night before was our crew party to wrap our tour here in South West Asia. We went to the HofBrau Haus, a fine German restaurant serving heavy food and 1L beers. Obviously my deadlifts didn't like either. I didn't even come close to lifting a PB. Here are my attempts.

Attempt 1 - 515lbs Miss (are you kidding me?)
Attempt 2 - 515lbs Miss (good luck)
Attempt 3 - 495lbs Miss (I usually have no problem with this)

Lesson learned. "Don't calorie load the night before a competition". Oh well, 2 outa' 3 ain't bad.

Snowdaddy

Test Bench

Today I attempted a new 1RM on the bench. Here are the attempts.

Attempt 1 - 295lbs Good Lift (no problem)
Attempt 2 - 305lbs Good Lift
Attempt 3 - 315lbs Miss
Attempt 4 - 315lbs Miss

As with squats I use no supportive equipment (nor do I use a stunt double). 305lbs went up slow but I had a good pause at the bottom. 315lbs really ticked me off. I was almost past my sticking point. If I would have travelled another CM higher it would have went up. Maybe next time. My second attempt at 315lbs was not so pretty. It came down and stayed down. I couldn't even get it off my chest. Lucky for me I had a good spotter. Thanks Ryan. I'll take tomorrow off and hit the deads the next day. I'm really looking forward to these. Hey Brock, this time I'll take 250kg for a ride.

Snowdaddy

Test Week

This is my last week away from home. I've decided to use this last week as a test week. This morning I started things off with squats. Here is how I did.

Attempt 1 - 405lbs Good Lift
Attempt 2 - 425lbs Good Lift
Attempt 3 - 445lbs Miss
Attempt 4 - 435lbs Good Lift

All these lifts were performed with no support equipment other than a belt. 425lbs went really deep. I was well below parallel. 445lbs went deep as well but a little too deep. It actually felt lower than 425lbs which may explain why it didn't go up. I decided to drop 10lbs and go for a fourth. 435lbs was a bit higher than 425lbs but I'm sure it was still legal. 435lbs is a new 1RM for me. My old PB was 190kg or 418lbs which I lifted in competition November 2005.
I'm sure the box squats I've been doing the last little while is the answer to my gains. 405lbs actually felt light on my shoulders. I'll keep up the box squats and I should continue making regular gains. Way to go me! Tomorrow is bench press. I'm going for 305lbs on my second attempt and 315lbs on my third.

Snowdaddy

Speed Bench Press

It's 0130 hrs local time and I'm at work. Shift work sucks. Yesterday's work out was great! Again I've made some substantial weight increases. Here is how I did.

Speed Bench Press - 8 sets, 3 reps, 4 sets@ 195lbs and 4 sets@205lbs.
Dips - 7 reps, 5 reps, 6 reps, 7 reps.
T Bar Rows - 4 sets, 6 reps, 100lbs, 145lbs, 190lbs, 200lbs.
Standing Military Press - 4 sets, 6 reps, 190lbs, 175lbs x3.

The dips are still amazing me. To think that less than two months ago I could bearly do 3 reps. Wow! I am cheating at military presses. I should really start calling them push presses. At 190lbs I did drive with my legs. At 175lbs I only use my legs at the 5th and 6th reps.

Snowdaddy

Max Effort Squat / Deadlift

Here's how it went down.

Squats warm up - 135lbs/6, 225lbs/6.
Parallel Box Squats - 2 sets 6 reps 275lbs, 2 sets 6 reps 295lbs, 2 sets 6 reps 315lbs.
Deadlifts - 6 sets, singles, 2 sets @ 425lbs, 2 sets @ 455lbs, 2 sets @ 475lbs.
Declined Sit Ups - 3 sets 16 reps

After the work out I goofed around with some leg curls and lat pull downs, nothing worth logging. The box squats felt very light. 315lbs went up easy. I didn't start to get fatigued until the 5th and 6th reps. I know I shouldn't be working deadlift single but I can't help myself, they feel sooooo good. All the deadlift sets were heavier than I normally do. Lately I've been putting up some great numbers in all my lifts. I was discussing this with a fellow gym goer and he said that I might be having a "strength spurt". Kids get "growth spurts" when they are maturing, is it possible to have "strength spurts"? Either way, I like it.

Snowdaddy

Max Effort Bench Press

It's been a couple of days since my last post. There has been a cold going around work the last few days and the work load has drastically increased. I found that durring my night shift days I was sleeping in until 1100 am and later. This might have been a sign that I was over training. I decided to be safe and take a few days off to let my energy levels catch up with me. I'm glad I did. Here is todays work out.

Bench Press warm up - 135lbs/12, 225lbs/8
Rack Press - 6 sets, 6 reps, 3@245lbs 3@255lbs.
Close Grip Bench Press - 6 sets, 6 reps, 2@185lbs 2@205lbs 2@225lbs
Weighted Declined Sit Ups - 16 reps@10lbs, 12 reps@25lbs, 12 reps@25lbs.
Lat Pull Downs - 3 sets, 8 reps, 180lbs.

The rack presses, as I'm sure I've mentioned before, are performed at 1-2inches above my chest when I'm arched. All presses are performed with a pause on the chest. Another great work out. Biggest numbers again.

Snowdaddy.

PS: A shout goes out to the guys at Powerliftingvideo for letting me post my videos. Thanks Guys, Great site!

Speed Squats / Deadlifts

Today like yesterday was a great work out. Here it is.

Bike - 5 min warm up
Squats - 10 sets, 2 reps, 245lbs (1st 5) 275lbs (2nd 5)
Deadlifts - 3 sets, 2 reps, 405lbs. 3 sets, 1 rep, 455lbs.
Lat Pull Downs - 3 sets, 8 reps, 200lbs
Declined Sit Ups - 16 reps no weight, 12 reps 10lbs, 12 reps 25lbs.

I decided to do the squats with out a box this time. The box squats are certainly helping. Both 245lbs and 275lbs felt light. I started adding weight to my sit ups. They too felt great. I'll continue doing them holding a plate.

Snowdaddy

Speed Bench Press

Todays work out was my best so far this trip. I'm happy that the gains are still coming. Checik out what happened.

Speed Bench - 2 sets/listed weight, 3 reps, 185lbs, 205lbs, 225lbs, 245lbs.
Dips - 4 sets, 5 reps.
T Bar Rows - 4 sets, 6 reps, 100lbs, 145lbs, 190lbs, 200lbs.
Standing Military Press - 4 sets, 6 reps, 185lbs, 175lbs, 155lbs, 155lbs.
Cable Extensions - 3 sets, 12 reps, 190lbs.
SS with
Hammer Curls - 3 sets, 12 reps, 45lbs, 55lbs, 65lbs.

All in all a great work out for me. Everything felt solid and strong. I hope I have more days like this.

Snowdaddy

Max Effort Squats / Deadlift

Today I planned to go to the beach. I found myself getting up at 0530 and I decided to do a quick work out before going. It was early in the morning and I wasn't mentally prepared to train. Here is what I did.

Squats - 135lbs/12, 225lbs/6, 315lbs/2
Parallel Box Squats - 315lbs/4, 365lbs/2, 4 sets, sinngles, 405lbs
Lat Pull Downs - 3 sets, 8 reps, 180lbs
Inclined Leg Press - 270lbs/12, 360lbs/12, 450lbs/12
SS with
Calf Extentions - 270lbs/12, 360lbs/12, 450lbs/12

I was surprised at how the leg press felt after doing heavy squats. All day at the beach my leg felt like jello. I think its time to really mix up my training. I'm surprised how the body can adapt so well to different exercises. Just when you get a handle on a style of training its time to change it up. I'll be adding heavy leg presses to my training for the next while. It's a good pain.

Snowdaddy

PS - you might be a powerlifter if you check your squat height every time you sit down on the toilet.

Speed Squats / Deadlift & Max Bench

18 June 2006
Speed Squats / Deadlifts
I started the work out slow today. My sometimes training partner Ryan was doing deadlifts and was going for a new max. At 185lbs he deaded 275lbs, a new max by 70lbs. I convinced him to do some rack pulls since he was on a roll. Would you believe that little bugger pulled from the knees up 475lbs. Way to go Ryan!
Here is how my work out went.

Squats warm up - 135lbs/8, 225lbs/8
Low Box Squats - 10 sets, 2 reps, 275lbs
Deadlifts - 3 sets, singles, 405lbs. 3 sets, singles, 455lbs
Good Mornings - 275lbs/6, 315lbs/6, 335lbs/6, 315lbs/6.
Declined Sit Ups - 3 sets 15 reps
Hammer Curls - 3 sets, 12 reps, 50-70lbs

I'm getting tired of traning percentages. From now on when I go into the gym I'm lifting what I want. I'll stick to the program I've out lined but I'll add more weight. Hura! The box squats, deadlifts, and good mornings went up in weight.

19 June 2006

Max Bench

Bench Press warm up - 135lbs/12, 225lbs/8
Rack Press - 6 sets, 6 reps, 245lbs
Close Grip Bench - 4 sets, 6 reps, 185lbs

I was limited on time today nence the short work out. The rack presses are performed at about 2 inches above my chest. I'm treating these like box squats. Explosive press and controlled down. No bouncing of the bar on the rails. I found this very hard even with this weight. I've found a weak link. I'll keep at it.

Both days felt very strong. I'm feeling the power. I have an erge to go up in weight. I have new tools (box squats and rack presses) and I plan on putting them to good use. Look for some big lifts from me in the next couple of months.

Snowdaddy

Speed Bench

This morning was rough. I didn't feel like getting out of bed let alone going to the gym. Once I was there it felt much better. The heat here is unbearable. Everyday it's well over 40 degC and the nights only go down to around 32 degC. To survive you have to spend most of your time indoors where there is air conditioning. Spending too much time indoors is like being in prison. I think I'll take tomorrow off. I think I need a break.
Here is how training went today.

Bike - 5min warm up
Speed Bench - 4 sets, 3 reps, 195lbs. 2 sets, 3 reps, 205lbs. 2 sets 3 reps 225lbs.
Dips - 6 reps, 6 reps, 5 +1 reps
T Bar Rows - 90lbs/8 reps, 145lbs/8 reps, 2 sets 6 reps 190lbs.
Military Press - 135lbs/6 reps, 175lbs/5 reps, 155lbs/6 reps, 135lbs/6 reps.
Lat Pulldowns - 3 sets 8 reps 180lbs (stack)

I'm still crafting a new work out system. I'm feeling that my base is becomeing more solid, which is good, but I'm not advancing quick enough. An idea I have is to drop some support exercises and add more sets to my core exercises. Here is an example.

Max Effort Squat / Deadlift

High Box Squats - 6 sets, 5 reps, approx 80%.
Dead Lifts - 6 sets, singles, 90%+
Declined Sit Ups - 3 sets

Max Effort Bench

Rack Bench Press (close to chest) - 6 sets, 5 reps, approx 90%
Close Grip Bench Press - 6 sets, 5 reps, approx 60-70%
Ab Work (?)

On my speed days is when I'll do most of my support work. Keep the max effort days simple and concentrate on max effort lifts while on speed days work the assistance exercises. I'll come up with a new program soon.

Snowdaddy