PLQ Blues

Here I sit in a Starbucks in Barrie Ontario taking a few precious moments to catch up on life. I'm currently on my PLQ in CFB Borden and I'm loving (not really) every moment of it. I'm still managing to train even if it is spiraticly.
Since I'm eating at the mess I can pick what I'm eating so I'm on a diet. I've removed almost all of the starchy carbs from my diet and I'm keeping animal fats to a minimum. I've been on course since the 7th of Jan and I've already lost between 12-15 pounds.

Tuesday 30 Dec Deadlifts

This will be my last weight training day before I go on course. I wanted to make it good and set a very achievable goal for today. Here's how I did.

Warm Up - 5 minutes Arc Trainer
Sumo Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps, 385lbs/3 reps, 405lbs/2 reps.
Sumo Deadlifts - 225lbs/4 reps, 315lbs/2 reps, 405lbs/1 rep, 405lbs/1 rep (conventional), 405lbs/1 rep (back to sumo).

A Friend of mine, Stan, happened to be there and tried his hand at a heavier pull. 315lbs flew off the floor but 405lbs was given up on prematurely. He would have pull it with a bit more experience at heavier weights.
In the videos I'm using straps. The gym I'm at doesn't allow chalk. I was happy with today's results. 405lbs sumo felt heavy but when I watched the video I still maintained good technique.
I don't know when I'll be working out next.

Snowdaddy

Sunday 28 Dec 2008 Bench Press

Since my schedule is screwed up this week I've decided to do bench a bit early. Another great work out. Here it goes.

Warm Up - 10 minutes Arc Trainer.
Dips - 3 sets/6 reps/all me.
Lat Pull Downs - 3 sets/8 reps/210lbs.
Flat Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/4 reps, 295lbs/1 rep.
2 Board Bench Press - 275lbs/6 reps, 275lbs/5 reps, 295lbs/4 reps, 295lbs/3 reps, 315lbs/2 reps, 315lbs/1 rep.
Supported Rows - 135lbs/8 reps, 180lbs/8 reps, 180lbs/8 reps.
Seated Machine Shoulder Press - 165lbs/8 reps, 175lbs/8 reps.

Core Work
Trunk Twists 18lbs bar - 40 reps.
Swiss Ball Sit Ups - 3 sets, 15 reps.
Trunk Twists 18lbs bar - 40 reps.

Everything felt really good. The board work was near max and my abs are quite sore right now. Tomorrow is off then deadlift work sometime before next week end. This is a very busy week for me so I'm trying to keep my schedule open.

Snowdaddy

Saturday 27 Dec 2008

A great squat work out if I do say so. The core work was obviously missing from my routines and I badly needed it. Here's today's struggles.

Warm Up - Walk 2 laps (in door 125m track), Jog 6 laps (5.5 minutes), Walk 1 lap, Jog 2 laps, Walk 1 lap, Jog 2 laps.
Core Work - 50 sec elbow plank, 20 reps half sit ups.

Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps (belt), 405lbs/2 reps (belt & knee wraps), 455lbs/1 rep (belt & knee wraps)
Bench Squats - 3 sets/8 reps/315lbs.

Squats for 315lbs could have been 6 reps but I held short for the heavier stuff. 405lbs for 2 reps should have been 3 reps but my knee wraps hurt. I know, "MUFFIN". I haven't been in knee wraps for over a year and they do take some getting used to. The wraps felt much better for the 455lbs which if I had to be over critical was a bit high. Still a great effort. The bench squats at the end really finished me off. I had to hold myself up after the last set because I was going to fall down. Tomorrow some bench work

Work Out Partner

Today I took my son to the gym for some much needed (I need not him) cardio. I'm going on a course next month and I need to be able to jog a bit. I'll lay off on the squats and heavy stuff and do some light jogging.

Warm Up - walking
Jogging - 5 minutes
Sit Ups - 20 reps
Stretching
Jogging - 5 minutes
Cool Down - walking

A great bit of bonding between me and the boy.

Snowdaddy

Friday Dec 19 Deadlifts

Short on time once again but still a good work out.

Warm Up - 5 minutes Arc Trainer.

Sumo Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps, 365lbs/3 reps.
Sumo Deadlifts - 315lbs/3 reps, 365lbs/3 single reps.
Knees Up Rack Pulls - 405lbs/3 reps, 495lbs/3 reps, 585lbs/1 rep.
Lat Pull Downs - 180lbs/6 reps, 180lbs/6 reps, 210lbs/6 reps.

Sorry to say I didn't have time for core work. The sumo deadlifts are getting easier. Still not a really natural feeling lift but it's feeling much better.

Snowdaddy

Wednesday Dec 17 Bench Press

I had to fast last night for some blood work this morning so I wasn't sure how my work out was going to go. It did turn out great. Here it is.

Warm Up - 10 minutes Cybex Arc Trainer.
*super set*
Dips - 70lbs assistance/8 reps, body weight/6 reps, body weight/6 reps.
Parallel Grip Pull Ups - 110lbs/8 reps, 100lbs/8 reps, 90lbs/8 reps.
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps, 295lbs/2 reps, 315lbs/miss.
Three Board Press - 295lbs/6 reps, 305lbs/5 reps, 315lbs/4 reps, 325lbs/3 reps, 335lbs/2 reps, 345lbs/1 rep.
*super set*
Cable Extensions - 187.5lbs/12 reps, 187.5lbs/12 reps.
Alt Dumbbell Ext. - 45lbs/12 reps, 55lbs/12 reps.

Core Work
Elbow Plank - 60 seconds.
10 Sec hold Crunches with feet up - 10 reps.
Hanging Knee Ups with 2 sec pause - 20 reps.
Right Side Plank - 20 seconds.
Left Side Plank - 20 seconds
Full Sit Ups - 10 reps.

Benching 295lbs for 2 reps is good for me and 345lbs 3 board press is also good considering my best raw bench press is only 335lbs. I would like the pull ups to get easier quicker but they don't seem to be. Today the pull ups where better. I am getting stronger and the numbers are showing it.

Snowdaddy

Monday Dec 15 Squats

I feel great and my strength is coming back more and more every week. Here's today.

Warm Up - 15 Minute Ellipse Trainer.

Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/6 reps, 365lbs/3 reps, 405lbs/1 rep.
Bench Squats - 315lbs/6 reps, 315lbs/5 reps, 335lbs/4 reps, 365lbs/3 reps, 405lbs/2 reps, 405lbs/1 rep.

Core Work
Elbow Plank - 50 sec support.
10 Sec Hold Crunches - 15 reps.
Hanging Knee Ups (2 sec hold) - 20 reps.
Broom Handle Twists - 40 reps.

Last night I also did 25 minutes on the bike and 15 minutes walk/jog on the treadmill. I feel great!!! Tomorrow I finish my Christmas shopping and do some more cardio. Wednesday is bench.

Snowdaddy

Change Of Plans

The end of my week didn't end the way I planned. Friday was supposed to be deadlifts but I had a Dr. appointment that went an hour over time. Not wanting to cut to much into family time I headed home after the appointment. This afternoon I was also supposed to do some bench shirt work with some buddies but no one was at the gym when I got there and the door was locked. Feeling guilty I decided to ride the bike and run on the treadmill in my basement. 20 minutes on the bike and 15 minutes on the treadmill (walk/run). Now I feel much better. As I've said many times in the past I'd like to incorporate more cardio in my training. Maybe this is the answer.

Snowdaddy

Wednesday Dec 10 Bench Press

Time was at a premium today. Here's what I managed.

*super set*
Dips - 90lbs/8 reps, 70lbs/8 reps, 50lbs/8 reps, 30lbs/8 reps.
Pull Ups - 4 sets, 8 reps, 130lbs.

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps, 295lbs/1 rep.
Three Board Press - 295lbs/6 reps, 295lbs/5 reps, 315lbs/4 reps, 315lbs/3 reps, 335lbs/2 reps, 335lbs/2 reps.
Cable Extensions - 150lbs/12 reps, 187.5lbs/12 reps.
Alt Dumbbell Curls - 45lbs/12 reps, 60lbs/12 reps.

I know I'm a bad boy for not doing my core work today. I work days and start work at 0645hrs. By the time I'm done working out it's after 1700hrs and I'm more than ready to spend some time with my family.
Benching today was a little odd. The bench I usually use was occupied so I had to suffer through a very low bench. I figure, "what doesn't kill you makes you stronger" and the variety will do me good.

Snowdaddy

Monday Dec 8 Squats

Today I widened my squats about a foot width and found I was much stronger. Here's the damage.

Warm Up - 10 minutes Arc Trainer.
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 easy reps, 365lbs/2 reps. All at parallel.
Bench Squats - 315lbs/6 reps, 315lbs/5 reps, 335lbs/4 reps, 335lbs/3 reps, 365lbs/2 reps, 405lbs/2 reps.

Core Work
*super set*
10 second hold crunches - 10 reps.
Hanging Knee Ups - 15 reps.
10 second hold crunches - 15 reps.
Hanging Knee Ups - 15 reps.
10 second hold crunches (feet up) - 10 reps.
Hanging Knee Ups - 15 reps.

I'm really pleased with today's results. It's now about an hour since I finished and I'm still spent. I haven't felt like this for some time. Once again my abs are sore.

Snowdaddy

Friday Dec 6 Deadlifts

My back is beginning to feel much better. Although my sumo deadlifts are kinda weak right now my back feels better for lifting this way.

Warm Up - 10 minutes Arc Trainer.
Stretching
Sumo (very wide stance) Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps.
Sumo Squats over bench - 365lbs/3 reps, 365lbs/3 reps.
Sumo Deadlifts - 225lbs/3 reps, 315lbs/3 reps, 405lbs/miss, 315lbs/1 rep.

Core Work
Elbow Plank - 1 minute.
Side Plank - 30 sec.
Side Plank - 30 sec.
10 sec Hold Crunches - 10 reps.
Hanging Knee Ups - 12 reps.
10 sec Hold Crunches with feet up - 10 reps.
Hanging Knee Ups - 12 reps.
Twists broom handle - 40 reps.
Hanging Knee Ups - 12 reps with 2-3 sec pause knees up.

My abs are sore right now. Something I haven't felt in my work outs for some time. My back feels much better for it. I did the sumo squats @ 365lbs over a bench for safety. I had no spotters. Even over the bench I was just slightly above parallel for all sumo squat reps. Now I rest. Have a great week end.

Snowdaddy

Wednesday Dec 3 Bench Day

My back still feels about the same as it did last week end. It doesn't hurt but I know it's there. Here's how bench went.

Warm Up - 5 minute Arc Trainer.
*super set*
Pull Ups - (assistance) 130lbs/8 reps, 120lbs/8 reps, 110lbs/8 reps.
Dips - (assistance) 90lbs/8 reps, 80lbs/8 reps, 70lbs/8 reps.

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 275lbs/3 reps.
3 Board Bench Press - 295lbs/6 reps, 295lbs/5 reps, 315lbs/4 reps, 315lbs/3 reps, 315lbs/2 reps, 335lbs/1 rep.
Bench Press - 225lbs/10 reps felt very light.
Supported Rows - 90lbs/8 reps, 135lbs/8 reps, 180lbs/8 reps.

Core Work
Crunches 10 sec hold - 10 reps.
Side Plank - 30 sec.
Side Plank - 30 sec.
Front Plank - 30 sec.
Crunches 10 sec hold - 10 reps.
Abdominal Stretch
Weighted Twists (18lbs bar) - 40 reps.

Another great work out. Again I was short on time. I wanted to do more core work but I had to go to work. The bench press (225lbs) after the board presses was effortless. My muscles felt fatigued but the bar felt almost weightless. Hummmmm? The core work is getting easier. I searched the net last night and came up with a some new exercises and a few variations on the ones I'm currently doing. Friday is deadlift day.

Snowdaddy

Monday Dec 1 Squats

Awesome work out. Although I'm no where near my best things are progressing nicely.

Warm Ups - 5 minutes Arc Trainer.
Squats - Bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 (easy)reps.
Bench Squats - 315lbs/6 reps, 315lbs/5 reps, 325lbs/4 reps, 325lbs/3 reps, 335lbs/2 reps, 365lbs/1 rep.

Core work super set, repeat 3 times.
Hands under butt Crunches - 10 reps, Hold for 10 sec each rep.
Elbow Planks - hold for 30 sec.

After the work out my abs felt really good. I was short for time hense the short work out. Tomorrow is bench.

Snowdaddy

Here's the new program

Monday Squat Day

Squats 4 sets work up to 1 to 3 reps
Bench Squats 6 sets 6,5,4,3,2,1 reps
Crunches 3 sets 10 reps hold for 10 sec
Side Planks 3 sets 1 minute

Wednesday Bench Day

Pull Ups 4 sets 8 to 10 reps
Dips 4 sets 8 to 10 reps
Bench Press 4 sets work up to 1 to 3 reps
Board Bench Press 6 sets 6,5,4,3,2,1 reps
Swiss Ball Elbow Planks 3 sets 1 minute

Friday Bench Day

Sumo Squats 4 sets 6 reps
Sumo Deadlift 6 sets 1 to 2 reps
Barbell Shrugs 4 sets 4 to 6 reps
Hanging Leg Raises 3 reps 10 to 20 reps

I do this program for a month or so then change up some of the exercises but keep the core work the same or more. The board presses on Wednesday will be done as 3 board for the first little while then I'll drop down to 2 board for the same weights.

Snowdaddy

Friday Deadlifts

Yesterday I did manage to over do it a bit. I started pulling sumo but my ego got in the way and I switched to conventional which I won't be doing in the future. Today I a bit sore but I'll survive to fight another day.

Deadlifts (sumo) - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
Deadlifts (conv.) - 405lbs/3 reps, 495lbs/miss, 455lbs/1 rep.
Lat Pull Downs - 160lbs/12 reps, 180lbs/12 reps, 210lbs/12 reps.
Full Sit Ups - 2 sets, 12 reps.

I've come up with a plan for future work outs. Tomorrow I'll post what I'll be doing for the next little while.

Snowdaddy

Wednesday Bench Press

Once again I'm trying out some new things to see if I can use them in future programs. Here's how the bench press went.

Warm Up - 10 minutes stationary bike.
*super set*
Dips - 3 sets, 8 reps, 80lbs assistance.
Parallel Grip Pull Ups - 3 sets, 8 reps, 120lbs assistance.

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 275lbs/2 reps.
Three Board Press - 275lbs/6 reps, 275lbs/5 reps, 295lbs/4 reps, 295lbs/3 reps, 315lbs/2 reps, 315lbs/1 rep.
Cable Tricep Extensions - 3 sets, 12 reps, 185lbs.

A very good work out although, I think I'll add one more set of Dips and Pull Ups. Both of which need lots of work.

Snowdaddy

Monday Squats

I don't have a program written yet because my schedule is still really screwed up. This week I'm trying things that may be part of a future program.

Warm Up - 10 minutes Arc Trainer.
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
Bench Squats - 315lbs/6 reps, 5 reps, 4 reps, 3 reps, 2 reps, 1 rep.

I also tried some other machines but nothing felt right. Tomorrow I'm off from the gym, I'll do some core work at home. Wednesday I'm at the gym doing bench work.

Snowdaddy

Feeling Much Better

Today went to the gym and tread on some territory I haven't been on in some time. Here's how it went.

Warm Up - 10 minutes Arc Trainer

Bench Press - 135lbs/12 reps, 6 sets/6 reps/225lbs.
Barbell Shrugs - 225lbs/10 reps, 315lbs/8 reps, 405lbs/6 reps.
Rack Pulls - 405/3 reps, 495lbs/3 reps.

My back feels great. My shoulders and chest are sore but my lower back feels normal. This doesn't mean that I'm going to start planning my next competition. It means I can start training some what normal again. Next I'll try some Conservative sumo deadlifts.

Snowdaddy

Squats

My back has been feeling really good lately so today I decided to try some squats. Going into this work out I was very cautious and did the first few reps only half deep.

Warm Up - 10 minutes Arc Trainer
Squats - Bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/2 reps, 315lbs/3 reps.
Sumo Kettlebell Deadlifts - 50lbs/6 reps, 50lbs/6 reps.

I could tell right away that I haven't worked glutes and hams in a while. Everything so far feels fine. The last 2 sets of squats I wore my belt high then where I normally wear it. I thought by wearing the belt high might feel better for my back. It didn't. Wearing my belt normally felt great and the third squat was very controlled. I'll see how I feel tomorrow.

Snowdaddy