Heavy Deadlifts with Chains day 21 of 21

Last day of training for the 2011 Eastern Canadians and I showed I'm ready to do battle. My raw numbers are way up.

Warm Up
Stationary Bike - 7 minutes.
Goblet Squats - 82.5lbs/8 reps, 102.5lbs/8 reps.
Deadlifts - 315lbs/6 reps, 405lbs/4 reps.

Working Sets
Deadlifts - competition opener - 525lbs/1 rep.
Deadlifts with Chains - 2 sets/1 rep/475lbs + 130lbs chain.

Extra Stuff
Push Ups with 10 sec plank - 4 sets/12 reps.

Great work out!!! 525lbs opener was with out a belt and so was the second deadlift with chains. I can't wait for the competition.

Here are my proposed attempts;
Squats - 190/200/210
Bench Press - 150/160/165
Deadlift - 240/252.5/265

I'm sure as usual that these will change a few times before nest week. Next week I'll be taking it easy.

Snowdaddy

Speed Squats Day 20 of 21

Today I had company for my squat training. Lots to talk about. I'm surprised we did any lifting.

Warm Up
Stationary Bike - 7 minutes.
Stretching.
Squats - Bar/6 reps, 2 sets/6 reps/135lbs, 225lbs/6 reps, 275lbs/2 reps.

Working Sets
Speed Squats - 10 sets/2 reps/315lbs.

Core Work
Stability Ball Sit Ups - 4 sets/25 reps.

Really good work out. All sets were with out a belt and were dynamic. I did however drop my head on a few set ups which was quickly rectified. Friday is my final work out before the competition. Heavy Deadlifts. 495lbs + 130lbs chain.

Snowdaddy

Speed Bench Press Day 19 of 21

As you can clearly see I skipped day 18 of 21, Band Deadlifts. The end of last week was crazy busy and I decided to get some much needed sleep instead of burning myself out in the gym. I'm glad I did take the break. Tonight's work out was insane!!! Easily the best / strongest bench work out I've ever had. I am ready for this competition!!!

Warm Up
Stationary Bike - 7 minutes (level 6).
Bench Press - 2 sets/12 reps/135lbs, 1 sets/10 reps/205lbs.

Working Sets
Bench Press - 5 sets/3 reps/255lbs, 5 sets/3 reps/275lbs, 2 sets/3 reps/290lbs.
*3 minutes rest after each set*

Extra Stuff
Bent Over Dumbbell Rows - 4 sets/8 reps per side/82.5lbs.
High Cable Biceps Curls to Face - 4 sets/12 reps/25lbs.
Cable Triceps Extensions - 4 sets/12 reps/25lbs.

Every rep in every set was dynamic. Right now I'm very pumped. Tomorrow I'm getting together with a member of the Powerhouse to work squats. Should be a fun morning.

Snowdaddy

Haevy Bench Press + Chains Day 17 of 21

Working nights this work so I was sleeping this morning and a bit late getting into the gym. This however didn't effect my power.

Warm Up
Stationary Bike - 5 minutes.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 255lbs/4 reps.

Working Sets
Heavy Bench Press + Chains - 2 sets/1 rep/255lbs + 130lbs chain, 2 sets/1 rep/265lbs + 130lbs chain, 1 set/1 rep/270lbs + 130lbs chain.

Upper Back Work
alternate the following
Bent Over Barbell Rows - 4 sets/8 reps/225lbs.
High Cable Press Downs - 4 sets/12 reps/30lbs.

Oh Ya!!! That's 400lbs on the bench!!! I know not really but a PB for sure. Now it's time to get ready for work.

Snowdaddy

Speed Squats Day 16 of 21

This shows last speed squat day at the base gym wasn't a fluke. The strength is there!!!

Warm Up
Stationary Bike - 5 minutes.
Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps.

Working Sets
Speed Squats - 5 sets/2 reps/295lbs, 5 sets/2 reps/315lbs.
*3 minutes rest after each set*

Core Work
Ab Sling Knee Ups - 4 sets/15 reps.
*3 minutes rest after each set*

I a bit out of the norm. My wife has returned from being on a course for 8 weeks. I LOVE the fact she's home but it is quite distracting to my training. It'll take a day or two for me to settle back into my rut.
The competition is on the 5th of November. I know I'm on track and I will do well.

Snowdaddy

Speed Deadlifts Day 15 of 21

The ear is feeling much better. It still feels like it's full of water but the swelling is all gone and it doesn't hurt. Time to get out into the gym to "Grip-it and Rip-it".

Warm Up
Stationary Bike - 6 minutes.
BW Squats - 12 reps with pause.
Deadlifts - 315lbs/6 reps.

Working Sets
Speed Deadlifts - 7 sets/2 reps/385lbs, 3 sets/2 reps/405lbs.
*3 minutes rest after each set*

Extra Stuff
Push Ups - 4 sets/12 reps. (very explosive).

Great work out!!! As soon as I grabbed the bar for the warm ups set I knew everything would feel light. 385lbs felt like nothing. I was able to rip it off the floor quick and easy. My technique was spot on with my hips down and lower back in a neutral possission. All the sets were raw (no belt). Tomorrow my wife comes home from a 2 month course. You can guess where I'll be working out.

Snowdaddy

Speed Bench Press + Bands Day 14 of 21

My ear is feeling better this evening. I don't know if it's because of the meds I took or if it is indeed getting better. Either way I felt well enough to hit the gym.

Warm Up
Bench Press - 135lbs/12 reps, 185lbs/12 reps, 235lbs/8 reps.

Working Sets
Speed Bench Press + Light Bands - 10 sets/3 reps/235lbs (30 to 60lbs band tension).
*3 minutes rest after each set*

Good work out all things considered. The last two sets were actually 255lbs and 265lbs + light bands. Not too shabby. I also did a bit of cable work to finish things off, face curls triceps extensions and straight arm push downs. Unless my ear gets much better tomorrow I don't think I'll be doing deadlifts this week.

Snowdaddy

Ear Ache

I don't believe I've ever prepared for a competition an something hasn't interfered with my training. This time it's an ear ache. It kept me up all last night. I've been to see the Dr and I'm still in agony. Today was my second day on the antibiotics so I'll see how I feel tomorrow and get back up on the horse. Maybe tomorrow will be a bench press day. Night, night.

Snowdaddy

Squats with Chains Video

Here's the video of today's training.

Squats with Chains

Snowdaddy

Squat with Chains Day 13 of 21

It's getting down to it and the work outs are getting heavier. Today I have an ear ache and I almost decided not to lift. Common sense prevailed and I decided to give it a try. Smooth sailing.

Warm Up
Stationary Bike - 6 minutes.
Stretching.
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 375lbs/1 rep.

Working Sets
Squats with Chains - 4 sets/1 rep/375lbs + 130lbs chain.

Core Work
Stability Ball Sit Ups - 2 sets/25 reps, 2 sets/25 reps/10lbs.

A really good work out considering my head wasn't in the game. Still concentrating on pulling the bar apart, keeping the elbows down and head up. Speed all the time. Happy Thanks Giving!!!

Snowdaddy

Deadlifts with Chains Video

Heres the video of todays training.

Deadlifts with Chains

Snowdaddy

Heavy Deadlifts with Chains Day 12 of 21

The deadlifts a coming along great. I'm sure I'll be pulling a PB at the next meet.

Warm Up
Stationary Bike - 5 minutes.
Goblet Squats - 82.5lbs/10 reps, 102.5lbs/8 reps.
Deadlifts - 315lbs/6 reps, 455lbs/1 rep.

Working Sets
Deadlifts with Chains - 3 sets/1 rep/455lbs + 130lbs chain, 1 set/1 rep/460lbs + 140lbs chain.

Heavy pulls to help toughen up the CNS. All deadlifts felt quick with dropped hips. Rest for the week end. Heavy squats with chains on Monday.

Snowdaddy

Speed Bench Press Day 11 of 21

Great work out today. The season is changing, today is a bit cool and raining. I put on a fire in the garage and my work out was nice and toasty. Let me say that again. "HARDCORE FUCKIN' WORKOUT!!! HOTTER THAN THE DEPTH OF HELL!!!"

Warm Up
Stationary Bike - 11 minutes.
Lots of Stretching.
Push Ups - 2 sets/15 reps.
Bench Press - 135lbs/12 reps.

Working Sets
Speed Bench Press - 10 sets/3 reps/225lbs.
*3 minutes rest after each set*

Upper Back Work
Dumbbell Rows - 4 sets/8 reps per side/102.5lbs
Straight Arm Cable Press Downs - 4 sets/12 reps/25lbs.

Yes I did say "cable". I have acquired a Lat Pull Down Tower. It's an old Global Fitness sectionalized tower and it's awesome! It's going to be great to hit some neglected small muscle groups with the high cable. Tomorrow off, Friday Heavy Deadlifts with Chains. Goody, Goody!

Snowdaddy

Band Squats Day 10 of 21

Busy this morning moving surplus equipment from a storage garage to two other gyms on base. Moving three trailers full of weightlifting racks and benches makes for a strength sapping morning. I wasn't very eager to work out this evening. Once again I've proven that these types of days make for the best work outs.

Warm Up
Stationary Bike - 6 minutes.
Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps.

Working Sets
Band Squats - 10 sets/2 reps/275lbs + light bands (+40 to 80lbs).
*3 minutes rest after each set*

Core Work
Ab Sling Knee Ups - 4 sets/15 reps.
*3 minutes rest after each set*

The last sets of Band Squats was actually 295lbs. I wanted a taste test of what to expect next time. A really good work out. Plenty of time and sets to concentrate on difficulties. Stepping back with my head up is allowing me to set back more into the squat and use less lower back out of the hole. Good work out.

Snowdaddy

Speed Deadlifts Day 9 of 21

Yet another slow day at work. Damn I enjoy being a professional athlete!

Warm Up
Stationary Bike - 5 minutes.
Stretching.
Goblet Squats - 70lbs/6 reps, 85lbs/6 reps, 95lbs/6 reps.
Deadlifts - 295lbs/6 reps.

Working Sets
Speed Deadlifts - 10 sets/2 reps/365lbs
*2 minutes rest after each set*

Extra Stuff
Rack Pulls - 495lbs/2 reps, 555lbs/2 reps, 605lbs/2 reps, 660lbs/1 rep, 660lbs/1 rep.

All the speed work felt light. I was watching the WSM and took note of the caber toss. After that I imagined that every time I ripped the bar off the ground I was throwing a caber. I noted I had more speed and the bar moved much easier.
The Speed work didn't feel like I worked enough so I added some rack pulls, totally raw, no straps or belt. All were done at 3 inches above my knees. Not much range but it got my CSN fired up. My hands feel great right now. Tomorrow and Saturday I'll be off then back at it on either Sunday or Monday.

Snowdaddy

Band Bench Press Day 8 of 21

Slow day at work so I brought my gear.

Warm Up
Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 205lbs/8 reps.
Stretching.

Working Sets
Band Bench Press - 10 sets/3 reps/205lbs + orange light bands.
*3 minutes rest after each set*

Upper Back Work
Alternate the following
Dumbbell Rows - 4 sets/8 reps per side/95lbs.
Lat Pull Downs - 4 sets/8 reps/160lbs.

Good work out. With everthing as busy as it is lately it's nice to get a work out in during work. All the bench work was explosive with a solid pause at chest and lock out. I'm still concentrating on bending the bar towards my feet. It's really helping keep my elbows tucked.

Snowdaddy

Heavy Squats with Chains Day 7 of 21

Great work out! I was a bit hesitant before today's work out. I wasn't sure I could handle 355lbs + 130lbs in Chains (485lbs at top). After the first one it was easy!

Warm Up
Stationary Bike - 5 minutes.
Stretching.
Squats - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 355lbs/1 rep.

Working Sets
Squats - 4 sets/1 rep/355lbs + 130lbs Chains.
*5 minutes rest after each set*

Core Work
Stability Ball Sit Ups - 4 sets/25 reps.

I went through lots of squat training footage and I noticed something. In training I look down when walking back with the bar. In competition I look straight forward or up when stepping back. Today I focused on always looking up and of course everything else I need to think about. Oh ya, I wore a belt on all the working sets.

Snowdaddy

Extra Work Out

Eating mostly crap today and sitting around for most of the day made me get off my ass and hit the gym. At 2000hrs I was feeling like shit and bored to death. Then, I remembered "I have a well equipped gym just outside my door in the garage". Sometimes I'm pretty thick.

Alternate the following 6 times;

Stationary Bike - 5 minutes (4th and 5th times walk/run down the street and back).
Barbell Curl - 90lbs/12 reps.
Standing Behind Neck Press - 90lbs 12 reps.

A good cardio work out. I feel much better. Tomorrow I'm very busy so no training. Sunday I'm back at it with Heavy Squats.

Snowdaddy

Band Deadlifts Day 6

I was called out late last night and didn't get home to bed until 0430hrs. I managed 1 hour of sleep before I had to get the kids off to school. After that I went back to bed until noon. Some lunch and a coffee and I was ready to head out to the garage for my next training day.

Warm Up
Stationary Bike - 6 minutes.
Stretching.
Squats - 2 sets/6 reps/135lbs.
Deadlift - 1 sets/6 reps/345lbs.

Working Sets
Deadlifts - 10 sets/2 reps/345lbs + light bands (+100lbs at top).
*3 minutes rest between sets*

Push Ups - 4 sets/15 reps/all me baby.
*3 minutes rest between sets*

A good work out. Speed off the floor has been better but I was dropping my hips and driving into the pull just fine. Tomorrow and Saturday off. Sunday Band Squats.

Snowdaddy

Speed Squats Day 5

I was supposed to hook up with a future powerlifter today and teach them the finer points of squats. No Go. I was called into work at 0315 this morning. Checked my email and found out they cancelled. Oh well. This didn't effect my own training.
Today's work out took place at the base gym. I'm glad to see that eventhough I haven't lifted there in over a year things haven't changed. I set up my squats in the corner where I observed the following;

• two "hard core" guys squatting in the rack (good point) with a manta ray and a 2 x 4 under their heels. No where even near parallel.
• several seniors socializing.
• a guy doing leg presses with 4 inches of movement.
• two younger fellas facing eachother doing alternating dumbbell curls feeding off eachothers intensity.
• Last but not least, a guy doing heavy shrugs on the smith machine.

I love being the big scarey guy in the corner doing squats. GRRRRRR!!!

Warm Up
Stair Master - 5 minutes.
Stretching.
Squats - bar/6 reps, 135lbs/8 reps, 225lbs/6 reps.

Working Sets
Speed Squats - 4 sets/2 reps/275lbs, 6 sets/2 reps/315lbs.

Extra Stuff
repeat the following 3 times
Stationary Bike - 5 minutes.
Sit Ups - 20 reps.
Walk 1 lap around indoor track.

I was supposed to do 10 sets/2 reps/265lbs speed squats. 275lbs was convienient but when I looked around the room and seen all the goons the bar started to feel light. 315lbs felt really good. Tomorrow I'm off then band deadlifts on Thursday.

Snowdaddy