Shoulders and Squats

Last week I did Shoulders and yesterday Squats.

Shoulders

Warm Up
Seated Shoulder Press - 135lbs/12 reps.

Power Phase
Seated Shoulder Press - 6 sets/1 reps/225lbs.
*3 minutes rest after each set*

Pump Phase
Seated Shoulder Press - 6 sets/6 reps/135lbs
*2 minutes rest after each set*

Squats

Warm Up
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps.

Dynamic Power Phase
Squats - 405lbs/2 reps, 495lbs/1 rep (belt and knee wraps), 3 sets/1 rep/405lbs, 3 sets/1 rep/425lbs.
*minimal rest between sets, 1 to 2 minutes*

Shoulder Presses were lighter than in the past but I'm glad I did them. I concentrated on the speed during the Power Phase Squats. I didn't do a Pump Phase as I was running extreemly short on time. The speed was good and I really enjoyed it.

Snowdaddy

Deadlifts

Bending bars and pulling like a "BOSS". Today I was able to work out at work. Although today was my best deadlifting work out to date I wasn't entirely happy. The only bar at the gym was a 700lbs chrome bar with a shallow knurling. The bar felt almost greasy.

Warm Up
Squats - 2 sets/8 reps/135lbs.
Deadlifts - 405lbs/3 reps.

Power Phase
Deadlifts (no belt) - 5 sets/1 rep/555lbs.
*5 minutes rest between sets*

Pump Phase
Deadlifts (no belt) - 5 sets/3 reps/405lbs, 1 set/4 reps
*3 minutes rest between sets*

By this time my hands are screeming. My lower back is stiff and sore. I'm pleased with today's workot. With a few more training days like that I will be making my best lifts, NO Problem.

Snowdaddy

Bench Press

Another STRONG Bench Press work out. I would have liked a bit more time but I got in everything that matters. Next week I'll have a bit more time.

Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press - 5 sets/1 rep/355lbs.
*4 to 5 minutes rest between sets*

Pump Phase
Bench Press with Titan RAM - 3 sets/3, 5, 3 reps/355lbs, 2 sets/4 reps/365lbs.
*2 minutes rest between sets*

I really have to remember to work the dynamics of the Bench Press when using the Titan RAM. This is why my reps were all over the place. The first and third sets were slow and controlled. The other sets were paused at the chest but exploded up to lock out. 365lbs for Pump Phase next week.

Snowdaddy

Squats

After a full week of rest I feel like crap. I always feel better when I'm lifting and a rest break always is painfull. First my ankles then my back and hips. Tomorrow morning I'll feel great because of the squats tonight.

Warm Up
Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep.

Power Phase
Squats (belt and knee sleeves) - 4 sets/1 rep/465lbs.
*4 to 5 minutes rest between sets*

Pump Phase
Squats (no belt, no knee sleeves) - 4 sets/3 reps/315lbs, 2 sets/4 reps/315lbs.
*1 to 2 minutes rest between set*

465lbs felt heavier this week. I had a really bad sticking point. Speed was good and I maintained a decent upright position. After the next bunch of weeks precompetition training I should smoke it at the Eastern Canadians in November.

Snowdaddy

Time Off

The summer has been extreemly busy with my wife being away for two months. My last serious work out was the morning on the day she got home. I've been finding my motivation laking a bit and my focus is not quite there. Although I haven't been under a bar this week I have been working my core. Every second day since last week I've been hitting sit ups in my living room. I'm sure the rest will do me some good before my attack at the Eastern Canadians in Digby Nova Scotia this November. Saturday I'll hit some Squats and Sunday onto the Bench Press. Deadlifts will be Tuesday or Wednesday. I've been very happy with my results this summer and I'm looking towards some huge gains at the Easterns.

Snowdaddy

Core Work

Again I've been neglecting my weak area. This morning my back threatened to tighten up. This is a signal that it's time to do core work.

Core Work
*alternate the following*
Ab Sling Knee Ups - 4 sets/15 reps.
Stability Ball Sit Ups - 4 sets/25 reps.

The last set of knee ups were done with a 3kg ball between my feet. Very difficult but something to work on. Tomorrow I'm organizing the garage to get ready for winter training. I always feel better after a good clean up, clean out.

Snowdaddy

Squats

Another fun work out. Still feeling strong and the work out numbers still keep going up. My goals for the competition coming up in November will be a sure thing.

Warm Up
Light Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 405lbs/1 rep.

Power Phase
Squats (belt and knee sleeves) - 3 sets/1 rep/455lbs, 3 sets/1 rep/465lbs.
*5 minutes rest between sets*
465lbs Squat VIDEO

Pump Phase
Box Squats (16 inches) - 5 sets/4 reps/315lbs, 1 set/6 reps/315lbs.
*3 minutes rest between sets*

The 16 inch box squats were right at parallel. The 465lbs squats felt mildly heavy but very comfortable. Core work is the only thing left this week.

Snowdaddy

Bench Press

Strength is still increasing. Power Phase tonight felt easy enough to do doubles. Nest week will be heavier for sure.

Warm Up
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/1 rep.
Light Stretching.

Power Phase
Bench Press - 6 sets/1 rep/350lbs, 1 set/1 rep/355lbs.
*3 minutes rest between sets*

Pump Phase
Bench Press with Titan RAM - 3 sets/4 reps/355lbs, 3 sets/3 reps/355lbs.
*2 minutes rest between sets*

I bough a new open rack that I took for a test drive tonight. Not too bad. Tomorrow I may do some core work but I'll be taking a break from the bar. I'm the Super Beast!

Snowdaddy

Deadlifts... again

Got together with a good friend today who wanted to do some Deadlifts. Who am I to say "no". My pulls have been good lately so I wanted to do something really special today. I threw down the challenge by texting my training partner that I would be pulling 585lbs. He ensured that I would not be leaving the Powerhouse Gym until I did it.

Warm Up
Squats - 2 sets/6 reps/135lbs.
Light Stretching.
Deadlifts - 315lbs/6 reps, 405lbs/2 reps, 495lbs/1 rep.

The 495lbs flew off the floor with little to no resistance. At this point I knew I was ready for 585lbs

Raw Deadlifts (no belt, no wraps, no straps) - 585lbs/1 rep!!!

My training partner says that the lift looked too easy and suggested I try 605lbs. Unfortunately it wasn't to be. It got to my knees but that was it. Next time. 600lbs Deadlift is on my bucket list so I've got some time to do it.

Extra Work
WG Lat Pull Downs - 2 sets/8 reps/180lbs, 3 sets/8 reps/200lbs.
Back Extensions - 2 sets/12 reps.

I found a weak point in my training. Back Extensions were a bit rough. I could feel them from the back of my knees right up to my lower back. 2 sets of 12 reps seemed to be enough. I would like to be able to walk tomorrow.

Snowdaddy

Deadlifts

Easily my strongest deadlift work out to date. Watching a training video of a good friend of mine who is recovering from a biceps tear has given me new motivation. Thank you JP for your dedication and hard work. You are an inspiration to lots of those who know you.

Warm Up
Squats - 2 sets/10 reps/135lbs.
Stretching.
Deadlifts - 315lbs/6 reps.

Power Phase
Deadlifts (raw no belt) - 4 sets/1 rep/550lbs.
*5 minutes rest after each set*

Pump Phase
Band Deadlifts (raw no belt) - 5 sets/3, 3, 4, 4, 4 sets/ 550lbs - medium bands (410-480lbs).
*3 to 5 minutes rest after each set*

By this time my hands are destroyed. My back feels great! It's time to get my FREAK on. I'm 6ft tall and weigh 335lbs. It's time I lift like it. Feel my RAGE!!!

Snowdaddy

Bench Press

Again playing with the Titan Ram on the Pump Phase. Power Phase felt strong today with minimal sticking point. I focused more on the pause at chest to ensure good competition lifts.

Warm Up
Light Stretching.
Bench Press - 135lbs/16 reps, 225lbs/8 reps.

Power Phase
Bench Press - 6 sets/1 rep/350lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press with Titan RAM - 6 sets/4, 3, 3, 3, 3, 5 reps/350lbs.
*2 minutes rest after each set*

Lat Pull Downs - 4 sets/12 reps/70, 75, 80, 85kg.

Really good work out. I'm enjoying a great chest/triceps/shoulder pump.

Snowdaddy

Birthday Squats

It's my Birthday today. Everytime I celebrate my birthday I like to try for a PB. It's my 40th today and I didn't miss the PB.

Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 405lbs/1 rep.
Squats with belt and knee sleeves - 455lbs/1 rep, 475lbs/1 rep.

Nothing else today. Got my PB now got lots of other stuff to do.

Snowdaddy

Deadlifts

Motivation tonight was off the charts. I'm feeling big and full and strong. I feel like a FREAK!!! But this week has been busy and sleep has been erratic so my energy levels were rock bottom. Time to dig deep for some Deadlifts.
I decided to mimic the Titan Ram Bench Press work out from Monday and add some reverse bands to my deadlifts. Not bad. I'll try it a few times before dismissing it.

Warm Up
Light Stretching.
Paused Squats - 2 sets/6 reps/135lbs.
Deadlifts (raw no belt) - 315lbs/6 reps.

Power Phase
Deadlifts (raw no belt) - 5 sets/1 rep/475lbs.
*3 minutes rest between sets*

Pump Phase
Deadlifts (rev light bands) - 6 sets/3 reps/475lbs on bar (400lbs - 435lbs).
*ample rest between sets, I'm recked!*

The 475lbs Power Phase Deadlifts flew off the floor tonight. They did unfortunately get heavier but I still had lots of speed on the fifth single. I'll try the intermediate bands next time to see what the weight spread is like. I would prefer 405lbs - 475lbs.

Snowdaddy

Bench Press

I think I'm on to something. Tonight I tried my Titan Ram for the Pump Phase of training with the same weight as the Power Phase. WOW!!! I'm impressed!

Warm Ups
Dynamic Push Ups - 12 reps.
Stretching.
Dynamic Push Ups - 12 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press - 5 sets/1 rep/350lbs.
*4 minutes rest after each set*

Pump Phase
Bench Press (with Titan Ram) - 6 sets/3 reps/350lbs.
*2 minutes rest after each set*

Extra Stuff
OH Plate Extensions - 3 sets/12 reps/45lbs.
feeling a good stretch.

I think my fore arms have grown an inch from gripping the heavy weight for all sets. As I mentioned in the past the Ram really exagerates the dynamics of the bench press. I like it a lot.

Snowdaddy

Squats

Testing out my new Titan knee sleeves today. They didn't disappoint. Check it out.

Warm Up
Stretching.
Foam Rolling.
Stretching.
Squats (raw) - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 405lbs/1 rep.

Power Phase
Squats (knee sleeves and belt) - 5 sets/1 rep/455lbs.
*5 minutes rest after each set*

Pump Phase
Squats (knee sleeves, no belt) - 3 sets/5 reps/315lbs, 3 sets/4 reps/315lbs.
*3 minutes rest after each set*

Walk to the mail box and back to decompress.

A really good work out. All reps were competition legal as usual. I'm really pushing my limits and getting into numbers that are more suitable for my size. Still more to go. I'd like to be up near 495lbs in knee sleeves by the Eastern Canadians this November.

Snowdaddy

Bench Press

Driving course today finished several hours early so I spent this wonderful afternoon with the garage door open pressing on the bench.

Warm Up
Stretching.
Dynamic Push Ups - 2 sets/12 + 4 reps.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press - 6 sets/1 rep/345lbs.
*4 minutes rest after each set*

Pump Phase
Bench Press - 2 sets/6 reps/275lbs, 4 sets/5 reps/275lbs.
*3 minutes rest after each set*

Triceps Work
Lying Dumbbell Extensions (lbs per dumbbell) - 40lbs/12 reps, 50lbs/12 reps, 50lbs/12 reps.
OH Plate Extensions - 3 sets/12 reps/45lbs.
Plate Curls - 3 sets/12 reps/45lbs.

Another great work out!!! Now it's time to go to the hardware shop to find some stuff to repair my lat pull down cable. PS enjoying the pump right now.

Snowdaddy

Core Work

Sitting in the living room, watching a movie, time for some sit ups.

Core Work
Sit Ups - 10 sets/10 reps.

My abs are tight and I'm pleased that I did a bit of core work tonight. Oh ya, I also did some stretching.

Snowdaddy

Deadlift Picture

Deadlifts

Very busy at the end of last week so I didn't get a chance to work out shoulders. Start the week fresh with some Deadlifts.

Warm Up
Stretching.
Paused Squats - 2 sets/8 reps/135lbs.
Deadlifts - 315lbs/6 reps.

Power Phase
Raw Deadlifts (no belt) - 6 sets/1 rep/475lbs.
*4 minutes rest after each set*

Pump Phase
Raw Deadlifts (no belt) - 6 sets/3 reps/405lbs.
*2 minutes rest after each set*

I started to do some lat pull downs after and to my surprise the cable broke on my second set. Should have recorded it. I may have been 10,000$ richer. :-)

Snowdaddy

Squats

Even though this week is one of the busiest I've had in a while. Work and family commitments I still found 2 hours today to train legs.

Warm Up
Stretching.
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Squats - 405lbs/1 rep (belt only), 425lbs/1 rep (belt, knee sleeves), 445lbs/1 rep (belt, knee sleeves), 465lbs/1 rep (belt knee sleeves).
*ample rest, not timed*

Pump Phase
16 inch Box Squats (wide Stance) - 3 sets/4 reps/315lbs, 3 sets/6 reps/315lbs.
*short rest, not timed*

At this point I'm looking at my watch an saying, "OH CRAP!!!" Several things to do this evening and I'm running behind. I drank my post work out drink during the work out. It's shower, dressed, then get a move on. Great work out!!! 465lbs (210kg +) is a PB in thin knee sleeves.

Snowdaddy