I got some time while at work today to Deadlift. The small gym we have at work was crowded and the people that were there were listening to country music. Needless to say I wasn't very motivated.
Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps, bar/6 reps, 135lbs/6 reps, 135lbs/6 reps, 225lbs/4 reps, 225lbs/4 reps.
Deadlifts - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep.
Working Sets
Deadlifts - 2 sets/1 rep/495lbs (no belt), 3 sets/1 rep/495lbs (belt).
Now I am supposed to do more but I just can't be bothered. Next time.
Snowdaddy
A Top 40 Weightlifting Blog
Wednesday, April 29, 2015
Monday, April 27, 2015
Bench Press
A little cool tonight and damp but I wanted to press in my own gym. Put on a long sleeve shirt and track pants then out to the garage for some Bench Press.
Warm Up
Light Stretching and Shoulder Rotations.
Bench Press - 135lbs/12 reps, 135lbs/4 dynamic reps, 225lbs/8 reps, 225lbs/4 dynamic reps, 315lbs/5 reps.
Power Phase
Bench Press - 1 set/1 rep/385lbs, 6 sets/1 rep/375lbs.
Pump Phase
Bench Press - 2 sets/4 reps/315lbs, 4 sets/3 reps/315lbs.
shorter rest period than the Power Phase
I did a few support exercises after the Pump Phase which I am experimenting with Straight arm push downs. Right now I feel really pumped and I am really going to enjoy my supper.
Snowdaddy
Warm Up
Light Stretching and Shoulder Rotations.
Bench Press - 135lbs/12 reps, 135lbs/4 dynamic reps, 225lbs/8 reps, 225lbs/4 dynamic reps, 315lbs/5 reps.
Power Phase
Bench Press - 1 set/1 rep/385lbs, 6 sets/1 rep/375lbs.
Pump Phase
Bench Press - 2 sets/4 reps/315lbs, 4 sets/3 reps/315lbs.
shorter rest period than the Power Phase
I did a few support exercises after the Pump Phase which I am experimenting with Straight arm push downs. Right now I feel really pumped and I am really going to enjoy my supper.
Snowdaddy
Friday, April 24, 2015
Squats
The Strength Club was very crowded today so I went up stairs to Squat in the main gym. Everyone left me alone.
Warm Ups
Leg Swings and Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats - 405lbs/1 rep, 425lbs/1 rep, 425lbs/1 rep, 440lbs/1 rep, 440lbs/1 rep.
Pump Phase
Squats (wide grip) - 4 sets/6 reps/225lbs.
200kg (440lbs) Squats today felt very easy. I didn't want to push too hard as I am still concerned about my left adductor. No problems. I really liked the wide grip squats at the end I can't wait to try them with some real weight on the bar. Problem is... I need some spotters or a way of spotting myself. I will think about it. Over all I feel great and I am getting stronger.
Snowdaddy
Warm Ups
Leg Swings and Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.
Power Phase
Squats - 405lbs/1 rep, 425lbs/1 rep, 425lbs/1 rep, 440lbs/1 rep, 440lbs/1 rep.
Pump Phase
Squats (wide grip) - 4 sets/6 reps/225lbs.
200kg (440lbs) Squats today felt very easy. I didn't want to push too hard as I am still concerned about my left adductor. No problems. I really liked the wide grip squats at the end I can't wait to try them with some real weight on the bar. Problem is... I need some spotters or a way of spotting myself. I will think about it. Over all I feel great and I am getting stronger.
Snowdaddy
Thursday, April 23, 2015
Bench Press
Bench Press training today was great! I felt very strong and I learned something.
Warm Up
Leg Swings and Stretching.
Bench Press - 65kg/12 reps, 65kg/4 dynamic reps, 105kg/8 reps, 105kg/4 dynamic reps, 145kg/4 reps.
Power Phase
Bench Press - 6 sets/1 rep/170kg.
Pump Phase
Bench Press - 6 sets/3, 3, 3, 3, 3, 4 reps/315lbs.
Instead of doing the pump phase in the dungeon of the 17 Wing Strength Club I pressed in the main gym. The pump phase felt really good and I handles the 315lbs easily. The thing I learned today is this... Set up two inches lower on the bench. It is a bit of a pain the drag the bar out over my chest that far but it makes lots of room to press. Plus I found by pulling the bar from the rack to over my chest it allows for a tighter set up. The final two singles of the power phase were much easier than the first four sets. Always learning.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 65kg/12 reps, 65kg/4 dynamic reps, 105kg/8 reps, 105kg/4 dynamic reps, 145kg/4 reps.
Power Phase
Bench Press - 6 sets/1 rep/170kg.
Pump Phase
Bench Press - 6 sets/3, 3, 3, 3, 3, 4 reps/315lbs.
Instead of doing the pump phase in the dungeon of the 17 Wing Strength Club I pressed in the main gym. The pump phase felt really good and I handles the 315lbs easily. The thing I learned today is this... Set up two inches lower on the bench. It is a bit of a pain the drag the bar out over my chest that far but it makes lots of room to press. Plus I found by pulling the bar from the rack to over my chest it allows for a tighter set up. The final two singles of the power phase were much easier than the first four sets. Always learning.
Snowdaddy
Tuesday, April 21, 2015
Deadlifts
Short on time yesterday I wanted an intense heavy Deadlift work out.
Warm Up
Leg Swings and Stretching.
Foam Rolling Calves and Hamstrings.
Squats - 20kg/8 reps, 65kg/6 reps, 65kg/4 dynamic reps.
Deadlifts - 100kg/6 reps, 140kg/4 reps.
Working Sets
Deadlifts - 5 sets/1 rep/180, 180, 225, 225, 245kg.
I was surprised when I thought my last set was 235kg. I recalculated the bar and was pleased to see 245kg on the platform. It's almost time for work so I phone in and say I'm running late. Time for more fun.
Rack Pulls (bar sitting on top of knee cap) - All Singles 240, 280, 320, 320kg.
Now its time to go to work, but, I have felt a strain in my left scapula area. As I am putting the plates away The pain and tightness starts to increase. I got into the foam roller and a slam ball against the wall. It really helped but some naproxen shortly after getting cleaned up made things manageable. I got up this morning and the spot is still tight. An ibuprofen and further foam rolling I feel almost normal. Today is a rest day. Tomorrow is Bench Press. I hope I will be able to press.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Foam Rolling Calves and Hamstrings.
Squats - 20kg/8 reps, 65kg/6 reps, 65kg/4 dynamic reps.
Deadlifts - 100kg/6 reps, 140kg/4 reps.
Working Sets
Deadlifts - 5 sets/1 rep/180, 180, 225, 225, 245kg.
I was surprised when I thought my last set was 235kg. I recalculated the bar and was pleased to see 245kg on the platform. It's almost time for work so I phone in and say I'm running late. Time for more fun.
Rack Pulls (bar sitting on top of knee cap) - All Singles 240, 280, 320, 320kg.
Now its time to go to work, but, I have felt a strain in my left scapula area. As I am putting the plates away The pain and tightness starts to increase. I got into the foam roller and a slam ball against the wall. It really helped but some naproxen shortly after getting cleaned up made things manageable. I got up this morning and the spot is still tight. An ibuprofen and further foam rolling I feel almost normal. Today is a rest day. Tomorrow is Bench Press. I hope I will be able to press.
Snowdaddy
Saturday, April 18, 2015
Bench Press
A nice warm day today meant that I could train in my garage. Its been all winter but it was like shaking hands with an old friend.
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/4 dynamic reps, 225lbs/10 reps, 225lbs/4 dynamic reps, 315lbs/4 reps.
Power Phase
Bench Press (with wrist wraps) - 5 sets/1 rep/375lbs.
Pump Phase
Bench Press (with chains) - 4 sets/6, 5, 5, 5 reps/225 + 130lbs chain.
Feeling good, feeling large. Benching was solid today. The first single felt like I could have managed a double. By the fifth set 375lbs felt quite heavy. So it should, I am now heading into uncharted territory.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/4 dynamic reps, 225lbs/10 reps, 225lbs/4 dynamic reps, 315lbs/4 reps.
Power Phase
Bench Press (with wrist wraps) - 5 sets/1 rep/375lbs.
Pump Phase
Bench Press (with chains) - 4 sets/6, 5, 5, 5 reps/225 + 130lbs chain.
Feeling good, feeling large. Benching was solid today. The first single felt like I could have managed a double. By the fifth set 375lbs felt quite heavy. So it should, I am now heading into uncharted territory.
Snowdaddy
Friday, April 17, 2015
Squats
With a full week off from Squats and lots of foam rolling to start today's work out, I was feeling pretty good.
Warm Up
Leg Swings and lots of Stretching.
Foam Rolling Calves and Hamstrings.
Squats - 65kg/8 reps, 65kg/4 dynamic reps, 105kg/4 reps, 145kg/2 reps.
Power Phase
Squats - 2 sets/1 rep/185kg.
At this point I wanted to try out my Inzer TRX Squat suit.
Squats (suit) - 1 set/2 reps/185kg.
The suit was too small and the reps were no where near parallel.
Squats (suit bottoms) - 1 set/1 rep/185kg.
Still no where near parallel.
Squats (knee sleeves and belt) - 1 set/1 rep/215kg!!!
Squats - 1 set/1 rep/185kg.
Pump Phase
Squats - 6 sets/4 reps/105kg.
I am very pleased with a 215kg Squat. My personal best is 220kg. I am well underway this year to squatting 500lbs (227.5kg). PS, the adductor from last week didn't both me at all today although I was still cautious of it.
Snowdaddy
Warm Up
Leg Swings and lots of Stretching.
Foam Rolling Calves and Hamstrings.
Squats - 65kg/8 reps, 65kg/4 dynamic reps, 105kg/4 reps, 145kg/2 reps.
Power Phase
Squats - 2 sets/1 rep/185kg.
At this point I wanted to try out my Inzer TRX Squat suit.
Squats (suit) - 1 set/2 reps/185kg.
The suit was too small and the reps were no where near parallel.
Squats (suit bottoms) - 1 set/1 rep/185kg.
Still no where near parallel.
Squats (knee sleeves and belt) - 1 set/1 rep/215kg!!!
Squats - 1 set/1 rep/185kg.
Pump Phase
Squats - 6 sets/4 reps/105kg.
I am very pleased with a 215kg Squat. My personal best is 220kg. I am well underway this year to squatting 500lbs (227.5kg). PS, the adductor from last week didn't both me at all today although I was still cautious of it.
Snowdaddy
Wednesday, April 15, 2015
Bench Press
Tomorrow will be a week off from training. I decided to do some Bench Press today with some light Squats for warm ups. The Squats felt pretty good. But, I didn't push it.
Warm Up
Leg Swings and Lots of Stretching.
Foam Rolling Calves and Hamstrings.
Squats - 20kg/8 reps, 3 sets/6 reps/65kg.
Bench Press - 65kg/12 reps, 65kg/4 dynamic reps, 105kg/8 reps, 145kg/3 reps.
Power Phase
Bench Press - 4 sets/1 rep/170kg.
Pump Phase
Bench Press - 6 sets/8, 6, 6, 6, 6, 4 (spent) reps/130kg.
Support Work
WG Lat Pull Downs - 4 sets/170, 195, 195, 195lbs/8 reps
OH Dumbbell Triceps Ext - 3 sets/25, 30, 35lbs/10 reps.
The Power Phase today felt very heavy. I took a long pause on my first single and it was very slow to lock it out. All my other sets had a very short pause but still felt very heavy. I suppose it is to be expected. I do feel very good and now I am enjoying some meat!
Snowdaddy
Warm Up
Leg Swings and Lots of Stretching.
Foam Rolling Calves and Hamstrings.
Squats - 20kg/8 reps, 3 sets/6 reps/65kg.
Bench Press - 65kg/12 reps, 65kg/4 dynamic reps, 105kg/8 reps, 145kg/3 reps.
Power Phase
Bench Press - 4 sets/1 rep/170kg.
Pump Phase
Bench Press - 6 sets/8, 6, 6, 6, 6, 4 (spent) reps/130kg.
Support Work
WG Lat Pull Downs - 4 sets/170, 195, 195, 195lbs/8 reps
OH Dumbbell Triceps Ext - 3 sets/25, 30, 35lbs/10 reps.
The Power Phase today felt very heavy. I took a long pause on my first single and it was very slow to lock it out. All my other sets had a very short pause but still felt very heavy. I suppose it is to be expected. I do feel very good and now I am enjoying some meat!
Snowdaddy
Friday, April 10, 2015
Adductor Problems
I got pumped up and went to the gym on Thursday. I didn't even finish warm ups before my adductor sprained again. Time for a rest. I have been giving it hard for quite some time now and I feel beat up. The rest this week will do me some good.
Snowdaddy
Snowdaddy
Wednesday, April 08, 2015
Bench Press
Yesterday's Bench Press was very good. Last night at work my upper body was sore but thick and swollen. This morning I am feeling large and powerful. My form was very good on the bench. I tried using a different bench but switched back to my regular after the sixth set.
Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/4 dynamic reps, 125kg/10 reps, 125kg/4 dynamic reps.
Power Phase
Bench Press - 8 sets/1 rep/167.5kg
first two sets with out wrist wraps, 4th set one finger narrower grip.
Pump Phase
Bench Press - 6 sets/6 reps/130kg
varying grip with each set.
Shoulders
Seated Smith Machine BN Press - 2 sets/8 reps/90lbs, 2 sets/6 reps/140lbs, 2 sets/4 reps/160lbs, 1 set/12 reps/90lbs.
I have done some reading about shoulder presses and how they positively relate to Bench Press strength. Plus I also really like how they pump up my upper back and shoulders. Once again after benching my lats are hanging off me like two slabs of meat. Funny how you can train for years but still learn so much.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/4 dynamic reps, 125kg/10 reps, 125kg/4 dynamic reps.
Power Phase
Bench Press - 8 sets/1 rep/167.5kg
first two sets with out wrist wraps, 4th set one finger narrower grip.
Pump Phase
Bench Press - 6 sets/6 reps/130kg
varying grip with each set.
Shoulders
Seated Smith Machine BN Press - 2 sets/8 reps/90lbs, 2 sets/6 reps/140lbs, 2 sets/4 reps/160lbs, 1 set/12 reps/90lbs.
I have done some reading about shoulder presses and how they positively relate to Bench Press strength. Plus I also really like how they pump up my upper back and shoulders. Once again after benching my lats are hanging off me like two slabs of meat. Funny how you can train for years but still learn so much.
Snowdaddy
Monday, April 06, 2015
Deadlifts
Strength is getting better. But, today I had a problem with my guts. Having to constantly poop plays havoc on my Deadlifts.
Warm Ups
Leg Swings and Stretching.
OH Band Squat - 1 set/8 reps.
Squats - 2 sets/65kg/6, 8 reps.
Deadlifts - 60kg/6 reps, 100kg/6 reps, 140kg/4 reps, 180kg/1 rep.
Power Phase
Deadlifts (no belt) - 2 sets/1 rep/225kg.
Deadlifts (with belt) - 2 sets/1 rep/225kg, 2 sets/2 reps/225kg.
Pump Phase
Deadlifts (no belt) - 3 sets/3 reps/185kg.
I managed one more rep during the Pump Phase then I had to go for the third poop in this work out. Enough is enough. I am pleased with today's strength even if my guts couldn't keep up.
Snowdaddy
Warm Ups
Leg Swings and Stretching.
OH Band Squat - 1 set/8 reps.
Squats - 2 sets/65kg/6, 8 reps.
Deadlifts - 60kg/6 reps, 100kg/6 reps, 140kg/4 reps, 180kg/1 rep.
Power Phase
Deadlifts (no belt) - 2 sets/1 rep/225kg.
Deadlifts (with belt) - 2 sets/1 rep/225kg, 2 sets/2 reps/225kg.
Pump Phase
Deadlifts (no belt) - 3 sets/3 reps/185kg.
I managed one more rep during the Pump Phase then I had to go for the third poop in this work out. Enough is enough. I am pleased with today's strength even if my guts couldn't keep up.
Snowdaddy
Thursday, April 02, 2015
Bench Press
Went to the gym after work today. I was feeling lethargic until my pre workout kicked in, then... Yowza!!! Bring on the weight!!!
Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/ 4 dynamic reps, 125kg/8 reps, 125kg/3 dynamic reps.
Power Phase
Bench Press - 6 sets/1 rep/167.5kg + one more single @ 170kg.
The first two sets were with out wrist wraps
Pump Phase
Bench Press - 6 sets/7, 6, 6, 6, 5, 6 reps/130kg
I made sure to vary my grip with every set.
Support Work
Standing BN Shoulder Press - 2 sets/12 reps/80, 90lbs.
Seated Smith Machine BN Shoulder Press - 4 sets/8, 6, 4, 12 reps/90, 140, 160, 90lbs.
Parallel Grip Pull Downs - 4 sets/8 reps/160, 190, 205, 205lbs.
Feeling big and strong after the work out. Really enjoyed a massive pump.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/ 4 dynamic reps, 125kg/8 reps, 125kg/3 dynamic reps.
Power Phase
Bench Press - 6 sets/1 rep/167.5kg + one more single @ 170kg.
The first two sets were with out wrist wraps
Pump Phase
Bench Press - 6 sets/7, 6, 6, 6, 5, 6 reps/130kg
I made sure to vary my grip with every set.
Support Work
Standing BN Shoulder Press - 2 sets/12 reps/80, 90lbs.
Seated Smith Machine BN Shoulder Press - 4 sets/8, 6, 4, 12 reps/90, 140, 160, 90lbs.
Parallel Grip Pull Downs - 4 sets/8 reps/160, 190, 205, 205lbs.
Feeling big and strong after the work out. Really enjoyed a massive pump.
Snowdaddy
Monday, March 30, 2015
Squats
Today I decided to scare the public and train in the main gym at 17 Wing. I normally do my Power Phase in the Strength Club Dungeon but today I unleashed the beast.
Warm Up
Leg Swings and Stretching.
Squats - bar/8 reps, bar/6 reps, 135lbs/8 reps, 135lbs/3 dynamic reps, 225lbs/6 reps, 225lbs/3 dynamic reps, 315lbs/3 reps.
Power Phase
Squats (with belt, no knee sleeves) - 2 sets/1 rep/405lbs.
Squats (with belt and knee sleeves) - 4 sets/2, 1, 1, 2 reps/405lbs.
Squats (with belt and knee sleeves) - 2 sets/1 rep/425lbs.
Pump Phase
Squats - (no belt, no knee sleeves) - 4 sets/3, 3, 4, 6 reps/275lbs.
Good work out today. The power is there I just have to keep pushing myself to new levels.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - bar/8 reps, bar/6 reps, 135lbs/8 reps, 135lbs/3 dynamic reps, 225lbs/6 reps, 225lbs/3 dynamic reps, 315lbs/3 reps.
Power Phase
Squats (with belt, no knee sleeves) - 2 sets/1 rep/405lbs.
Squats (with belt and knee sleeves) - 4 sets/2, 1, 1, 2 reps/405lbs.
Squats (with belt and knee sleeves) - 2 sets/1 rep/425lbs.
Pump Phase
Squats - (no belt, no knee sleeves) - 4 sets/3, 3, 4, 6 reps/275lbs.
Good work out today. The power is there I just have to keep pushing myself to new levels.
Snowdaddy
Saturday, March 28, 2015
Bench Press
Really pushing myself during the last bit of time I have left. The last bunch of weeks have been favorable for training. I have had lots of time to myself and I made sure to take advantage of this and push myself. Not a precompetition program but I feel I've made some decent progress.
Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/4 dynamic reps, 125kg/10 reps, 125kg/3 dynamic reps.
Power Phase
Bench Press - 5 sets/1 rep/167.5kg.
all singles had a solid pause on my chest. Sticking point is there but I pushed through it every time.
Pump Phase
Bench Press - 6 sets/6, 6, 6, 6, 5, 5 reps/130kg.
A really solid work out. On a side note I was training with my 12 year old son who I have been training how to properly Squat. He weighs ~40kg and today he managed 47.5kg (104.7lbs). Very proud to him.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/4 dynamic reps, 125kg/10 reps, 125kg/3 dynamic reps.
Power Phase
Bench Press - 5 sets/1 rep/167.5kg.
all singles had a solid pause on my chest. Sticking point is there but I pushed through it every time.
Pump Phase
Bench Press - 6 sets/6, 6, 6, 6, 5, 5 reps/130kg.
A really solid work out. On a side note I was training with my 12 year old son who I have been training how to properly Squat. He weighs ~40kg and today he managed 47.5kg (104.7lbs). Very proud to him.
Snowdaddy
Friday, March 27, 2015
Deadlifts
Still not very strong but I'm still making myself suffer.
Warm Up
Leg Swings and Stretching.
OH Band Squat - 6 reps.
Barbell Squats - 20kg/8 reps, 65kg/6 reps.
Deadlifts - 65kg/6 reps, 115kg/6 reps, 165kg/1 rep.
Power Phase
Deadlifts (with belt) - 10 sets/1 rep/215kg.
eight set for a double. Very short rest between sets.
Pump Phase
Deadlifts (no belt) - 6 sets/3 reps/165kg.
I went upstairs for some pull downs and some light paused squats after the pump phase but the gym was crowded and I got to talking. Oh well, I am very pleased with what I did. Deadlifts are getting better.
Warm Up
Leg Swings and Stretching.
OH Band Squat - 6 reps.
Barbell Squats - 20kg/8 reps, 65kg/6 reps.
Deadlifts - 65kg/6 reps, 115kg/6 reps, 165kg/1 rep.
Power Phase
Deadlifts (with belt) - 10 sets/1 rep/215kg.
eight set for a double. Very short rest between sets.
Pump Phase
Deadlifts (no belt) - 6 sets/3 reps/165kg.
I went upstairs for some pull downs and some light paused squats after the pump phase but the gym was crowded and I got to talking. Oh well, I am very pleased with what I did. Deadlifts are getting better.
Wednesday, March 25, 2015
Bench Press
Last Bench Press work out I did eight singles at 165kg. This means it's time to go up in weight.
Warm Up
Legs Swings and Stretching.
Shoulder Mobility Rotations.
Bench Press - 75kg/12 reps, 75kg/4 dynamic reps, 125kg/8 reps, 125kg/3 dynamic reps.
Power Phase
Bench Press - 4 sets/1 rep/167.5kg.
Pump Phase
Bench Press - 6 sets/6, 6, 5, 5, 5, 5 reps/130kg.
Extra Stuff
BN Shoulder Press - 3 sets/12 reps/70, 80, 90lbs.
Lat Pull Downs - 3 sets/8 reps/190lbs.
I am experimenting with barbell curls during the warm up. Seems to feel ok so far. Nothing heavy just the 20kg bar. The weights I used today are ground breaking for me. 167.5kg is 2.5kg more than my competition best. Today all four reps were very controlled and well paused on my chest. I feel strong.
Snowdaddy
Warm Up
Legs Swings and Stretching.
Shoulder Mobility Rotations.
Bench Press - 75kg/12 reps, 75kg/4 dynamic reps, 125kg/8 reps, 125kg/3 dynamic reps.
Power Phase
Bench Press - 4 sets/1 rep/167.5kg.
Pump Phase
Bench Press - 6 sets/6, 6, 5, 5, 5, 5 reps/130kg.
Extra Stuff
BN Shoulder Press - 3 sets/12 reps/70, 80, 90lbs.
Lat Pull Downs - 3 sets/8 reps/190lbs.
I am experimenting with barbell curls during the warm up. Seems to feel ok so far. Nothing heavy just the 20kg bar. The weights I used today are ground breaking for me. 167.5kg is 2.5kg more than my competition best. Today all four reps were very controlled and well paused on my chest. I feel strong.
Snowdaddy
Monday, March 23, 2015
Squats
Squats were feeling great today. Not enough the capitalize "great" but it was pretty damn good.
Warm Up
Leg Swings and Lots of Stretching.
OH Squats with Band - 1 sets/6 reps.
Squats - 20kg/6 reps, 75kg/8 reps, 75kg/ 4 dynamic reps, 115kg/6 reps, 115kg/3 dynamic reps, 155kg/2 reps.
Power Phase
Squats (with knee sleeves and belt) - 4 sets/1 rep/195kg, 1 set/1 rep/200kg, 1 set/1 rep/205kg.
Pump Phase
Squats - 45lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 315lbs/1 rep.
...and that's enough. For the Pump Phase I went up to the main gym for a change of space. After the first set of 225lbs I had to move from the rack I was squatting in. A "one legged man" came in and sat down at the arm bicycle that was uncomfortably close to the rack I was in. I couldn't even strip the bar he was so close. Don't get me wrong, I think its great that he is in the gym working out, but... One more story to add to my commercial gym stories.
Snowdaddy
Warm Up
Leg Swings and Lots of Stretching.
OH Squats with Band - 1 sets/6 reps.
Squats - 20kg/6 reps, 75kg/8 reps, 75kg/ 4 dynamic reps, 115kg/6 reps, 115kg/3 dynamic reps, 155kg/2 reps.
Power Phase
Squats (with knee sleeves and belt) - 4 sets/1 rep/195kg, 1 set/1 rep/200kg, 1 set/1 rep/205kg.
Pump Phase
Squats - 45lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 315lbs/1 rep.
...and that's enough. For the Pump Phase I went up to the main gym for a change of space. After the first set of 225lbs I had to move from the rack I was squatting in. A "one legged man" came in and sat down at the arm bicycle that was uncomfortably close to the rack I was in. I couldn't even strip the bar he was so close. Don't get me wrong, I think its great that he is in the gym working out, but... One more story to add to my commercial gym stories.
Snowdaddy
Wednesday, March 18, 2015
Bench Press
Today I had lots of time so I took the opportunity to beat the crap outta myself.
Warm Up
Leg Swings and Stretching.
Bench Press - 65kg/12 reps, 65kg/4 dynamic reps, 105kg/12 reps, 105kg/3 dynamic reps, 145kg/6 reps, 145kg/2 dynamic reps.
Power Phase
Bench Press - 5 sets/1 rep/165kg.
The sixth rep I failed. I had a talk with myself and continued.
Bench Press - 3 sets/1 rep/165kg.
Pump Phase
Bench Press - 6 sets/5, 5, 6, 5, 5, 5 reps/130kg.
Varying grip widths.
The entire work out took over 2 hours. I finished up with some cable extensions and lat pull downs. Feeling big and strong!
Snowdaddy
Warm Up
Leg Swings and Stretching.
Bench Press - 65kg/12 reps, 65kg/4 dynamic reps, 105kg/12 reps, 105kg/3 dynamic reps, 145kg/6 reps, 145kg/2 dynamic reps.
Power Phase
Bench Press - 5 sets/1 rep/165kg.
The sixth rep I failed. I had a talk with myself and continued.
Bench Press - 3 sets/1 rep/165kg.
Pump Phase
Bench Press - 6 sets/5, 5, 6, 5, 5, 5 reps/130kg.
Varying grip widths.
The entire work out took over 2 hours. I finished up with some cable extensions and lat pull downs. Feeling big and strong!
Snowdaddy
Tuesday, March 17, 2015
Deadlifts
Deadlifts lately have been uninspiring. Today I wanted to feel it, and I did. Not very heavy but the intensity was there.
Warm Up
Leg Swings and Stretching.
Squats - 65kg/8 reps, 65kg/6 reps.
Deadlifts - 115kg/4 reps, 115kg/4 reps, 155kg/4 reps.
Working Sets
Deadlifts (with belt) - 10 sets/2, 1, 1, 1, 1, 1, 1, 1, 2, 2 reps/205kg.
Support Work
Paused Squats - 3 sets/6 reps/135lbs (3 second pause).
Wide Grip Pull Downs - 3 sets/8 reps/160, 175, 190lbs.
All Deadlift sets were dynamic with a very short rest between sets. Only 1 to 2 minutes max. I feel great!!!
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 65kg/8 reps, 65kg/6 reps.
Deadlifts - 115kg/4 reps, 115kg/4 reps, 155kg/4 reps.
Working Sets
Deadlifts (with belt) - 10 sets/2, 1, 1, 1, 1, 1, 1, 1, 2, 2 reps/205kg.
Support Work
Paused Squats - 3 sets/6 reps/135lbs (3 second pause).
Wide Grip Pull Downs - 3 sets/8 reps/160, 175, 190lbs.
All Deadlift sets were dynamic with a very short rest between sets. Only 1 to 2 minutes max. I feel great!!!
Snowdaddy
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