Day 5

I have worked the last two nights and my CNS is completely screwed up. I took my time this afternoon and pushed through the sets.

Warm Up
Leg Swings and Stretching.
Squats - 2 sets/bar/8 reps, 2 sets/135lbs/8 reps, 225lbs/6 reps.

Working Sets
Squats - 5 sets/6 reps/320lbs (4th set was for 8 reps).
Bench Press - 135lbs/8 reps, 6 sets/6 reps/245lbs.

Feeling strong despite my schedule. Now to get a bit of rest before going in again tonight.

Snowdaddy

Day 4

Today's training is the start of week two. Squats felt amazing today! I spent a while stretching and foam rolling my lower body and I'm glad I did.

Warm Up
Leg Swings and Stretching.
Squats - 2 sets/bar/8 reps, 2 sets/8 reps/70kg, 100kg/6 reps.

Working Sets
Squats - 5 sets/6 reps/145kg.
Bench Press - 60kg/8 reps, 5 sets/6 reps/110kg.
Deadlifts - 70kg/6 reps, 90kg/6 reps.

I still haven't got back into Deadlifts. With the effort put forth in the Squats I really don't feel the Deadlifts are suffering. This week I will have lots more time for training as I am on duty and I will work in some Deadlifts.

Snowdaddy

Day 3

Much better today. It was cool in the garage but I dressed up for it with sweat pants and sweat shirt. Adductor problems still give me some concern and I am a bit cautious when Squatting. That said I gutting it out and powered through the sets.

Warm Ups
Leg Swings and Stretching
Squats - 2 sets/bar/8 reps, 2 sets/135lbs/8 reps, 225lbs/6 reps.

Working Sets
Squats - 5 sets/315lbs/5, 6, 6, 6, 6 reps.
Bench Press - 135lbs/10 reps, 2 sets/6 reps/225lbs, 4 sets/6 reps/245lbs.

*No Deadlifts*

I am still concerned about Deadlifts and my adductor. Furthermore, there isn't much room in my garage gym and the floor is suspect. So I didn't do Deadlifts. Next training day is Sunday at the 17 Wing Strength Club. I will Deadlift then.

Snowdaddy

Day 2

After Sunday's training my adductor has been a problem and my hamstrings have been extremely tight. Training needs to get done and with the weather changing for the better it's time to train in my garage. I took warm ups very slow and easy and didn't complete a full training day but I am pleased with today's performance. Keep on keepin' on.

Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps, bar/6 reps, 135lbs/8 reps, 135lbs/8 reps, 225lbs/3 reps.

Working Sets
Squats - 6 sets/3, 4, 4, 4, 5, 5 reps/315lbs.
Bench Press - 135lbs/12 reps, 5 sets/6 reps/225lbs.
Below Knee Rack Pulls - 4 sets/12 reps/225lbs.

I don't know why my left adductor is now problematic while doing Deadlifts yet not so bad while doing Squats. A friend of mine suggested I push my back into the bar during Squats instead of pulling the bar into my back. It seemed to make a huge difference. So much so, even my adductor didn't bother me so much. Interesting.

Snowdaddy

Day 1 of Worlds Training

Today was a day of fun and games. First of all today was my first day of training for the IPF Worlds. Second today was the 17 Wing Strength Club 80s training day. Dress in 80s fashions and lift to 80s music. We had a great time. After training we went to Ye's Chinese buffet to fill our faces. It was a great day.

Warm Up
Leg Swings and Stretching.
Squat - bar/6 reps, 70kg/6 reps, 70kg/6 reps, 70kg/6 reps.

Working Sets
Squat - 5 sets/6 reps/140kg.
Bench Press - 5 sets/6 reps/110kg.
Deadlift - 4 sets/6 reps/165kg.

I missed my last set of Deadlifts because my left side adductor decided to act up again. This SUCKS!!! The Squats didn't bother me at all. In fact they felt really good. Time to rest up till Wednesday after work. Hopefully this will not be the way my World's training goes.

Snowdaddy

Bench Press

Keeping busy before the pain begins. I have confidence that the pre competition training will be manageable but it may kill me. Today I hit the Bench Press during lunch. I was surprised at my numbers.

Light Stretching.
Bench Press - 135lbs/12 reps, 3 sets/225lbs/6 reps, 2 sets/1 rep/365lbs, 3 sets/6 reps/225lbs.

365lbs seemed easy. I will most certainly be in store for a Bench Press PB at Worlds.

Snowdaddy

Squats

Next week I start the precompetition training. This week is all about preparing for that.

Leg Swings and Stretching.
Squats - 3 sets/8 reps/20kg, 3 sets/8 reps/60kg, 2 sets/6 reps/100kg, 4 sets/1, 3, 5, 6 reps/140kg.

After doing Deadlifts on Friday I was still quite tight through the hips and it took me a while to warm up properly. After my mobility returned I felt much better. Starting weight for Squats is 140kg/6 sets/5 reps.

Snowdaddy

Deadlifts

Training at the 17 Wing Strength Club tonight with the gang. We have such an awesome group of people who lift at the Strength Club. The energy is amazing. Furthermore, my wife joined me tonight to learn how to Squat. She did pretty good  for her first time.

Light Stretching.
Deadlifts - 70kg/6 reps, 120kg/6 reps, 170kg/6 reps, 230kg/2, 1, 2 reps. 180kg/6 reps, 120kg/8 reps.

All the lifts felt good and strong. I reviewed a video of 230kg and my form really surprised me. How good it was. The volume work has really paid off.

Snowdaddy

Bench Press

In an effort to bring my numbers back up I put a bit of weight on the bar for Bench Press today.

Light Stretching.
Bench Press - 135lbs/12 reps, 185lbs/6 reps, 225lbs/6 reps, 275lbs/6 reps, 315lbs/4 reps, 275lbs/6 reps, 225lbs/6 reps, 135lbs/12 reps.

Feeling solid and ready for some serious heavy training.

Snowdaddy

Squats

On the 17th of April I start the precompetition phase of my training. Today has proved to me that the volume training I have been doing has paid off.

Leg Swings and Light Stretching.
Squats - 45lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps, 405lbs/3 reps, 315lbs/6 reps, 225lbs/6 reps, 135lbs/8 reps.

Considering I have had 405lbs on my back since Nationals all three reps felt solid and controlled. I stopped at 3 reps but I could have done 5 reps. This week I am bringing up my weight to prepare for the first week of World's Training.

Snowdaddy

Deload Squat, Bench, and Deadlift

Nice and light with a touch of volume.

Leg Swings and Stretching.
Squats - 3 sets/6 reps/20kg, 6 sets/6 reps/60kg.
Bench Press - 5 sets/6 reps/60kg.
Deadlifts - 4 sets/6 reps/60kg.

I took lots of rest time between sets and focused on form and speed. My right knee bothers me a bit until I warm up properly. After the first 3 sets of Squats my knee stopped being an issue. I start my pre competition training on the 17th so I'll keep it easy till then.

Snowdaddy

Squat Deload

Training in my garage on Wednesday. The weather was a bit more mild so temperatures in the garage were adequate.

Light Stretching.
Squats - 6 sets/6 reps/135lbs, 225lbs/1 rep, 315lbs/1 rep, 135lbs/8 reps.

Not much but still felt like a good training day. Squats still offer me grief. I think too much about form and they become difficult. I don't think enough and I injure myself. I'm sure things will change but it's going to take time.

Snowdaddy

Bench Press Deload

I'm not exactly sure how to do a deload. I'm know it requires much lighter weights and to pump up the movement.

Light Stretching.
Bench Press Deload - 8 sets/12 reps/135lbs.

The weather was more mild today so I got out into my garage gym. It was still a little chilly but it was nice to be in "my" space. I'm really enjoying a pump while eating supper. Tomorrow if the temperature is reasonable I will be back out into the garage for some deload Squats.

Snowdaddy

Bench Press and Deadlifts

Training today almost ended me. I feel great now but at the time of training I wasn't so happy.

Warm Up
Leg Swings and Stretching.
Bench Press - bar/12 reps, 75kg/12 reps.

Working Sets
Bench Press - 4 sets/12 reps/120kg.
Deadlifts - 4 sets/12 reps/125kg.
Bench Press - 8 reps/120kg.
Deadlifts - 8 reps/125kg.
Bench Press - 5 reps/120kg.
Deadlifts - 6 reps/125kg.

After all this I was having trouble even putting the plates away. My form was really good throughout the entire work out. Now it's time for a deload break.

Snowdaddy

Squats and Bench Press

I feel like I'm reaching my limit. It's time for a break, to deload. Squats were difficult in the extreme and I am almost at a limit for Bench Press. I am late posting this. My training day was on Tuesday.

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 60kg/12 reps.

Working Sets
Squats (with knee sleeves) - 5 sets/12 reps/110kg.
Bench Press - 5 sets/12 reps/115kg.

I am going to drop the weight next week but add another set to increase total volume. I am scheduled to start my 8 week precompetition training on the 17th April. A bit of a gap between now and then. Too long to take a break so I'll have to keep training.

Snowdaddy

Bench Press and Deadlifts

Training today was pretty good. Much stronger than training in Borden earlier this week.

Warm Up
Leg Swings and Stretching.
Bench Press - bar/12 reps, 60kg/12 reps.

Working Sets
Bench Press - 5 sets/12 reps/110kg.
Deadlifts - 5 sets/12 reps/110kg.

Bench Press last week I suffered lactic acid and the burn was enough that I couldn't finish 12 reps with each set. Today was much better and much heavier. I did mix up my sets of Bench Press and Deadlifts. I found this to be a quicker way of getting through the work out. I will have to try this with Squats and Bench Press.

Snowdaddy

Squats and Bench Press

I really pushed the limit today. I am currently in Borden Ontario. The gym hear is really good so I stepped up and pushed the envelope.

Stretching and Leg Swings
Squats - 135lbs/12 reps, 5 sets/12 reps/225lbs.
Bench Press - 135lbs//12 reps, 5 sets/12 reps/225lbs.

I had to break up the reps on the Bench Press sets because the lactic acid build up was painful. This hasn't happened yet until today. The Squats were tough. Not heavy but more of a cardiovascular battle. Next Squat day is gonna sucks.

Snowdaddy

Bench Press and Deadlifts

I am starting to feel the weight. Today it felt great! I can't say it will feel that way during Squats.

Warm Up
Leg Swings and Stretching.
Bench Press - 60kg/12 reps.

Working Sets
Bench Press - 5 sets/12 reps/100kg.
Deadlifts - 5 sets/12 reps/100kg.

Feeling good. The volume really makes me feel thick and strong. All the reps enables me to focus of form. Next work out will be in Borden Ontario. I am on course all next week. Fun Fun.

Snowdaddy

Squats and Bench Press

As the weights get heavier the more I dislike Squat days. Being fat doesn't help my Squat volume. However, I have no doubt that grinding through all the reps will bring me to new personal bests.

Warm Up
Leg Swings and Lots of Stretching.
Squats - bar/12 reps.

Working Sets
Squats - 5 sets/12 reps/90kg. (last set was 14 reps)
Bench Press - 6 sets/12 reps/95kg.

The extra stretching really helped eliminate any knee soreness. I did unfortunately tweek my left adductor again. Only slightly this time. I was able to continue with the last two sets with little to no problem even though I knew it was there. Sunday is Bench and Deadlifts.

Snowdaddy

Bench Press and Deadlifts

As every training day goes by the weights go up.

Warm Up
Leg Swings and stretching
Bench Press - bar/12 reps, 60kg/12 reps.

Working Sets
Bench Press - 5 sets/12 reps/90kg
Deadlifts - 5 sets/12 reps/90kg.

My posterior chain loved the Deadlifts. I am really enjoying the volume. I am a bit concerned about the weights in a couple of weeks. World's is at the end of all this hard work. Time to get serious and TRAIN!!!

Snowdaddy