I had a couple hours this evening so I decided to move some weight. I really don't have a structured training plan right now so I'm just training for fun.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/4 reps, 365lbs/1 rep, 385lbs/miss.
Enough messing around.
Bench Press - 6 sets/12 reps/155lbs.
At this point I had to make my way to the 17 Wing Strength Club to help move the competition equipment. A good amount of cardio after a fun Bench Press work out.
Snowdaddy
A Top 40 Weightlifting Blog
Thursday, June 30, 2016
Tuesday, June 28, 2016
... and it begins again
After a week off its time to get back into training. As a competitive powerlifter I prefer to lift heavy singles. But, volume training is when strength is built.
Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 5 sets/12 reps/135lbs.
Bench Press - 5 sets/12 reps/135lbs
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.
Walking - ~2km.
As time goes on the weight will go up. I plan on sets of 12 reps for 5 to 6 weeks then drop to 5 reps. I will also be walking more and more and will incorporate light jogging. Today was a good start.
Snowdaddy
Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 5 sets/12 reps/135lbs.
Bench Press - 5 sets/12 reps/135lbs
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.
Walking - ~2km.
As time goes on the weight will go up. I plan on sets of 12 reps for 5 to 6 weeks then drop to 5 reps. I will also be walking more and more and will incorporate light jogging. Today was a good start.
Snowdaddy
Sunday, June 26, 2016
2016 IPF Worlds
We've been back for a couple of days. I wanted to take a little while before posting to the blog to gather my thoughts.
We started our journey to Killeen Texas on Friday, 17th June. The weather was well less than ideal for driving. Very heavy rain and lightning made the trip quite interesting. After getting breakfast and coffees from Tims we hit the road at 0700hrs.
By the time we got half way to Grand Forks the weather got so bad I thought there might be a tornado. We pulled over to listen to the radio for a weather alert. Turns out there was no tornado but there was gusts up to 100 mph, quarter sized hail, thunder and lightning, and rain so heavy that the wipers couldn't keep up. Eventually we got back on the road at a reduced speed. The weather cleared and we continued to Texas.
Our first stop was going to be Omaha Nebraska. Unfortunately, the swimming Olympic trails were taking place in the area and the hotel prices were massively inflated, 225 US$/night. We continued for several more hours before we ended up in a tiny town called Rock Port. There we found the Rock Port Inn and were very happy with the rooms and the price. The kids had a swim in the pool to sap what ever energy they had left. Kathy and I sat on the pool deck watching bats flying in and out of the tree tops and lightning bugs putting on a wonderful show at ground level.
In the morning we trekked to Oklahoma City where we spend two nights. The day in the middle we checked out the Outlet Center and spent sometime at the hotel pool. The mattress at this Travellodge was horrible and my lower back was giving lots of problems. I hardly got any sleep during these two nights and I was concerned that this would effect my performance at the Worlds.
On the 20th June we arrived in Killeen and headed straight to the venue to pick up my pass and become familiar with the facility. After that we went to diner and shortly after that to separate hotels for bed. I was obligated to stay at the meet hotel but it was too expensive and too small for all of us to stay there. Kathy and the girls stayed else where.
Weigh-ins started very early, 0600hrs. My son and I got to the venue at 0530hrs where I checked my equipment then went to pick up Kathy so she could have the van. She dropped me off and I went for weigh-ins. The following is how my lifting went.
BW - 152kg
I was a bit heavier than in past competition but this didn't surprise me.
Warm Ups went really well and my back wasn't an issue.
Squats - 225/235/240miss.
My opener was easy. My second I got a bit over my toes and it was a fight to finish. I got my form back and smoked my third but I cut it a bit short and was called on depth. I have reviewed videos from several angles and I was judged a bit harshly. Oh well, it is what it is. 235kg is a 7.5kg PB.
Bench Press - 160/167.5/172.5kg.
I got all my Bench Press attempts. My third attempt actually went up easier than my first. 172.5kg is a 5kg PB but I could have hit 177.5-180kg. Time for Deadlifts.
Deadlift - 255/265/272.5miss.
The first and second attempts were routine and felt quite controlled. My third attempt I had a slight tear in my right calf muscle just after the weights left the ground. It was enough to distract me and I missed the lift.
I totaled 672.5kg which is a 12.5kg PB. Out of 9 lifters I finished 8th overall. Individually, Squats 8th, Bench Press 6th, Deadlifts 6th.
My first Worlds was an amazing experience and I feel like I have grown as a lifter and I'm am destined for much better lifts.
The best part of lifting at the Worlds was having my family there in the audience to cheer me on. I am truly fortunate to have such an amazing family.
As soon as the medals ceremony was complete we got into the van, had some lunch, and hit the road.
The trip back was uneventful and seemed much shorter than the trip there.
We are home now and back into our normal groove. Yesterday I got back under the bar for some Squats.
Leg Swings and Stretching.
Squats - 3 sets/12 reps/bar, 2 sets/12 reps/95lbs.
Very easy lifts but more about flexibility and mobility than actual work.
Snowdaddy
We started our journey to Killeen Texas on Friday, 17th June. The weather was well less than ideal for driving. Very heavy rain and lightning made the trip quite interesting. After getting breakfast and coffees from Tims we hit the road at 0700hrs.
By the time we got half way to Grand Forks the weather got so bad I thought there might be a tornado. We pulled over to listen to the radio for a weather alert. Turns out there was no tornado but there was gusts up to 100 mph, quarter sized hail, thunder and lightning, and rain so heavy that the wipers couldn't keep up. Eventually we got back on the road at a reduced speed. The weather cleared and we continued to Texas.
Our first stop was going to be Omaha Nebraska. Unfortunately, the swimming Olympic trails were taking place in the area and the hotel prices were massively inflated, 225 US$/night. We continued for several more hours before we ended up in a tiny town called Rock Port. There we found the Rock Port Inn and were very happy with the rooms and the price. The kids had a swim in the pool to sap what ever energy they had left. Kathy and I sat on the pool deck watching bats flying in and out of the tree tops and lightning bugs putting on a wonderful show at ground level.
In the morning we trekked to Oklahoma City where we spend two nights. The day in the middle we checked out the Outlet Center and spent sometime at the hotel pool. The mattress at this Travellodge was horrible and my lower back was giving lots of problems. I hardly got any sleep during these two nights and I was concerned that this would effect my performance at the Worlds.
On the 20th June we arrived in Killeen and headed straight to the venue to pick up my pass and become familiar with the facility. After that we went to diner and shortly after that to separate hotels for bed. I was obligated to stay at the meet hotel but it was too expensive and too small for all of us to stay there. Kathy and the girls stayed else where.
Weigh-ins started very early, 0600hrs. My son and I got to the venue at 0530hrs where I checked my equipment then went to pick up Kathy so she could have the van. She dropped me off and I went for weigh-ins. The following is how my lifting went.
BW - 152kg
I was a bit heavier than in past competition but this didn't surprise me.
Warm Ups went really well and my back wasn't an issue.
Squats - 225/235/240miss.
My opener was easy. My second I got a bit over my toes and it was a fight to finish. I got my form back and smoked my third but I cut it a bit short and was called on depth. I have reviewed videos from several angles and I was judged a bit harshly. Oh well, it is what it is. 235kg is a 7.5kg PB.
Bench Press - 160/167.5/172.5kg.
I got all my Bench Press attempts. My third attempt actually went up easier than my first. 172.5kg is a 5kg PB but I could have hit 177.5-180kg. Time for Deadlifts.
Deadlift - 255/265/272.5miss.
The first and second attempts were routine and felt quite controlled. My third attempt I had a slight tear in my right calf muscle just after the weights left the ground. It was enough to distract me and I missed the lift.
I totaled 672.5kg which is a 12.5kg PB. Out of 9 lifters I finished 8th overall. Individually, Squats 8th, Bench Press 6th, Deadlifts 6th.
My first Worlds was an amazing experience and I feel like I have grown as a lifter and I'm am destined for much better lifts.
The best part of lifting at the Worlds was having my family there in the audience to cheer me on. I am truly fortunate to have such an amazing family.
As soon as the medals ceremony was complete we got into the van, had some lunch, and hit the road.
The trip back was uneventful and seemed much shorter than the trip there.
We are home now and back into our normal groove. Yesterday I got back under the bar for some Squats.
Leg Swings and Stretching.
Squats - 3 sets/12 reps/bar, 2 sets/12 reps/95lbs.
Very easy lifts but more about flexibility and mobility than actual work.
Snowdaddy
Monday, June 13, 2016
Last Heavy Day
Sunday was my last day of heavy training. I just wanted to hit my opener once. This will give me the confidence to know I am Deadlift ready as I am with the other two lifts.
Leg Swings and Stretching.
Squats - 2 sets/bar/8 reps, 2 sets/6 reps/70kg, 120kg/4 reps.
Deadlifts - 70kg/4 reps, 120kg/4 reps, 170kg/1 rep, 220kg/1 rep, 260kg/1 rep.
I am ready.
Snowdaddy
Leg Swings and Stretching.
Squats - 2 sets/bar/8 reps, 2 sets/6 reps/70kg, 120kg/4 reps.
Deadlifts - 70kg/4 reps, 120kg/4 reps, 170kg/1 rep, 220kg/1 rep, 260kg/1 rep.
I am ready.
Snowdaddy
Friday, June 10, 2016
Day 12
Yesterday I worked my opening Squats. 225kg is my planned opener.
Leg Swings and Stretching.
Squats - bar/8 reps, bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep.
Put on my knee sleeves.
Squats - 455lbs/2 reps, 500lbs/1 rep, 500lbs/1 rep, 500lbs/2 reps!!!
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 4 sets/275lbs/4 reps.
As it sometimes does family life got in the way and I had leave for my kids music concert. 500lbs for a double is a huge PB for me. I am ready for Worlds.
Snowdaddy
Leg Swings and Stretching.
Squats - bar/8 reps, bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep.
Put on my knee sleeves.
Squats - 455lbs/2 reps, 500lbs/1 rep, 500lbs/1 rep, 500lbs/2 reps!!!
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 4 sets/275lbs/4 reps.
As it sometimes does family life got in the way and I had leave for my kids music concert. 500lbs for a double is a huge PB for me. I am ready for Worlds.
Snowdaddy
Tuesday, June 07, 2016
Day 11
A really good night of training. I am starting to get nervous about the World's. Concentrating on what needs to be done right now is difficult and I either want to load up the bar and go heavy or skip the work out completely. Either way is bad. I need to train IAW the current plan and I will be ready.
Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps, 335lbs/4 reps, 365lbs/4 reps.
Bench Press - 135lbs/8 reps, 225lbs/8 reps, 315lbs/1 rep, 3 sets/1 rep/355lbs.
355lbs or 160kg will be my opener
Deadlifts - 2 sets/6 reps/225lbs, 2 sets/4 reps/315lbs, 385lbs/2 reps, 435lbs/1 rep.
Listening to records and having some fun. Thursday I test my Squat openers. I can hardly wait.
Snowdaddy
Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps, 335lbs/4 reps, 365lbs/4 reps.
Bench Press - 135lbs/8 reps, 225lbs/8 reps, 315lbs/1 rep, 3 sets/1 rep/355lbs.
355lbs or 160kg will be my opener
Deadlifts - 2 sets/6 reps/225lbs, 2 sets/4 reps/315lbs, 385lbs/2 reps, 435lbs/1 rep.
Listening to records and having some fun. Thursday I test my Squat openers. I can hardly wait.
Snowdaddy
Monday, June 06, 2016
Day 10
Training was a very relaxed yesterday. I went to the RCAF family walk with my wife and kids. It was a very sunny day and the UV index was high. Afterwards we returned I got to work with training.
Leg Swings and Stretching
Squats - 2 sets/8 reps/bar, 2 sets/8 reps/135lbs, 225lbs/6 reps, 3 sets/4 reps/315lbs.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 4 sets/4 reps/275lbs.
After the walk and high UV I did not feel like deadlifts. A bit of a break won't do me any harm. I have three more heavy training days. Each one of these will focus on my openers, 3 singles of each.
Squat - 495lbs / 225kg
Bench Press - 355lbs / 160kg
Deadlifts - 565lbs / 255kg
Total = 640kg
Attempts could be as follows
Squat - 225/240/245kg
Bench Press - 160/170/172.5kg
Deadlifts - 255/265/272.5kg
Total - 640/675/690kg
Snowdaddy
Leg Swings and Stretching
Squats - 2 sets/8 reps/bar, 2 sets/8 reps/135lbs, 225lbs/6 reps, 3 sets/4 reps/315lbs.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 4 sets/4 reps/275lbs.
After the walk and high UV I did not feel like deadlifts. A bit of a break won't do me any harm. I have three more heavy training days. Each one of these will focus on my openers, 3 singles of each.
Squat - 495lbs / 225kg
Bench Press - 355lbs / 160kg
Deadlifts - 565lbs / 255kg
Total = 640kg
Attempts could be as follows
Squat - 225/240/245kg
Bench Press - 160/170/172.5kg
Deadlifts - 255/265/272.5kg
Total - 640/675/690kg
Snowdaddy
Thursday, June 02, 2016
Day 9
Exactly where I need to be. Training is still going extremely well and I am ready for World's.
Leg Swings and Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/2 reps, 405lbs/1 rep, (put on knee sleeves) 455lbs/2 reps, 525lbs/1 rep, 2 sets/1 rep/495lbs.
Bench Press - 135lbs/8 reps, 4 sets/4 reps/245lbs.
Deadlifts - 3 sets/4 reps/365lbs.
525lbs is a 20lbs PB. This puts me right in line for a 240kg Squat at World's. Next week I will work on my openers. The power is there. It's time for Killeen. I'm ready!
Snowdaddy
Leg Swings and Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/2 reps, 405lbs/1 rep, (put on knee sleeves) 455lbs/2 reps, 525lbs/1 rep, 2 sets/1 rep/495lbs.
Bench Press - 135lbs/8 reps, 4 sets/4 reps/245lbs.
Deadlifts - 3 sets/4 reps/365lbs.
525lbs is a 20lbs PB. This puts me right in line for a 240kg Squat at World's. Next week I will work on my openers. The power is there. It's time for Killeen. I'm ready!
Snowdaddy
Tuesday, May 31, 2016
Day 8
Heavy Bench Press today. It's hard not to want the same gains in Bench Press and Deadlift as I'm getting in Squats. I am still getting gains even if they aren't as amazing.
Leg Swings and Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 3 sets/4 reps/315lbs.
Bench Press - 135lbs/8 reps, 225lbs/6 reps, 315lbs/1 rep, 3 sets/1 rep/365lbs, 370lbs/1 rep.
Deadlifts - 225lbs/6 reps, 3 sets/4 reps/365lbs.
My butt came up on the last 365lbs Bench Press so I put on another 5lbs and really worked the technique. The pause was easily 3 seconds long. Everything is going in the right direction... UP!!!
Snowdaddy
Leg Swings and Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 3 sets/4 reps/315lbs.
Bench Press - 135lbs/8 reps, 225lbs/6 reps, 315lbs/1 rep, 3 sets/1 rep/365lbs, 370lbs/1 rep.
Deadlifts - 225lbs/6 reps, 3 sets/4 reps/365lbs.
My butt came up on the last 365lbs Bench Press so I put on another 5lbs and really worked the technique. The pause was easily 3 seconds long. Everything is going in the right direction... UP!!!
Snowdaddy
Sunday, May 29, 2016
Day 7
Working out at the 17 Wing Strength Club today. Had some fun with the members that were there. I helped out before I got into my training. Once I got started everything went really well.
Leg Swings and Stretching.
Squats - 20kg/6 reps, 20kg/6 reps, 70kg/6 reps, 70kg/6 reps, 120kg/4 reps, 3 sets/4, 3, 4 reps/150kg.
Bench Press - 60kg/8 reps, 4 sets/4 reps/120kg.
at this point I wanted a bit of a change so I went upstairs to show off a little.
Deadlifts - 225lbs/6 reps, 315lbs/3 reps, 405lbs/3 reps, 475lbs/1 rep, 3 sets/1 rep/565lbs.
565lbs Deadlifts felt heavy but manageable. I think it is more CNS conditioning than lack of strength. Everything is coming together really well. Still a few weeks to go to polish the finer points.
Snowdaddy
Leg Swings and Stretching.
Squats - 20kg/6 reps, 20kg/6 reps, 70kg/6 reps, 70kg/6 reps, 120kg/4 reps, 3 sets/4, 3, 4 reps/150kg.
Bench Press - 60kg/8 reps, 4 sets/4 reps/120kg.
at this point I wanted a bit of a change so I went upstairs to show off a little.
Deadlifts - 225lbs/6 reps, 315lbs/3 reps, 405lbs/3 reps, 475lbs/1 rep, 3 sets/1 rep/565lbs.
565lbs Deadlifts felt heavy but manageable. I think it is more CNS conditioning than lack of strength. Everything is coming together really well. Still a few weeks to go to polish the finer points.
Snowdaddy
Thursday, May 26, 2016
Day 6
Oh my... After some outstanding squats last week I was excited and eager to squat today. Again my new form managed to impress.
Leg Swings and Stretching.
Squats - 2 sets/6 reps/bar, 135lbs/6 reps, 225lbs/3 reps, 315lbs/2 reps, 405lbs/1 rep, 455lbs/1 rep, 475lbs/1 rep, 505lbs/1 rep!!!
Bench Press - 135lbs/6 reps, 4 sets/4 reps/245lbs.
Deadlifts - 3 sets/4 reps/385lbs.
My final Squat came up so easy it may just be my opener. Cool!!!
Snowdaddy
Leg Swings and Stretching.
Squats - 2 sets/6 reps/bar, 135lbs/6 reps, 225lbs/3 reps, 315lbs/2 reps, 405lbs/1 rep, 455lbs/1 rep, 475lbs/1 rep, 505lbs/1 rep!!!
Bench Press - 135lbs/6 reps, 4 sets/4 reps/245lbs.
Deadlifts - 3 sets/4 reps/385lbs.
My final Squat came up so easy it may just be my opener. Cool!!!
Snowdaddy
Tuesday, May 24, 2016
Day 5
The strength and power are starting to return. It is important not to go too crazy in work outs but push myself a bit out of my comfort zone. Today on the bench felt great!
Squats - 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/3 reps, 3 sets/4 reps/335lbs.
Bench Press - 135lbs/8 reps, 225lbs/6 reps, 345lbs/1 rep, 355lbs/1 rep, 365lbs/1 rep.
Deadlifts - 225lbs/6 reps, 365lbs/4 reps, 385lbs/4 reps, 385lbs/4 reps.
My Bench Press is keeping up with the rest of my lifts. 365lbs didn't offer much resistance. It went up no problem. Stay on track.
Snowdaddy
Squats - 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/3 reps, 3 sets/4 reps/335lbs.
Bench Press - 135lbs/8 reps, 225lbs/6 reps, 345lbs/1 rep, 355lbs/1 rep, 365lbs/1 rep.
Deadlifts - 225lbs/6 reps, 365lbs/4 reps, 385lbs/4 reps, 385lbs/4 reps.
My Bench Press is keeping up with the rest of my lifts. 365lbs didn't offer much resistance. It went up no problem. Stay on track.
Snowdaddy
Sunday, May 22, 2016
Day 4 Pre Competition Training
Starting week 2 of heavy training before Worlds. Squats on Thursday has given me new inspiration and confidence. This showed again today.
Leg Swings and Stretching.
Squats - bar/8 reps, bar/8 reps, 70kg/8 reps, 70kg/6 reps, 120kg/3 reps, 3 sets/3, 4, 4, reps/150kg.
Bench Press - 60kg/8 reps, 4 sets/4 reps/110kg.
Deadlifts - 120kg/4 reps, 170kg/2 reps, 3 sets/1, 2, 2 reps/240kg.
Although Deadlifts don't feel quite as slick as Squats do lately I am still managing some good numbers. 240kg for a double is pretty good at this point in training. I will continue to push my self and numbers at Worlds will be the best ever.
Snowdaddy
Leg Swings and Stretching.
Squats - bar/8 reps, bar/8 reps, 70kg/8 reps, 70kg/6 reps, 120kg/3 reps, 3 sets/3, 4, 4, reps/150kg.
Bench Press - 60kg/8 reps, 4 sets/4 reps/110kg.
Deadlifts - 120kg/4 reps, 170kg/2 reps, 3 sets/1, 2, 2 reps/240kg.
Although Deadlifts don't feel quite as slick as Squats do lately I am still managing some good numbers. 240kg for a double is pretty good at this point in training. I will continue to push my self and numbers at Worlds will be the best ever.
Snowdaddy
Thursday, May 19, 2016
Day 3 Pre Competition
I am Pumped Up!!! Today is the first day since Nationals I have put real weight on my Squats. Using the new form, wide grip, wide stance, flat shoes, I am getting much better hip drive and muscle activation. I have never felt more comfortable while Squatting. The power is certainly there.
Leg Swings and Stretching.
Squats - bar/8 reps, bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 430lbs/2 reps, 440lbs/2 reps, 455lbs/3 reps.
Bench Press - 135lbs/8 reps, 4 sets/4 reps/245lbs.
Deadlift - 225lbs/6 reps, 3 sets/3 reps/365lbs.
I was worried that I would fail with weight today but the opposite happened. Bring on World's.
Snowdaddy
Leg Swings and Stretching.
Squats - bar/8 reps, bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 430lbs/2 reps, 440lbs/2 reps, 455lbs/3 reps.
Bench Press - 135lbs/8 reps, 4 sets/4 reps/245lbs.
Deadlift - 225lbs/6 reps, 3 sets/3 reps/365lbs.
I was worried that I would fail with weight today but the opposite happened. Bring on World's.
Snowdaddy
Tuesday, May 17, 2016
Day 2 Pre Contest
Amazing work out in the garage today. I took my time and really enjoyed the mild weather. Great work out!
Leg Swings and Stretching.
Squats - bar/8 reps, bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 3 sets/3, 3, 4 reps/315lbs.
Bench Press - 135lbs/8 reps, 225lbs/8 reps, 3 sets/1 rep/315lbs.
Deadlifts - 225lbs/6 reps, 315lbs/3 reps, 3 sets/3, 4, 4 reps/365lbs.
AB Sling Knee Ups - 3 sets/12 reps.
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.
Days like today are why I have a home gym. The open garage door made a show for all who walked by. Vinyl records with classic rock was the cherry on top. All days should be like these.
Snowdaddy
Leg Swings and Stretching.
Squats - bar/8 reps, bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 3 sets/3, 3, 4 reps/315lbs.
Bench Press - 135lbs/8 reps, 225lbs/8 reps, 3 sets/1 rep/315lbs.
Deadlifts - 225lbs/6 reps, 315lbs/3 reps, 3 sets/3, 4, 4 reps/365lbs.
AB Sling Knee Ups - 3 sets/12 reps.
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.
Days like today are why I have a home gym. The open garage door made a show for all who walked by. Vinyl records with classic rock was the cherry on top. All days should be like these.
Snowdaddy
Sunday, May 15, 2016
Day 1 of Pre contest Training
The volume work is done and it's time for some Power Work. I haven't done Deadlifts properly in 4 weeks and today was the first day of Heavy Deadlifts. I was nervous before starting but I did just fine.
Leg Swings and Stretching.
Squats - bar/8 reps, 65kg/8 reps, 65kg/8 reps, 105kg/8 reps, 105kg/3 reps, 3 sets/3 reps/145kg.
Bench Press - 70kg/8 reps, 4 sets/4 reps/110kg.
Deadlifts - 115kg/3 reps, 165kg/3 reps, 195kg/1 rep, 3 sets/1 rep/225kg.
Feeling healthy and strong. Bring on more heavy shit!!!
Snowdaddy
Leg Swings and Stretching.
Squats - bar/8 reps, 65kg/8 reps, 65kg/8 reps, 105kg/8 reps, 105kg/3 reps, 3 sets/3 reps/145kg.
Bench Press - 70kg/8 reps, 4 sets/4 reps/110kg.
Deadlifts - 115kg/3 reps, 165kg/3 reps, 195kg/1 rep, 3 sets/1 rep/225kg.
Feeling healthy and strong. Bring on more heavy shit!!!
Snowdaddy
Tuesday, May 10, 2016
Day 11
Oh my, oh my... I wasn't feeling it tonight but, again I stepped up my game and hit it hard. I dusted off my Buffalo Bar for something different. Fun and games.
Warm Up
Leg Swings and Stretching.
Buffalo Bar Squats - bar (30lbs)/6 reps, bar/6 reps, 130lbs/6 reps, 230lbs/6 reps.
Working Sets
Buffalo Bar Squats - 300lbs/6 reps, 2 sets/6 reps/350lbs, 2 sets/7 reps/300lbs.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 245lbs/6 reps, 4 sets/6 reps/275lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.
Video - Buffalo Bar Squat 350lbs/6 reps
Strong work out. I was surfing FB and found a video of Kelly Branton who recommended Hammer Curls for those who have vibrating arms when Benching. I will try to continue to use these right up till worlds.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Buffalo Bar Squats - bar (30lbs)/6 reps, bar/6 reps, 130lbs/6 reps, 230lbs/6 reps.
Working Sets
Buffalo Bar Squats - 300lbs/6 reps, 2 sets/6 reps/350lbs, 2 sets/7 reps/300lbs.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 245lbs/6 reps, 4 sets/6 reps/275lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.
Video - Buffalo Bar Squat 350lbs/6 reps
Strong work out. I was surfing FB and found a video of Kelly Branton who recommended Hammer Curls for those who have vibrating arms when Benching. I will try to continue to use these right up till worlds.
Snowdaddy
Monday, May 09, 2016
Day 10
Saturday afternoon my wife proposed we go out for dinner. I feel guilty if I go out and have a crazy meal without having a great work out first. Into the garage I go. I was limited on time so I shortened my sets. Still, it felt great!
Warm Up
Leg Swings and Stretching.
Squats - bar/10 reps, 135lbs/8 reps, 225lbs/6 reps.
Working Sets
Squats - 315lbs/6 reps, 335lbs/6 reps, 345lbs/7 reps, 365lbs/1 rep.
Bench Press - 135lbs/8 reps, 245lbs/6 reps, 275lbs/6 reps, 315lbs/6 reps, 365lbs/1 rep.
I wanted to try some singles at the end of each exercise. Still feeling solid and strong.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - bar/10 reps, 135lbs/8 reps, 225lbs/6 reps.
Working Sets
Squats - 315lbs/6 reps, 335lbs/6 reps, 345lbs/7 reps, 365lbs/1 rep.
Bench Press - 135lbs/8 reps, 245lbs/6 reps, 275lbs/6 reps, 315lbs/6 reps, 365lbs/1 rep.
I wanted to try some singles at the end of each exercise. Still feeling solid and strong.
Snowdaddy
Thursday, May 05, 2016
Day 9
End of week three and I'm feeling strong. Not very fit, mostly fat, but strong. It was HOT today. 39 degC. I was bummed out from work today plus the heat really made the work out a struggle. I took my time and grinded through. 3.5 hours later and I'm finally having my supper.
Warm Up
Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar, 2 sets/8 reps/155lbs, 245lbs/6 reps.
Working Sets
Squats - 4 sets/6 reps/335lbs, 1 set/7 reps/335lbs.
Bench Press - 1 set/8 reps/155lbs, 5 sets/6 reps/245lbs, 1 set/8 reps/245lbs.
I am spent. Time to eat, then shower, the go to bed.
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar, 2 sets/8 reps/155lbs, 245lbs/6 reps.
Working Sets
Squats - 4 sets/6 reps/335lbs, 1 set/7 reps/335lbs.
Bench Press - 1 set/8 reps/155lbs, 5 sets/6 reps/245lbs, 1 set/8 reps/245lbs.
I am spent. Time to eat, then shower, the go to bed.
Snowdaddy
Tuesday, May 03, 2016
Day 8
Wide grip, wide stance, and flat shoes. My Squat has changed completely since Nationals, a change for the better. I feel more in control and more comfortable. Leg drive and hip involvement have never felt better. No pain from my adductor or knees. It's a amazing how after so many years of training I feel like I'm finally getting things right. Hoping for big Squat numbers at World's. Of course, if the Squat goes up, so does everything else.
Warm Up
Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/6 reps.
Working Sets
Squats - 3 sets/6 reps/335lbs, 2 sets/6 reps/345lbs.
Bench Press - 4 sets/6 reps/250lbs/315lbs/6 reps/250lbs/6 reps.
Feeling good, feeling strong. Training is going really well and World's is going to be AWESOME!!!
Snowdaddy
Warm Up
Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/6 reps.
Working Sets
Squats - 3 sets/6 reps/335lbs, 2 sets/6 reps/345lbs.
Bench Press - 4 sets/6 reps/250lbs/315lbs/6 reps/250lbs/6 reps.
Feeling good, feeling strong. Training is going really well and World's is going to be AWESOME!!!
Snowdaddy
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