Silly Work Out

Not much motivation but I still wanted to do something.

Alternate the following,

Bent Over Rows - 80lbs/12 reps, 6 sets/12 reps/150lbs.
NG Bench Press - 4 sets/12 reps/135lbs.

Sunday we are going to the Strength Club and I shall have more vigor there.

Snowdaddy

Bench Press

Today I took a short break from work to hit some Bench Press.


Light Stretching
Bench Press - bar/12 reps, 135lbs/12 reps, 4 sets/12 reps/155lbs, 2 sets/12 reps/175lbs.


Nothing fancy, just hypertrophic training.


Snowdaddy

What a Crazy Week

On top of being sick with a cold I also had an extremely busy schedule all last week and week end. I took some time off work and rested. Friday I was a member of the 17 Wing Plane Pull Team for United Way. We finished third. Friday afternoon / evening I helped with set up for the 2016 Manitoba Powerlifting Provincials held at 17 Wing. All day Saturday was the Provincials. 52 lifters made this the biggest Provincials to date. It was a 12 hour day. Sunday I took my family to my work's family BBQ. Monday I took it easy in the AM because I had to work evenings.
Today I dragged myself to the gym for some hypertrophic Squats training. Right now I feel much better for it..


Legs Swings and lots of Stretching.
Squats - 2 sets/12 reps/bar, 3 sets/12 reps/70kg, 3 sets/12 reps/80kg.


After reviewing past training before Worlds I realized I goofed and missed Bench Press. Below is a proposed plan of hypertrophic training for the next 4 to 6 weeks.


Day 1 Squats and Bench Press (6 sets/12 reps)
Day 2 Deadlifts and Bench Press (6 sets/12 reps)


The idea of this volume based training is to gradually increase the total volume of training every work out. Today felt good. I will enjoy some awesome gains in the not so near future.


Snowdaddy

Still Sick

Today I attempted to go to work which was a poor decision. By lunch time my lungs were starting to feel tight and I was concerned I may have pneumonia. Tomorrow morning I will be going to the hospital to get checked out. Now that I have to stop training I think this is an excellent opportunity to restructure my training.
Winter is at our doorstep so outdoor cardio will become an issue soon. Time for high rep/high set/short rest training. I am fatter than ever. Time to rebuild the kingdom.

Snowdaddy

I'm Still Sick

I woke up this morning and my head feels like it's under water. I spent the day drinking tea and watching movies. This afternoon I started feeling a bit better so I went out to the garage for some light, high volume Bench Press.

Bench Press - 2 sets/12 reps/135lbs, 4 sets/12 reps/225lbs, 2 sets/12 reps/245lbs.

A really nice post work out pump along with my cold asserting itself. Now I feel rather fatigued with a cough and stuffed up nose. Oh well, better to have trained than not.

Snowdaddy

I'm Sick

This hardly ever happens. I am sick. I went to the 17 Wing Strength Club to help out a friend with training for Provincials. I was surprised that the DOMS I was suffering with feel worse today. After some leg swings and stretching and some bar only squats I confirmed my suspicions. I do have a cold and it sucks. Tomorrow off work and rest this week should make everything better.

Snowdaddy

Bench Press and Squats

Wednesday I can home early from work and got right out into the garage for some Bench Press.

Light Stretching,
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/6 reps/315lbs, 3 sets/4 reps/335lbs.

Not too shabby. My Bench Press is feeling better and better all the time.

Today we had a "self directed" PT session at work. I brought my lifting garb and hammered out some Squats.

Leg Swings and Stretching.
Squats - 2 sets/8 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/6 reps/315lbs, 3 sets/4 reps/365lbs, 3 sets/8 reps/135lbs.

My legs got a huge pump after the last three sets of 8 reps. I'm sure I would have been better for more weight today but I was Squatting up stairs in the main gym. The rack in the main gym sucks. It is really difficult to wide grip the bar. Still, I did a good job.

Snowdaddy

Squats

Training at the 17 Wing Strength Club yesterday. I was helping out a friend who is getting ready for a competition but I was also trying out my knee with some Squats.

Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 2 sets/6 reps/70kg, 2 sets/6 reps/120kg, 170kg/4 reps, 200kg/2 reps, 210kg/1 rep, 120kg/6 reps.

At this time I had to pack up and leave. My knee is still feeling not right so I will have to monitor it closely.

Snowdaddy

Deadlifts and Bench Press

I have been neglecting my blog but fortunately I haven't been neglecting my training. Deadlifts were done at the 17 Wing Strength Club. So, no tires and lifts in kilos

Deadlifts
Leg Swings and Stetching.
Deadlifts - 100kg/6 reps, 110kg/6 reps, 120kg/6 reps, 140kg/4 reps, 190kg/3 reps, 255kg/1 rep, 140kg/4 reps, 150kg/4 reps, 160kg/4 reps, 160kg/6 reps.

By this time my thighs at twitchy and on fire. I have never felt the intensity of this sensation. I want'ed to do more but I had to stop. I'm sure this was due to the farmer's walk from the other day. Also my right knee has been giving me some grief. No pain, but a bit of pressure around the knee. Something to monitor.

Bench Press
Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 4 sets/8, 6, 6, 6 reps/315lbs.

Bench Press felt great! Good leg drive and dynamic reps. My knee is feeling better. In the evening I sat on the living room floor and did stretched out my legs. This morning I feel better but I will still monitor my knee.

Snowdaddy

It's My Birthday!!!

Always on important days I try to get some training in. Yesterday was my Birthday and I had all day to do what I wanted.

Light Stretching and Leg Swings.
Bench Press - 135lbs/12 reps, 2 sets/12 reps/225lbs, 315lbs/4 reps, 365lbs/2 reps, 3 sets/6 reps/295lbs.

Now things get fun,

Farmer's Walk - 45m, 45m/110lbs per hand. 30m, 30m/160lbs per hand
Farmer's Walk / Tire Flip - 15m / 15m.
Tire Flip Farmer's Walk - 15m / 15m.

Doesn't look like much when typed out but I sure was sucking wind at the end of each segment. These Farmer's Walks are hitting muscles I didn't know were so lagging. I'm sure doing these will lead to some serious strength gains.

Snowdaddy.

Squats

Although the Farmer's Walk the other day beat the crap outta me I felt like I had to redo my Squats. I've been doing heavy singles lately so it's time to drop the weight and increase the volume again.

Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 5 sets/6 reps/315lbs, 315lbs/8 reps.

I feel spent. Terrific, but spent.

Snowdaddy

Brock's Birthday Party

First appointment of the day was at the 17 Wing Strength Club for Squats.

Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 2 sets/12 reps/75kg, 2 sets/6 reps/105kg.

Right after a shower the family and I drove out to Haywood Haven for Brock Haywood's 55th Birthday party. Brock and his lovely wife Susan got me involved in Powerlifting back in 2005. Of course at the party there were some strength fun and games.

Farmer's Walk - 39kg/hand for 120m, 59kg/60m, 59kg/60m.
OH Keg Press - 70lbs/12 reps, 70lbs/12 reps.
Sheaf Toss - 4 futile attempts.
Stone Lift - 200lbs round stone.

I am still sore today. The Farmer's Walk really knocked the crap outta me.

I would also like to comment on my son's performance on the day.

Squats - New 5 rep PB 70kg, New 1RM 80kg.

At Haywood Haven.

Farmer's Walk - 39kg for 60m.
Various other amazing feats of strength.

Here are some pictures of the day's activities.

Snowdaddy

Tire Deadlifts

Tire Deadlifts in the garage last Thursday the 25th .

Light Stretching.
Deadlifts - 2 sets/6 reps/195lbs, 2 sets/6 reps/285lbs, 2 sets/6 reps/375lbs, 2 sets/3 reps/465lbs, 555lbs/1 rep, 615lbs/1 rep, 465lbs/4 reps, 375lbs/10 reps.

615lbs is a new PB then 375lbs for 10 reps after really cemented strength gains. Another great training day.

Snowdaddy

Bench Press

Benching in the garage today. Took my time and I got some good results.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 2 sets/6, 8 reps/295lbs, 345lbs/3 reps, 375lbs/1 rep, 390lbs/1 rep, 400lbs/miss, 3 sets/6 reps/315lbs.
Dumbbell Hammer Curls - 2 sets/12 reps/45lbs.

390lbs is the second best Bench Press I have done. I got too eager and tried 400lbs. No joy. Still 390lbs is awesome. Feeling good.

Snowdaddy

Bench Press

I really didn't feel like training today but, it's those sorts of days that produce the best work outs.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 2 sets/6, 8 reps/275lbs, 2 sets/4, 6 reps/315lbs, 350lbs/2 reps, 365lbs/2 reps, 320lbs/6 reps, 225lbs/20 reps.

Awesome training day!!! 365lbs for a double equals my PB. I was listening to Steve Miller Band which helped lots.

Snowdaddy

Squats

Training again at the 17 Wing Strength Club. With my Deadlifts being so awesome last training day I wanted to see where my Squats are at.

Leg Swings and Stretching.
Squats - bar/2 sets/8 reps, 70kg/2 sets/8 reps, 120kg/2 sets/6 reps, 170kg/2 reps.

At this point I put on my knee sleeves.

Squats - 190kg/2 reps, 210kg/3 reps, 230kg/1 rep, 170kg/1 rep (wanted reps but my balance was off so I called it a day).

210kg for 3 reps is a PB for sure. 230kg equats my Strength Club personal best. Nothing felt really heavy I am just having problems with the wide grip in the rack. I will find a solution. I have no doubt I will be Squatting 250kg my next competition.

Snowdaddy

Tire Deadlifts

More fun and games in the garage tonight. I am really enjoying these Tire Deadlifts. The are wreaking havoc on my CNS but I really like them.

Light Stretching.
Tire Deadlifts - 2 sets/6 reps/205lbs, 2 sets/6 reps/295lbs, 2 sets/6 reps/385lbs, 405bs/6 reps, 475lbs/3 reps, 555lbs/3 reps.

Although Tire Deadlifts are not actually a Deadlift, 555lbs for 3 reps is a personal best feat of strength. Time to eat!!!

Bench Press

Training in the garage tonight to some crazy music. Janet Jackson, Rick James, and The Time. All on vinyl of course.

Light Stretching and Keg Mobility.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/6 reps/275lbs, 2 sets/4 reps/315lbs, 335lbs/3 reps, 2 sets/3 reps/345lbs, 225lbs/20 reps.

Outstanding volume tonight, 20,235lbs / 9200kg. 225lbs for 20 reps is a PB for me. Although I feel fat lately, I also feel healthy and strong.

Snowdaddy

Squats

Inspired by the format I followed during Bench Press yesterday I went to the 17 Wing Strength Club for some Squats.

Leg Swings and Stretching.

2 sets/20kg/12 reps, 2 sets/12 reps/65kg, 2 sets/8 reps/105kg, 2 sets/6 reps/125kg, 3 sets/4 reps/145kg, 2 sets/3 reps/165kg, 2 sets/3 reps/185kg.


The 2 sets of 3 reps with 185kg kind of surprised me. I have Squatted 185kg/3 reps with out knee sleeves in the past but never for two sets. They were a bit of a grinder but lots more power in reserve.

Snowdaddy

Bench Press

Today I had several unscheduled hours to devote to my training.I took my time and hammered lots of sets and lots of reps.

Light Stretching and Keg Mobility.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/6 reps/275lbs, 3 sets/4 reps/315lbs, 2 sets/3 reps/335lbs, 2 sets/3 reps/340lbs, 225lbs/8 reps.

All sets and reps felt very controlled. Afterwards I had a large supper and I feel very good.

Snowdaddy