Bench Press and Deadlifts

Last night I was bored so I packed up and drove to the strength club to train.

Leg Swings and Stretching.
Alternate The Following
Deadlifts - 5 sets/12 reps/70kg.
Bench Press - 5 sets/12 reps/165lbs.

I also went for a walk last night around the block which took about 30 minutes.

Although my weight has fluctuated lately to as much as 322lbs this morning I am back down to 315.5lbs.

Sticking to the plan and feeling good. Meeting up with friends to train on Sunday morning.

Snowdaddy

Squats and Bench

I did some retracing of my steps of what worked for my training before the 2016 Nationals and Worlds. Today I feel like I got the train back on track.

Leg Swings and Stretching.
Squats - bar/12 reps, 5 sets/12 reps/70kg.
Bench Press - 5 sets/12 reps/70kg.

Nothing fancy. Just a bit of volume. Next day will be the same weight, sets and reps for Bench Press and Deadlift. Then repeat only 2.5kg heavier. Easy.

Snowdaddy

Bench Press, Ab Sling and Skipping

Training at work today. Professional athlete!

Alternate the following
Bench Press - 6 sets/8 reps/205lbs (last set was 10 reps).
Ab Sling Knee Ups - 5 sets/15 reps.
Skipping - 4 sets/100 reps.

My heart was racing after the first set of skipping and stayed high through out the entire work out.

Feeling Pretty Good.

Snowdaddy

Deadlifts

Really Supper Stiff after Squats on Friday. Spent some time rolling out my sore hamstrings before starting to pull.

Leg Swings and Stretching.
Deadlifts - 2 sets/8 reps/135lbs, 225lbs/8 reps, 2 sets/6 reps/315lbs, 2 sets/2 reps/405lbs, 2 sets/8 reps/225lbs.

I was going to include some Bench Press but decided to wait until tomorrow.

Snowdaddy

Squats

On Friday I had a PT period at work so I was able to get in some quality Squats. I wanted to up the weight a bit but still maintain that 10,000 lbs of volume.

Leg Swings and Stretches.
Squats (knee sleeves no belt) - 135lbs/8 reps, 225lbs/6 reps, 9 sets/4 reps/275lbs. (last set for 5 reps).

Then back to work.

Snowdaddy

Recent Training

Monday I took part in our unit physical training. It consisted of the following.

Burpees - 60, 45, 30 seconds / 30 sec rest between sets.
Running - 60 seconds.
Rest - 60 seconds.
Skating Jumps - 60, 45, 30 seconds / 30 sec rest between sets.
Running - 60 seconds.
Rest - 60 seconds.
Jump Lunges - 60, 45, 30 seconds / 30 sec rest between sets.
Running - 60 seconds.
Rest - 60 seconds.
Skipping - 60, 45, 30 seconds / 30 sec rest between sets.
Running - 60 seconds.
Rest - 60 seconds.

Crazy amount of cardio training. I didn't stop during the entire class. Ya me!!!

Today I went to the gym and did "couples" training with my wife. We did a wide variety of exercises. Slam Ball slams, Stretch Band curls, rows and extensions, Stand Up Lay Down Stand Up, Kettle Bell deadlifts and swings. Even though the training wasn't very difficult I found myself breathing heavy and feeling taxed by the end. All in all it was a great training day with the woman I love.

Snowdaddy

Walking, Deadlifts and Squats

I was having some computer problems this week so I didn't post my training.

Thursday 15 March 2018

Off to the 17 Wing Strength Club for some fun. Deadlifts went well.
Lots of Stretching and Rolling.
Deadlifts - 70kg/6 reps, 120kg/6 reps, 4 sets/2, 3, 5, 6 reps/170kg.
No belt, no straps.

Friday 16 March 2018

I was home all day cleaning up. At 1500hrs I decided to go for an extended walk before the kids got home. I was out for about 45 minutes. I felt much better for it.

Sunday 18 March 2018

Off again to the 17 Wing Strength Club. Today I don't really have any plans for training but to keep active.
Squats - bar/8 reps, 70kg/6 reps, 100kg/4 reps, 8 sets/6 reps/70kg.

Just focusing on form and messing around with my stance. Going wide and narrow. Feeling good.

Snowdaddy

Squats and Bench Press

Last night I went for a walk with my lovely wife. We were out for about 30 minutes, 2km. Today I really wanted to lift. Squats and Bench Press.

Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/12 reps, 6 sets/3 reps/225lbs, 4 sets/4 reps/225lbs, 225lbs/6 reps, 225lbs/8 reps.
Bench Press - 135lbs/12 reps, 6 sets/6 reps/225lbs, 225lbs/8 reps.
Lat Pull Downs - 130lbs/8 reps, 145lbs/8 reps, 160lbs/8 reps.
Elliptical Trainer - 10 minutes.

I wanted to complete at least 10,000lbs of volume per exercise. The Lat Pull Downs and Elliptical I did just because I was waiting for my wife. Unfortunately she didn't show up today so I ended my training there and went for a shower. Feeling good.

Snowdaddy

Snatch Training

Still on a mission to learn to Snatch. My only goal today was to use 40kg so as to have full sized plates on the bar. I did several sets and reps with just the bar and several with the 10kg plates. My best set consisted of a snatch with 6 over head squats with 40kg.

Video

I am really feeling my shoulders, upper back and lats. The weak points that require more training. Day 2 I'm pleased with the progress.

Snowdaddy

Working on the Snatch

Now that Powerlifting is not a priority it offers me the opportunity to experiment with other fun exercises. I have always been fascinated by Olympic Weightlifting but more specifically the Snatch. I have been worried about trying the Snatch because I was certain that I would miss the first time and end up throwing the bar through a wall. Actually, that never happened. I did fall over twice and was humbled by how little weight I could move. Just the bar. My form wasn't too bad and it gives me a great place to start. Today was my first day and not too bad. Lots of sets and lots of drills, I spent about three hours in the Strength Club working the drills. I found a good video that taught me plenty.

OLYMPIC WEIGHTLIFTING 101: How To Snatch (Full Guide) Ft. Clarence Kennedy

Here is a video of my meager attempts.

Snatch Video

After Snatch I had a little while before finishing. Bring on the Bench.

Bench Press - 6 sets/12 reps/160lbs.

On the BW front, this morning I weighed in at 314.5lbs. Officially down 40.5lbs!!!

Feeling GREAT!!!

Snowdaddy

Burpee Deadlifts

Inspired by the 18.2 crossfit work outs lately I wanted to try it. I tried the dumbbell squats and couldn't do them. Not enough upper body mobility to get the dumbbells in a proper position to squat. Substitute with deadlifts of 70kg.

Leg Swings and Stretching.

Burpee / Deadlifts
Set1 - 1 thru 5 reps.
rest enough to bring my heart rate back to under 100 pbm.
Set 2 - 6 and 7 reps.
rest.
Set 3 - 8 reps.
rest.
Set 4 - 9 reps.
rest.
Set 5 - 10 reps.
Die!

The whole thing combined not including the rest was about 10:50. It was tough and I was sucking wind. I wanted to stop at 8 reps but told myself to rest a little longer then give er'!

Burpee / Deadlift Video
https://www.youtube.com/watch?v=9C4s6yr2TWo
Lots of calories burnt today. BW 315lbs.

Snowdaddy

Squats and Bench Press

It's been a week since I've lifted. A week away for business will do that. I had today off work. Time to do good things for my body.

Leg Swings and Stretching.

Squats - bar/12 reps, 5 sets/12 reps/70kg.

Bench Press - 5 sets/12 reps/155lbs (70kg).

Ab Sling Knee Ups - 4 sets/15 reps.

Kettle Bell Concentration Curls - 3 sets/12 reps/25lbs.

Much shorter rest between sets and the fourth set of Squats was done with quick reps. Up, down, up down. Feeling good.

Snowdaddy

Training Deadlifts and Bench Press

More fun and games today. Starting light and getting in the volume.

Stretching.

Alternate the following,
Deadlifts - 5 sets/12 reps/70kg (154lbs)
Bench Press - 5 sets/12 reps/145lbs.

Ab Sling Knee Ups - 4 sets/15 reps.
Skipping - 2 sets/150 reps.

Had a great day of training and talking to friends. Again, starting light and working up.

Snowdaddy

Swimming Again

Nothing special today but I got into the pool.

200m Free
200m Breast

10 x 25m free/fly (sprint), 25m breast (easy) on 1:15,

25m Fly Video

Feeling good!

Snowdaddy

First Day

I haven't put my preaching to practice. Previously I mentioned about past programming that worked really well for me leading into the 2016 Nationals. Today I started working on it.

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

Not much, not heavy but a good place to start. I can always go up from here. Tomorrow I plan on swimming but my next weight training day will be 5 sets/12 reps of Bench Press and the same for Deadlifts.

Pitiful Squats and Skipping

As the title suggests the Squats today were less than stellar. However the skipping keeps getting better.

Squats - bar/8 reps, 2 sets/8 reps/70kg, 120kg/4 reps, 150kg/2 reps, 192.5kg/miss.

Skipping - 3 sets/160, 160, 170 reps.

Best skipping ever. I keep saying it over and over but I need to bring structure to my weight training is I want to make gains. On a positive note, my body weight is down again. 316.5lbs this morning. Ya me!!!

Walking

Most evenings I find myself sitting around bored. Friday evening and tonight I decided to haul my ass off the couch, bundle up (it's cold) and go for a walk. Last night I went for a walk around the block which usually takes about 25 minutes during the warmer months. Tonight I went for milk to the Shoppers Drugmart down the road. I was out for about 35 to 40 minutes. Gotta keep active.

Snowdaddy

More Fun Training

Training lately is all about frequency and trying new things. Today I did something that usually scares me so much I don't try it. Box Jumps.

Bench Press - 2 sets/12 reps/135lbs, 185lbs/12 reps, 5 sets/10 reps/225lbs.
Ab Sling Knee Ups - 4 sets/15 reps.
Box Jumps - 4 sets/10 reps.
Plate Ext - 4 sets/12 reps/45lbs.
Various Biceps Exercises.

Box Jump Video
Box Jump Video
A really good training day. I look forward to more fun training day like today.

Snowdaddy

Deadlifts

Finally tried some conventional Deadlifts after work today. And, some Skipping.

Deadlifts - 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 4 sets/8 reps/225lbs.

Mixed in between the sets of Deadlifts,

Skipping - 3 sets/120 reps.

I notice that when I'm fatigued my skipping becomes difficult. Squats yesterday, my last set of skipping was tough. I was catching the rope about every 25 rotations. Oh well, I still was able to finish all the reps.

I'm down in weight again today. 318lbs BW.

Snowdaddy

Looking To Get Back Into A Routine.

Looking back at past posts I found some really good information.

Learning

As I have said before I am constantly leaning about Powerlifting. If someone could show me everything at once I wouldn't want it. Powerlifting, for me, is a journey and I need to find out things for myself. My education is my own. Yesterday and last night I learned a huge lesson.

Warm Up
Leg Swings and Stretching.
Squats - 75kg/6 reps, 125kg/4 reps, 165kg/2 reps.

Power Phase
Squats (with belt and knee sleeves) - 210kg/miss, 200kg/miss.

At this point I am frustrated and confused. The strength I had leading up to Nationals is gone.

Pump Phase
Squats (with belt and knee sleeves) - 6 sets/3 reps/160kg.

This weight felt better and I felt better for pushing through.

When I got to work I had a long conversation with a fellow lifter who told me about Hypertrophy Post Competition training. There are lots good articles online describing what it's all about. The following link is the article my friend told me to read.

No Nonsense Periodization For Powerlifting

So here is my plan for the next few months.

Day 1
Squats - 5 sets/12 reps
Bench Press - 5 sets/12 reps.

Day 2
Bench Press - 5 sets/12 reps.
Deadlifts - 5 sets/12 reps.

I want to keep it simple as this is my first time trying this. I am also starting ridiculously light, 70kg for all three lifts. I'm sure the weight increase will come quick but the first few training days are gonna suck.

Snowdaddy

This will become my new training regime. Of course I will continue to swim and skip but this will structure my weight training and hopefully I will return to some former glory.

Snowdaddy