Bench Press

A bit of a rainy and stormy day. It cleared up by the afternoon so it's time to open the garage door and train.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - (slow eccentric) 2 sets/8 reps/bar, 135lbs/8 reps, 205lbs/6 reps, (wrist wraps) 3 sets/5 reps/255lbs, (normal speed) 265lbs/6 reps, 275lbs/8 reps.

Static Stretches.

Feeling good except for my left elbow. I'm going to research the issue and make it a distant memory. 

Snowdaddy 

Squats

Feeling a bit lazy and preoccupied with organizing the garage for guests coming next week. Squats pushed off a day felt great today. The sets start out a bit stiff and sore but finish up feeling great.

Stationary Bike - 13.5 minutes. 

Vibration Table - 5 minutes. 

Squats - (slow eccentric, no shoes, raw) bw/8 reps, bar/8 reps, 135lbs/6 reps, (knnee sleeves) 205lbs/6 reps, 3 sets/5 reps/265lbs, (normal speed) 285lbs/6 reps, 305lbs/8 reps.

Static Stretches.

Balance on my feet is getting much better. I feel the floor through my entire foot. Leg drive is also improving. 

Snowdaddy 

Driveway Tire Deadlifts

Perfect weather again to train outdoors on the driveway. 

Leg Swings and Dynamic Stretches. 

Tire Deadlifts - (slow eccentric, OH grip) 165lbs/6 reps, 4 sets/5 reps/265lbs, 355lbs/8 reps.

I tried to use OH grip for 355lbs. The first rep was good. After that it got more and more difficult. I did four good reps OH. The fifth was garbage. The last three reps were with and over under grip. Again, nothing difficult.

Snowdaddy 

Bench Press

I missed logging yesterday. Boo me!

Leg Swings and Dynamic Stretches.

Bench Press - (slow eccentric) bar/10 reps, 135lbs/8 reps, 205lbs/6 reps, 4 sets/5 reps/255lbs, (normal speed) 265lbs/8 reps.

Static Stretches. 

It was another wonderful day for training. Pressing is feeling solid on the bench. I'm such a goof.

Snowdaddy 

Squats

Pushing training back a few days. I worked five days straight. Up at 0400hrs. Plus the weather was stinking HOT and humid. Today is a perfect training day. About 27°C with a nice cool breeze. Perfect. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (totally raw, no shoes)(slow eccentric) bar/10 reps, 135lbs/8 reps, 205lbs/6 reps, 4 sets/5 reps/265lbs, (normal speed) 285lbs/6 reps.

Static Stretches. 

During the warm ups I also made bread. I have hidden depths.

Snowdaddy 

Bunny Ears Deadlifts

You read that right. Bunny Ears. My motivation for today's training was brought by wearing cute little bunny ears. It's warm and overly humid. Time to don the ears and get er' done.

Leg Swings and Dynamic Stretches. 

Deadlifts - (slow eccentric)(OH Grip) 5 sets/5 reps/265lbs.

That's it and that's all. Hot, humid yuck! Also, even with chalk it was a challenge for me to hold onto the bar. Enough excuses. The bunny ears worked their magic. I'm working the next three days. Blah.

Snowdaddy 

Bench Press

At the start again. All slow eccentric reps. 

Stationary Bike - 11.5 minutes. 

Leg Swings, Arm Rotations and Dynamic Stretches. 

Bench Press - (slow eccentric) bar/6 reps, 135lbs/6 reps, 205lbs/6 reps, 5 sets/5 reps/250lbs.

Static Stretches. 

First rep flies up. The fifth rep however, is much slower. As it should be. Feeling pretty good. Enjoying the beautiful weather. 

Snowdaddy 

Squats

Back to the start of the program rotation again. I am calling this week, "Embrace The Suck". The weight isn't heavy but the slow eccentric phase is difficult. 

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes.

Leg Swings and Dynamic Stretches. 

Squat - (completely raw, no shoes) (all reps slow eccentric) bar/10 reps, 135lbs/8 reps, 205lbs/6 reps, 5 sets/5 reps/260lbs (six reps last set).

Static Stretches. 

On top of my normal stretches I'm going to add these. Feet close together. Knees locked. Bend at the hip and try to bend as low as possible. It will get easier.

Snowdaddy 

ME Deadlifts

What an amazing day for Deadlifts! My strength keeps going up. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Deadlifts - 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep, 495lbs/1 rep, 555lbs/1 rep.

Car Ramp Pull - (15" bar height, figure 8 straps) 555lbs/1 rep, 585lbs/1 rep, 605lbs/1 rep.

Static Stretches.

A tad more than I expected but I'm sure it will pay off later on. Now for a relaxing weekend before getting back on the horse next week. 

Snowdaddy 

ME Bench Press

Squat keeps going up but Bench Press has stalled a bit. That's alright. I'll pay my penance with more sets and reps.

Cutting the grass for warm up.

Arm Rotations and Dynamic Stretches. 

Bench Press - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 335lbs/2 reps, 3 sets/1 rep/355lbs.

Static Stretches. 

I'm having a little difficulty getting my groove just right. The third single of 355lbs was the best. 

Snowdaddy 

ME Squats

I'm proud of myself today. This program I designed is working great. Today was Max Effort Squats and my progress is evident.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bar/8 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/4 reps, 405lbs/1 rep, 435lbs/1 rep, 455lbs/1 rep.

Static Stretches. 

Everything felt amazing. 405lbs was easy. 435 and 455lbs were more of a CNS stress than physical effort. The more I practice with heavier weights the easier the bigger weights will go up. Proper warm ups and post training Static Stretches ensure I'll continue to add more weight. 455lbs is 15lbs over the current Manitoba record.

Snowdaddy 

Driveway Tire Deadlifts

It's Canada Day! What better way to celebrate than Driveway Tire Deadlifts!!!

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Tire Deadlifts - (slow eccentric, OH grip) 235lbs/6 reps, (normal speed and grip) 325lbs/6 reps, 375lbs/6 reps, 415lbs/8 reps.

A bit off the tracks but still good numbers. Ribs and potatoes on the BBQ and Canadian craft beers in the fridge. Oh Canada Strong and Free!!! Next week if competition time again.

Snowdaddy 

Bench Press

Another glorious day. Right around 20°C with a slight breeze. Perfect for training with the garage door open. Before training in the afternoon I walked to Canadian Tire to pick up my car after repairs. The walk took about 20 minutes. 

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings, Arm Rotations and Dynamic Stretches. 

Bench Press - (slow eccentric) bar/8 reps, 135lbs/8 reps, 185lbs/6 reps, 245lbs/6 reps, (normal speed) 255lbs/6 reps, 265lbs/6 reps, 275lbs/6 reps, 285lbs/8 reps.

The reps are getting easier with the heavy (ish) weights. Still feeling good. 

Snowdaddy 

Squats

I spent a while cutting the grass this morning. Afterwards I didn't feel like training. Tomorrow is going to be very busy so I better get it done today. Glad I did.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) bar/8 reps, 135lbs/8 reps, (knee sleeves) 205lbs/8 reps, 255lbs/6 reps, (belt, normal speed) 275lbs/6 reps, 295lbs/6 reps, 315lbs/6 reps, 335lbs/8 reps.

Seated Leg Ext - 2 sets/20 reps/50lbs.

Static Stretches. 

My left foot was bothering me last night and first thing this morning. Cold shower fixed it good. Right now I feel pumped. Feeling good.

Snowdaddy 

Deadlifts

No Tire Deadlifts today. Deadlifts in the driveway. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Kettlebell Swings - 2 sets/20 reps/40lbs.

Goblet Squats - 2 sets/10 reps/40lbs.

Deadlifts - (slow eccentric, OH grip) 2 sets/5 reps/255lbs, (normal speed, normal grip) 345lbs/6 reps, 365lbs/6 reps, 385lbs/6 reps.

Static Stretches. 

I've noticed something interesting about my training. Sometimes motivation is lacking. Sometimes I'm actually scared of training. I know that the training session is going great to hurt so I come up with every excuse in the book to not train. It's an interesting observation. I sucked it up and got it done. And, yes it did hurt.

Snowdaddy 

Bench Press

A little cooler today with a nice breeze. Perfect to open the garage door, crank the tunes and train. 

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - (slow eccentric) 2 sets/6 reps/135lbs, 2 sets/5 reps/245lbs, (normal speed) 255lbs/6 reps, 265lbs/6 reps, 275lbs/8 reps.

After training I decided to move a few things around to make better use of my garage gym. I also did a few other exercises, vacuumed and wiped down some of my gym equipment. Now it's time to eat. 

Snowdaddy 

Squats

A bit of a rainy, stormy day today. The temperature is much better but it's quite humid. It's a good day to Squat!

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) bar/6 reps, 135lbs/6 reps, (knee sleeves) 205lbs/6 reps, 2 sets/5 reps/255lbs, (normal speed)(belt and knee sleeves) 275lbs/6 reps, 295lbs/6 reps, 315lbs/8 reps.

Static Stretches. 

The program is working great! My squats have never felt so balanced and dynamic. Have faith and trust the program. The only deviation that I've done is a couple extra reps at the end of the last normal speed set. Only if it's feeling good. Today it felt great!

Snowdaddy 

Driveway Tire Deadlifts

It is stinking HOT! +37°C in the shade. +42°C with the humidity. Time for some Tire Deadlifts in the Driveway. 

Light Stretches. 

Tire Deadlifts - (slow eccentric, OH grip) 165lbs/8 reps, 3 sets/5 reps/255lbs, (normal speed, normal grip) 345lbs/6 reps, 365lbs/6 reps.

Tidying up and putting the weights away in this extreme heat was very physically demanding. My heart rate was elevated the entire time. A really nice Father's day. Beef stew and vegan chocolate cake. 

Snowdaddy 

Bench Press

Fifth day of training in a row. That's enough. Time for a break. It was a great training day.

Stationary Bike - 10 minutes. 

Leg Swings, Arm Rotations and Stretches.

Bench Press - (slow eccentric) 135lbs/6 reps, 205lbs/6 reps, 3 sets/5 reps/245lbs, (normal speed) 255lbs/6 reps, 265lbs/8 reps.

Seated Band Triceps Ext - 4 sets per side/12 reps/Orange Band. 

Static Stretches.

After training I went for a 30 minute walk around the block. 

Snowdaddy 

Squats

Ya, I know. I didn't take a break after three training days in a row. That's how good I feel. No real DOMS worth mentioning. My joints all feel good. When my body is telling me it feels this good it's time to train. 

Stationary Bike - 12.5 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) bw/6 reps, (knee sleeves and shoes) 135lbs/6 reps, 205lbs/6 reps, 3 sets/5 reps/255lbs, (normal speed and belt) 275lbs/6 reps, 295lbs/8 reps.

Static Stretches.

I'm so pleased. Can't say much more than that. 

Snowdaddy