Bench Press

Still feeling good and still putting in the work. My Bench set up has never felt better. Just keep getting stronger. 

Stationary Bike - 11 minutes. 

Bench Press - (slow eccentric) 2 sets/10 reps/bar, 3 sets/8 reps/135lbs, (wrist wraps) 225lbs/6 reps, 260lbs/6 reps, (normal speed) 270lbs/6 reps, 280lbs/6 reps, 290lbs/6 reps, 300lbs/6 reps.

Light Static Stretches.

Now it's time to eat and get my kid for a dental appointment. 

Snowdaddy 

Squats

Last day of Hypertrophy Squats. Next week I will start the strength phase of three sets of three working sets. Still feeling solid.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) 2 sets/10 reps/bar, 2 sets/8 reps/135lbs, (knee sleeves) 225lbs/8 reps, 275lbs/6 reps, (normal speed) 295lbs/6 reps, (belt) 315lbs/6 reps, 345lbs/6 reps, 365lbs/6 reps, bar/8 reps. 

Static Stretches. 

Good training day. Body weight is still an issue but I have a plan for that. Say tuned.

Snowdaddy 

Tire Deadlifts

The weather is getting cooler. Single digits at night and not reaching twenty degrees during the day. The sun is shining today at +15°C. Time to get outside and train. 

Stationary Bike - 11 minutes. 

Leg Swings and Dynamic Stretches. 

Tire Deadlifts - (slow eccentric)(OH Grip) 2 sets/6 reps/275lbs, (normal speed) 325lbs/6 reps, 345lbs/6 reps, (normal grip) 365lbs/8 reps.

My grip was noticeably stronger today. I've never overhand pulled over 400lbs. Why not try? 

OH Grip Tire Deadlift - 415lbs/miss.

Oh well, I'll try again another day. 

Snowdaddy 

Bench Press

One step farther into the program. Everything is feeling good.

Stationary Bike - 10 minutes. 

Leg Swings and Arm Rotations. 

Bench Press - (slow eccentric) 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/6 reps, (wrist wraps) 2 sets/5 reps/260lbs, (normal speed) 270lbs/6 reps, 280lbs/6 reps, 290lbs/6 reps

That's it and that's all. 

Snowdaddy 

RIP Queen Elizabeth II

Today the world says goodbye to Her Majesty Queen Elizabeth II. My wife and I got up at 0400hrs to watch the ceremony. It was very moving. Afterwards we both had an extended nap on the couch.

Woke up, had some lunch, then it was time for some Squats. Oh ya, I forgot to mention that it's also International Talk Like A Pirate Day!

Stationary Bike - 13 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) 2 sets/10 reps/bar, (knee sleeves) 2 sets/8 reps/135lbs, 225lbs/6 reps, 2 sets/5 reps/275lbs, (belt, normal speed) 295lbs/6 reps, 315lbs/6 reps, 335lbs/8 reps.

Static Stretches. 

Farwell to the Queen and Long Live The King. 

Snowdaddy 

Bench Press and Deadlifts

I didn't enter training on Wednesday. Thursday and Friday I was to busy to train. So, here it goes all at once.

Wednesday 14 September 2022

Stationary Bike - 12 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - (slow eccentric) 2 sets/10 reps/135lbs, 225lbs/6 reps, 3 sets/5 reps/260lbs, (normal speed) 270lbs/6 reps, 280lbs/6 reps.

I also did,

High Cable Rows - 5 sets/16 reps/40lbs.

Behind Neck Barbell Press - 5 sets/16 reps/45lbs.

Saturday 17 September 2022

Stationary Bike - 10 minutes. 

Light Stretches. 

Tire Deadlifts - (normal speed, OH grip) 2 sets/10 reps/165lbs, 3 sets/6 reps/275lbs, 325lbs/6 reps, (normal grip) 345lbs/6 reps.

That's it, That's all. Not overly difficult Deadlifts. Putting in the work. 

Snowdaddy 

Squats

Over the weekend I traveled to Minneapolis with my kids. Lots of sitting during the drive then a total of over 30,000 steps during shopping at the Mall Of America. Squats today went well considering. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) 2 sets/6 reps/bar, (knee sleeves) 135lbs/6 reps, 225lbs/6 reps, (belt) 3 sets/5 reps/275lbs, (normal speed) 295lb/6 reps, 315lbs/8 reps.

Static Stretches.

Everything feels good. 

Snowdaddy 

Deadlifts

I cheated on training today. Instead of going bare OH grip I wore figure 8 straps. The work still got done.

Stationary Bike - 12 minutes. 

Leg Swings and Dynamic Stretches. 

Deadlifts - (slow eccentric)(figure 8 straps) 4 sets/5 reps/275lbs, (normal speed with straps) 295lbs/8 reps.

Dead Hangs - 2 sets/20 - 30 sec.

Nothing special. Just putting in the work. I don't know why I haven't done these Dead Hangs before. Using the figure 8 straps to hang from the pull up bar for as long as I can stand it. I'm a big baby. It hurts.

Snowdaddy 

Bench Press

The weather is cooperating. It's positively lovely out. Garage door open and pressing begins. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - (slow eccentric) 2 sets/8 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 4 sets/5 reps/260lbs, (normal speed) 270lbs/6 reps.

Static Stretches.

Feeling good. 

Snowdaddy 

Squats

Beautiful day to open the garage door and train. Squats went really well today. Inspired by the IPF Classic Jr World's.

Stationary Bike - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (raw)(slow eccentric) 2 sets/6 reps/bar, 135lbs/6 reps, 225lbs/6 reps, 4 sets/5 reps/275lbs, (normal speed) 295lbs/6 reps.

Static Stretches. 

A really great training day. Feeling good. Now I gotta cut the lawn.

Snowdaddy 

50 Years Old Driveway Tire Deadlifts

Today is my 50th Birthday! I always make sure to train on important days. Christmas, New Years, Thanksgiving, my Birthday, ect... Motivation wasn't at all an issue today. 

Stationary Bike - 11 minutes. 

Leg Swings and Dynamic Stretches. 

Tire Deadlifts - (slow eccentric)(OH Grip) 165lbs/6 reps, 6 sets/5 reps/275lbs.

Not exceedingly difficult. Tougher on the grip and forearms than my posterior chain. 

50 years old. Where has the time gone? I haven't been a kid in quite some time. Actually my kids are almost all grown up. Two are adults doing their own thing. The other two will be soon enough. I've done lots of amazing things in my life. There's still plenty more to do. I want to travel some more and I want to compete again. My body feels good. I'm not ready to give in just yet. Stay tuned for the next chapter. 

Snowdaddy.

Bench Press

The rest did me good. As with Squats yesterday my Bench Press felt easier and more in control. Set up is dialed in.

Stationary Bike - 12 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - (slow eccentric) 2 sets/6 reps/bar, 135lbs/6 reps, 225lbs/6 reps, (wrist wraps) 5 sets/5 reps/260lbs.

Light Stretches. 

A really good training day. 

Snowdaddy 

Squats

I made that more difficult than what it actually was. Taking last week off I thought I would hit traing this week hard and heavy. Over thinking about training today overwhelmed me. It's gotta get done no matter how much is sucks. However, it didn't suck that much. In fact it was alright. I didn't wear any supportive gear nor did I wear shoes.

Stationary Bike - 11 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) 2 sets/6 reps/bar, 135lbs/6 reps, 225lbs/6 reps, 5 sets/5 reps/275lbs.

Static Stretches. 

Not too bad at all. More training days should be like this.

Snowdaddy 

Upper Body Active

Still taking a break but eager to keep active. 

Stationary Bike - 11 minutes. 

Leg Swings and Dynamic Stretches. 

Repeat the following 3 time with a five minute break in between. 

Bench Press - 2 sets/135lbs/12 reps.

High Parallel Grip Cable Rows - 2 sets/135lbs/12 reps.

Good pump. Nothing heavy nor difficult. Just keeping active. 

Snowdaddy 

Keeping Active

Nothing special today. Enjoying the break. I realized that my last break was after the "Mini Meet" in May. This time is giving me the opportunity to polish the program a bit. A friend of mine suggested I add Copenhagen Planks to strengthen my adductors. Today I gave them a go. Not an excuse, more of a reality, some exercises are difficult to perform because I'm fat. This plank variation went quite well. I'm going to add them in for sure.

Stationary Bike - 12 minutes.

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Copenhagen Planks - 4 sets/20-25 sec per side.

Squats - (slow eccentric) 6 sets/6 reps/bar.

Static Stretches. 

A day of learning. Neat!

Snowdaddy 

Time Out!

I've decided to take a little break. This weekend was a clear indication to call a Time Out! I'm very tired and I'm working much more than I have been. Getting up at 0400hrs four mornings and 0630hrs the other three mornings in the week is taking a toll. It's been this way for two weeks with another week to go. I know it doesn't sound like much but I feel like shit. Time for a break from the program. 

Don't get me wrong. The program is amazing. The strength gains of late are great! Just combined with my current work schedule I'm pooped.

Saturday and Sunday I walked over 13k steps each day. Here's what I did today. 

Stationary Bike - 11 minutes. 

Static Stretches. 

Gonna feel like a new man tomorrow. I may do some light Squats. Maybe. 

Snowdaddy 

Pathetic Deadlifts

I feel like crap. I skipped yesterday because I felt like crap. Today I forced myself to train and it was a "no go".

Stationary Bike - 10 minutes. 

Deadlifts - 3 sets/6 reps/225lbs, 3 sets/6 reps/315lbs.

Considering My stellar workouts lately it doesn't surprise me to have a bad one. Still

Did something. Right now my left knee and hip are slightly bothering me

Snowdaddy 

ME Bench Press

As with Squats on Monday I dialed my Max Effort work back just a little today. It's crazy hot and humid. I still got er' done.

Leg Swings and Dynamic Stretches. 

Bench Press - bar/12 reps, 135lbs/10 reps, 225lbs/8 reps, 315lbs/3 reps, 335lbs/1 rep, 4 sets/1 rep/345lbs, 2 sets/1 rep/350lbs.

OH Plate Ext - 2 sets/16 reps/45lbs.

Plate Curls - 2 sets/16 reps/45lbs.

Much better control this time. Good pauses. Dynamic Press off the chest. It's gonna take a little while before I'm back up to previous numbers. Today showed good progress. 

Snowdaddy 

ME Squats

I didn't want to push my 1RM of 455lbs because going from 6 or 8 reps to a new 1RM is a recipe for disaster. I still managed to kick my ass.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bar/10 reps, 135lbs/8 reps, 225lbs/6 reps, (belt and knee sleeves) 315lbs/4 reps, 405lbs/2 reps, 405lbs/3 reps, 425lbs/2 reps.

Static Stretches. 

It is hot and humid today. Not conducive for heavy squats. Still I'm pleased with what I did. Form is good and injuries are nowhere. Let's keep going. 

Snowdaddy 

Driveway Tire Deadlifts

Another glorious day! Time to train on the driveway. 

Stationary Bike - 15 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Tire Deadlifts - (slow eccentric)(OH Grip) 165lbs/6 reps, 265lbs/6 reps, (normal speed and grip) 325lbs/6 reps, 355lbs/6 reps, 385lbs/6 reps, 440lbs/8 reps.

O

Static Stretches and Foam Rolling. 

I wasn't planning on going that heavy. Nor, was I planning on doing that many reps. Glad I did. Not something to do all the time. Not something I can do all the time as I get older.

Change in programming. Next week I'm off only Wednesday and Thursday. The week after that I'm off Tuesday, Wednesday and Thursday. A bit more work than usual. That said, next week will be a break. On Wednesday the 24th August I'll do another mini meet. Gonna be good!

Snowdaddy