A Top 40 Weightlifting Blog

Thursday, August 17, 2017

Bench Press

Tonight it was time to test my pressing power.

Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/1 rep, 345lbs/1 rep, 4 sets/1 rep/365lbs, 375lbs/1 rep, 225lbs/12 reps.

I am extremely pleased with this result. My last heavy day I pressed 365lbs for two singles but there was no speed. Today there was dynamic power to my presses. Not as much as in the past and my left hand is still not as solid as it should be. I know this will come with time.

Snowdaddy

Wednesday, August 16, 2017

Squats

Today I wanted to go heavy. Instead of gearing up with a belt, knee sleeves, and wrist wraps I decided to keep it classic to work on my core strength. My big round core.

Leg Swings and Stretching.
Squats - 2 sets/10 reps/bar, 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps, 4 sets/1, 1, 2, 3 reps/405lbs.

405lbs for a tripple with no belt or knee sleeves is for sure a personal best. Even though I am very over weight right now my power is getting much better. As long as I stay healthy between now and Nationals big numbers should be coming my way.

Snowdaddy

Monday, August 14, 2017

Bench Press

Training during work today doesn't make me a professional athlete but it sure is cool.

Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 3 sets/6, 10, 8 reps/275lbs, 3 sets/6, 6, 7 reps, 225lbs/8 reps.
Dumbbell Hammer Curls - 3 sets/12, 10, 6 reps/40, 45, 50lbs.
OH Plate Ext - 2 sets/12 reps/45lbs.

Power is getting greater.

Snowdaddy

Sunday, August 13, 2017

Driveway Deadlifts

I spent most of my day in the garage training with some friends in the morning. The afternoon into the evening I was training with my son. A beautiful day spent with great people doing what I love best.

Light Stretching.
Spotting and Plate loading with my friends.
Deadlifts - 225lbs/4 reps, 315lbs/4 reps, 405lbs/3 reps, 455lbs/1 rep, 500lbs/3 reps, 500lbs/1 rep.

I took a break and socialized with my friends for a while. When they left I called my son to Squat. I didn't Squat but I did beat up on a tire with a sledge hammer.

Sledge Hammer Swings - 4 sets/10 swings per side (20 reps).

The Sledge Hammer Swings are great cardio and burn off lots of frustration. All the Deadlifts were classic with no belt and no straps. I believe that was a PB.

Snowdaddy

Thursday, August 10, 2017

Bench Press

Training Bench Press in the garage tonight. The weather is just perfect. Warm with a slightly cool breeze. My music of choice for training tonight, 70's disco. KC and the Sunshine Band, Earth Wind & Fire, Barry White.

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

Focusing on a slight pause on my chest then a dynamic press. Speed is getting better.

Snowdaddy

Tuesday, August 08, 2017

Squats

I'm feeling good so I wanted to push myself a bit. Instead of taking the night off I hit some Squats.

Leg Swings and Stretching.
Squats - 3 sets/8 reps/bar, 3 sets/8 reps/135lbs, 2 sets/8 reps/225lbs, 5 sets/6, 6, 6, 8, 8 reps/315lbs, 225lbs/8 reps, 135lbs/12 reps.

No belt, no sleeves, no wraps. I am gonna sleep well tonight. My statement from a previous work out makes me push my limits. "Volume builds Champions".

Snowdaddy

Monday, August 07, 2017

Bench Press

Training in the garage tonight and listening to thrift store gold. To translate, secondhand vinyl records.

Light Stretching.
Bench Press - 3 sets/12 reps/135lbs, 3 sets/12 reps/225lbs, 3 sets/6, 8, 10 reps/275lbs.
Rev Grip Barbell Curls - 3 sets/12 reps/45, 65, 65lbs.
Barbell Curls - 2 sets/8, 12 reps/65lbs.

The Barbell Curls I found were difficult. Mobility of my wrists and forearms needs some work.

I am still getting stronger. I will train hard and surpass past bests. Count on that.

Snowdaddy

Sunday, August 06, 2017

Deadlifts

On Saturday morning I went fishing with my son and brother-in-law. We didn't catch much but I did manage to catch a 17lbs catfish. This is the largest fish I've ever caught. Very cool.
In the afternoon I took some time to hit Deadlifts. My hand has been feeling better since the surgery and I have been feeling stronger. Time to test my pulling power.

Deadlifts - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 315lbs/3 reps, 405lbs/1 rep, 495lbs/1 rep, 550lbs/1 rep.

All reps were done without a belt or straps. I believe that 550lbs may be a PR for a beltless Deadlift.

This is a positive step in my training leading up towards Nationals in February.

Snowdaddy

Tuesday, August 01, 2017

Bench Press

Training in my garage tonight before supper. It isn't as warm today so training in the garage was perfect.

Light Stretching.
Bench Press - 3 sets/12 reps/135lbs, 225lbs/12 reps, 315lbs/3 reps, 365lbs/1 rep, 365lbs/1 rep, 315lbs/3 reps, 2 sets/12 reps/225lbs.

Chicken for supper = gains. My Bench Press is coming back.

Snowdaddy

Monday, July 31, 2017

Squats

I was able to train during work today. Over 40 deg C with humidity today. Even the humidity in the air conditioned gym was ridiculous. Still I got in some great Squats.

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

I was sweating through everything. Volume builds champions. All reps were with out a belt, sleeves, or wraps.

Snowdaddy

Friday, July 28, 2017

Bench Press

I had a chance to train today during work. I only had an hour so I got in an good Bench Press work out.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 275lbs/6 reps, 5 sets/3, 4, 4, 3, 5 reps/315lbs, 2 sets/8, 10 reps/225lbs.
Dumbbell Hammer Curls - 2 sets/12 reps/40, 45lbs.
OH Plate Extensions - 2 sets/12 reps.

Lots of fun. My pressing power is slowly coming back.

Snowdaddy

Thursday, July 27, 2017

Squats

Squats are HOT tonight. What I mean is the temperature is hot. 33 degC. I sweat through everything. I actually had to get a fan out to help me breath. This didn't deter me. I had a pretty good evening of bending bars.

Leg Swings and Stretching.
Squats - 3 sets/8 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/185lbs, 2 sets/6 reps/225lbs, 2 sets/6, 8 reps/315lbs, 365lbs/4 reps.

Combination of the heat and pushing the reps (which I have to do) my head started to hurt. Not badly but I don't want any more stress induced head aches. All Squats done tonight were without belt, straps, or sleeves.

Snowdaddy

Tuesday, July 25, 2017

Bench Press

Today and tomorrow I am home from work because of an infected ingrown toenail. Amazing how such a little thing can affect a person. I'm on antibiotics for ten days and I need to keep my foot elevated. This afternoon I sat out in my garage listening to records with my foot up. After an hour or so I decided I could do some Bench Press and elevate my foot between sets.

Bench Press - 3 sets/12 reps/135lbs, 3 sets/12 reps/185lbs, 3 sets/12 reps/225lbs.

My left hand has been problematic and weak. This has caused me to wear my wrist wrap with anything over 225lbs. Today my wrist seemed much better and I was able to add some dynamic effort to the press. Keep at it is my only option. despite my swollen toe I feel very good today. Positive.

Snowdaddy

Sunday, July 23, 2017

Deadlifts

The garage is 30 degC. For my Canadian blood, that's hot. It's days like this to throw down and bend bars. Not real heavy tonight but not too shabby on the volume. Also my hand is feeling better.

Deadlifts - 2 sets/8 reps/135lbs, 2 sets/6 reps/225lbs, 7 sets/3, 5, 8, 4, 4, 10, 2 reps/315lbs.

The last 2 reps were just after a short rest after the 10 reps to bring my rep total to 36 reps.

I can't imagine how many calories I burnt. I know I was sweating nonstop and I had to towel off after every set. Time for a shower.

Snowdaddy

Saturday, July 22, 2017

Sports Day

On Friday my work had a sports day. Before work I went for my regular morning walk. After that I spent most of the day on my feet walking all over the place. A treasure hunt lead me to over 20,000 steps. I spent the evening with swollen feet. Holy Moly.
Today I spent the day with my son fishing. I caught a few and had a great day relaxing by the river.
Life is grand indeed.

Snowdaddy

Thursday, July 20, 2017

Bench Press and Squats

Numbers are still low but training hard will carry me past my previous bests. Sounds simple enough. Yesterday I did Bench Press late in the evening. I finished up at about 2200hrs. Here's how it went.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/185lbs, 2 sets/8 reps/225lbs, 4 sets/6 reps/275lbs, 2 sets/8 reps/135lbs.
Rev Grip Barbell Curls - 3 sets/12 reps/45lbs.
Various Other Curls.

Still a long way to go to get the numbers I had before the surgery.

Today right after getting home from work I put on my work out clothes and went out into the garage for some much needed heavy Squats.

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

At this point I pulled on my SBD knee sleeves and grabbed my belt.

Squats - 405lbs/1 rep, 4 sets/1 rep/455lbs.

Take off the belt.\

Squats - 2 sets/4, 6 reps/315lbs.

455lbs felt really good. It made me work a bit but it wasn't overly heavy. The numbers please me.

Supper time and also time to enjoy the gains.

Snowdaddy

Monday, July 17, 2017

What A Great Day

In the morning before work I walked for 25 minutes. About 3km. During PT at work today I walked for almost 5km. After the walk I had about an hour before I had to pick up my wife so Deadlifts it is.

Deadlifts - 2 sets/6 reps/135lbs, 2 sets/6 reps/205lbs, the rest all singles, 275, 275, 325, 375, 425, 495lbs (miss).

I only missed the 495lbs because of a greasy gym bar and no chalk. My grip is back to almost normal after the surgery.

Today was a great day of pushing myself.

Snowdaddy

Sunday, July 16, 2017

Squats at 17 Wing

Today my son and I went out to the 17 Wing Strength Club. There isn't much in there weight wise for lifting but we managed to get in lots of sets and lots of reps to enjoy lots to volume.

Stretching.
Squats - 2 sets/8 reps/bar, 2 sets/8 reps/70kg, 2 sets/12 reps/70kg, 70kg/14 reps, 70kg/20 reps.

We spent the first while at the Strength Club moving around equipment. Through out the work out we also had some fun trying to do a handless squat with 40kg.

Snowdaddy

Saturday, July 15, 2017

Bench Press

All this week I walked in the morning. All except Wednesday when I needed the sleep. So 4/5 mornings walking for 25 to 30 minutes on an empty stomach. The early morning activity is making me feel much better. We had some time on Friday for some PT. I decided to do Bench Press. My hand and wrist is still not 100% but working the volume should correct that.

Light Stretching
Bench Press - 3 sets/8 reps/135lbs, 2 sets/6 reps/225lbs, 5 sets/4 reps/275lbs, 315lbs/3 reps, 2 sets/8 reps/225lbs.

Dumbbell Hammer Curls - 2 sets/12, 10 reps/40. 45lbs.
OH Plate Extensions - 2 sets/12 reps/45lbs.

Today my chest is tight and pumped. My wrist doesn't feel any worse for wear. It's going to take some time.

Snowdaddy

Wednesday, July 12, 2017

Squats

A really nice evening. Not too warm, nor humid and there is a pleasant breeze. I was tired after work and had a short nap on the couch before supper. Shortly after I dragged my butt out to the garage for some Squats. I really took my time with warm ups and ended up completing a good training day.

Leg Swings and Stretching.
Squats - 3 sets/8 reps/bar, 3 sets/8 reps/135lbs, 2 sets/8 reps/225lbs, 315lbs/4 reps, 315lbs/6 reps, 365lbs/3 reps, 2 sets/8, 10 reps/225lbs.
Ab Sling Knee Ups - 3 sets/12 reps.

No belt, straps, wraps, nor sleeves. The weight moved well and it didn't feel all that heavy, which it really isn't. Barry White was the soundtrack of my training. I Love It!!!

Snowdaddy