A Top 40 Weightlifting Blog

Wednesday, October 18, 2017

Bench Press & Keto Day 2

I had a little down time this evening after supper so I got out into the garage for some Bench Press.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 315lbs/3 reps, 365lbs/1 rep, 375lbs/1 rep, 3 sets/1 rep/380lbs, 2 sets/12 reps/225lbs.

The more Bench work outs that go by the more solid I'm feeling.

Today is day two of my Keto Diet. I had a strange feeling of being full all day. In fact I had only consumed 750 cal before supper and I still wasn't hungry. It will take a while before I get my macros sorted out. As soon as I get light enough for my scale to measure my weight I will start to post my weight.

Snowdaddy

Tuesday, October 17, 2017

Squats

No belt, no wraps, no sleeves. Squats lately have been feeling strong. Today I wanted to get some volume.

Leg Swings and Stretching.
Squats - 3 sets/6 reps/bar, 3 sets/6 reps/135lbs, 6 sets/10 reps/225lbs.

Everything was going well and I thought I may have gotten 10 sets of 10 reps. Unfortunately, after the fifth set I started feeling a stress head ache. I took a longer rest then went for the sixth set and the head ache only got worse afterwards. I'm pleased with 6 sets of ten reps. Time for supper.

Speaking of supper I am starting a Keto diet. I feel it will be the easiest to follow and the most effective for loosing all this extra body fat I'm carrying. Currently I weigh in the range of 355 to 365lbs. I will post on my progress.

Snowdaddy

Saturday, October 14, 2017

Bench Press

Training at the 17 Wing gym today. Feeling good, Fat but good.

Light Stretching.
Bench Press - 2 sets/12 reps/225lbs, 185lbs/12 reps, 225lbs/8 reps, 6 sets/6, 4, 8, 6, 6, 8 reps/315lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/35, 40, 45lbs.

This was one of my strongest Bench Press volume days. Everything was coming together and presses were dynamic and strong. Hopefully there will be more days like this. 405lbs will happen again shortly.

Snowdaddy

Deadlifts

Feeling fat and lazy yesterday but I knew I needed to put in some work. Out to the garage for some volume Deadlifts.

Light Stretching.
Deadlifts (OH Grip) - 3 sets/6 reps/225lbs, 3 sets/8 reps/225lbs, 4 sets/10 reps/225lbs.
Ab Sling Knee Ups - 5 sets/8 reps.

Lots of volume and core work. I feel really good today. I will be going to the gym soon for some Bench Press.

Snowdaddy

Monday, October 09, 2017

Chain Bench Press

Fun and games this evening. Playing with my toys.

Light Stretching.
Bench Press - 135lbs/12 reps.
Chain Bench Press - 135lbs + 130lbs chain/8 reps, 135lbs + 130lbs chain/6 sets/12 reps.
Dumbbell Hammer Curls - 5 sets/12 reps/40lbs.

Most of the sets were done with a narrow grip which really added a great triceps and pectoral pump.

Snowdaddy

Sunday, October 08, 2017

Squats

It's Thanksgiving and that means lots of good food with family. But first, some heavy Squats are in order.

Leg Swings and Stretching.
Squats - bar/8 reps, 2 sets/8 reps/135lbs, 225lbs/3 reps, 315lbs/3 reps, 415lbs/1 rep, 455lbs/1 rep, 475lbs/1 rep, 315lbs/6 reps.

No belt, no wraps, no sleeves. 15lbs personal best. Bring on the gains. It's turkey time.

475lbs Squat Video

Snowdaddy

Friday, October 06, 2017

Hook Grip and Bench Press

Thursday evening I got out into my garage to practice my Hook Grip Deadlifts.

Light Stretching.
Hook Grip Deadlifts - 2 sets/6 reps/225lbs, 315lbs/1 reps, 365lbs/1 rep, 405lbs/1 rep, 455lbs/1 rep, 495lbs/miss.

I missed 495lbs Hook Grip but then pulled it with a normal grip, no belt, no straps.

Today I worked out during work.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 275lbs/4 reps, 315lbs/4 reps, 345lbs/1 rep, 365lbs/1 rep, 3 sets/1 rep/375lbs, 2 sets/6 reps/275lbs.

Feeling good.

Snowdaddy

Tuesday, October 03, 2017

Bench Press

Taking it easy tonight. Getting the blood to flow through the muscles.

Stretching
Bench Press - 10 sets/10 reps/135lbs.

That's it, that's all. Next training day is Deadlifts and I'll be trying hook grip again. 500lbs? Maybe.

Snowdaddy

Monday, October 02, 2017

Squats

training in the garage today. There won't be many more of these days left. I didn't feel like going heavy but I did want to work.

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

Not much on the volume side but lots of sets and reps. I did take a shorter rest period between sets. In fact I finished my entire training while listening to one record.

Snowdaddy

Sunday, October 01, 2017

Bench Press

Getting the garage ready for winter then training Bench Press.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 6 sets/6 reps/315lbs, 315lbs/4 reps, 2 sets/12 reps/225lbs.
Dumbbell Hammer Curls - 20lbs/12 reps, 35lbs/12 reps, 40lbs/12 reps, 2 sets/12 reps/45lbs.

Lots of volume today. Lots of gains tomorrow.

Snowdaddy

Thursday, September 28, 2017

Hook Grip Deadlifts

Trying something different. My training needs some restructuring and today I had some fun with it.

Light Stretching.
Over Hand Deadlifts - 5 sets/6, 8, 6, 8, 6 reps/225lbs, Singles - 245, 275, 315, 365, miss 385lbs.

At this point I figure I'll give Hook Grip a try even though I didn't think I was capable of it.

Hook Grip Deadlift - Singles - 365, 385, 405lbs.

OUCH!!! These hurt the thumbs. In fact, they are still numb and slightly throbbing. I said they hurt but I kinda like it. It's very satisfying.

Hook Grip Deadlift 405lbs Video

Snowdaddy

Monday, September 25, 2017

Squats

A pretty good day of Squats today at work. Again no belt, no wraps, no sleeves.

Leg Swings and Stretching.
Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/3, 4 reps/315lbs, 2 sets/1 rep/365lbs, 415lbs/1 rep, 440lbs/1 rep, 2 sets/6 reps/225lbs.
Standing Hamstring Curls - 2 sets/8 reps/35, 45lbs.

440lbs Squat Video

440lbs isn't a PB but it sure ain't too shabby. As per the video my form is spot on. Although I don't quite like myself lately, my training still is a bright spot.

Snowdaddy

Sunday, September 24, 2017

Bench Press

Less than stellar performance on the bench today. It was supposed to be a heavy day but I couldn't lock out what I was planning.

Keg Rolling and Stretching.
Bench Press - 2 sets/6 reps/135lbs, 225lbs/6 reps, 275lbs/6 reps, 315lbs/3 reps, 365lbs/1 rep, 385lbs/miss, 3 sets/1 rep/365lbs.
Dumbbell Hammer Curls - 35lbs/12 reps, 40lbs/12 reps, 40lbs/12 reps.

385lbs was very close. I just missed on lock out. 365lbs was controlled with a good pause on every set however it didn't feel light. Just keep going.

Snowdaddy

Saturday, September 23, 2017

Deadlifts

In the garage Friday evening for some Deadlifts.

Deadlifts (overhand grip) - 10 sets/6 reps/225lbs.
Ab Sling Knee Ups - 4 sets/6, 6, 8, 8 reps.

Feeling good!

Snowdaddy

Tuesday, September 19, 2017

Unit PT and Bench Press

Monday was unit PT at the end of the work day. Lots of core work and a fair bit of jogging has left my hamstrings and posterior chain very tight and sore today. After I got home on Monday I went out to my garage gym for some Bench Press.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 6 sets/3, 3, 3, 4, 4, 5 reps/315lbs.

I was pretty gassed after all the core work and jogging so my performance on the Bench was less than amazing. The first 4 sets were done with out wrist wraps.

Snowdaddy

Sunday, September 17, 2017

Squats

I haven't been putting in the volume lately with regards to Squats. Today my son and I went to work to train. I brought my knee sleeves and belt , ready to do battle.

Leg Swings and Stretching.

Squats - 2 sets/10 reps/bar, 2 sets/10 reps/135lbs, 225lbs/8 reps, 6 sets/6 reps/315lbs.

Not my best by a long shot but still pretty good. The volume will pay off as it always does.

Snowdaddy

Bench Press

On Friday evening I got out into the garage for some training. The weather lately is getting colder and it's only a matter of time before training in the garage is a winter adventure. Friday was a little cool but very nice.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 4 sets/10 reps/225lbs, 6 sets/10 reps/245lbs.

I wanted to do a 100 rep work out. This was great. James Bond helped me focus and finish strong.

Snowdaddy

Thursday, September 14, 2017

Something Different

Motivation is lacking lately due to going into work in the middle of the night. My sleep pattern is screwed up. I wanted to Deadlift today and Suitcase Deadlifts with my farmers walk handles filled the prescription.

Suitcase Deadlifts - (weights are per hand) 115, 185, 235, 275lbs.
Dumbbell Hammer Curls - 2 sets/12 reps/35lbs.
Standing Shoulder Press - 2 sets/12 reps/35lbs.

550lbs Suitcase Deadlift Video

The heaviest set felt good and in control. All sets were done without a belt, wraps, straps, nor chalk. Feeling strong.

Snowdaddy

Monday, September 11, 2017

Bench Press

Training in the garage today.

Light Stretching and Leg Swings.
Squats - 3 sets/6 reps/bar, 4 sets/6 reps/135lbs.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/2 reps, 365lbs/1 rep, 2 sets/1 rep/385lbs, 365lbs/2 reps, 365lbs/1 rep, 2 sets/12 reps/225lbs.

Bench training today went well. My strength keeps getting better.

Snowdaddy

Gearing Down

I haven't posted in over a week. Lately I have't been feeling like myself. I haven't made too many comments about it in my blog but It's been several months that I have been feeling lethargic and generally knackered most of the time. Last week end was the 2017 Western Canadians. Manitoba played host to 207 athletes. This is the biggest Westerns in CPU history and ended up being a full three day event. A large amount of work from many people went into making this a hugely successful event.
During the Westerns I wrote my National Referees exam. I was ready and well studied. Passing grade is 90%. I managed 89.6%. At this point I started to think about what I really wanted from powerlifting and what I am actually getting out of it.
Don't get me wrong, I love powerlifting. Lately I've been finding powerlifting to be work and not fun. It is easy to dedicate time and money to something that pleases you. It is nonsense to volunteer time and spend money to work. That's my dilemma.

I'm not sure if my feelings are hormonal or if I am actually over worked. Either way I have told the president on Manitoba Powerlifting that I will be stepping down as VP and will not be taking on any further responsibilities. To sum up, I am stepping back from competitive powerlifting. I am not quitting lifting but I do need a break from powerlifting.

In October I have a doctor appointment and I should have some sort of plan shortly after that.

Snowdaddy