A Top 40 Weightlifting Blog

Friday, January 29, 2016

Squats

Squat yesterday confirmed that I will be achieving my bucket-list goal of 500lbs at Nationals this year.

Warm Up
Leg Swings and Stretching.
Squats - bar/4 reps, 135lbs/4 reps, 225lbs/4 reps, 315lbs/3 reps, 385lbs/1 rep.

Power Phase
Squats (with knee sleeves and belt) - 455lbs/1 rep, 475lbs/1 rep, 495lbs/1 rep.

Video of 495lbs Squat

Pump Phase
Squats (no belt, no knee sleeves) - 4 sets/275lbs/4, 5, 4, 5 reps.

As you may have noticed the weights were in pounds and not kilos. I had to work out in the main gym. The bar I used was a whippy York Olympic bar with bumper plates. I also did some lighter Bench Press work right after Squats.

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 315lbs/3 reps.

I did this just to prepare myself for the competition. Lately, now that my cold is done, I am feeling thick and strong. I am carrying more body fat than I would like but it's too late to get skinnier now. I feel healthy.

Snowdaddy

Wednesday, January 27, 2016

Equipped Bench Press

Got into the gym just before work with my friend Mathieu for some much needed shirt work. There is only a few weeks left till Nationals and I need to get some full range presses done. I am pleased with how it went.

Light Stretching and Leg Swings.
Bench Press - bar/12 reps, 70kg/12 reps, 120kg/4 reps, 160kg/1 rep.
Equipped Bench Press - 220kg/couldn't touch, 230kg/slight pause on the press up, 230kg/good lift! Long Pause!
Bench Press - 4 sets/6 reps/120kg.

Video of 230kg

230kg seems like a good opening weight. Next training day I will try for two good presses at 230kg and another at 240kg.

Snowdaddy

Sunday, January 24, 2016

Equipped Bench and Deadlifts

On Wednesday last week I managed to get to the Strength Club for some Equipped Bench Press. The gang was all there and so was my cold. I still haven't gotten over my cold and it certainly effected my training.

Light Stretching.
Bench Press - 70kg/12 reps, 70kg/12 reps, 120kg/6 reps, 160kg/1 rep, 165kg/1 rep.
Equipped Bench Press - 220kg/3 board/2 reps, 230kg/2 board/2 reps, 230kg/1 board/2 reps.

At this point my head feels like it would explode. I'm pleased with these numbers and I would like 230kg to be my opener. Now to get it to my chest.

Today I am still not feeling 100% but I have to get some Deadlifts done. Since my Deadlift has been a bit of a concern I just wanted to pull my opener 250kg.

Leg Swings and Stretching.
Deadlifts - 70kg/6 reps, 70kg/6 reps, 120kg/4 reps, 220kg/1 rep, 250kg/1 rep, 170kg/6 reps, 170kg/6 reps.

With my goal accomplished I did a couple of Pump Phase sets and called it quits. I am feeling better and I expect I will feel normal sometime this week.

Snowdaddy

Tuesday, January 19, 2016

Squats

Hit hard this last week with a killer cold I wasn't able to train all week. I still am not feeling 100%. That's ok because it didn't hurt my squat.

Warm Up
Leg Swings and Stretching.
Squats - bar/8 reps, 70kg/6 reps, 120kg/4 reps, 170kg/2 reps.

Power Phase
Squats (with SBD Knee Sleeves and belt) - 210kg/1 rep, 227.5kg/1 rep!!!, 230kg/1 rep!!!

ARE YOU FREAKIN' KIDDING ME???!!!

Pump Phase
Squats - 4 sets/4, 5, 4, 5 reps/120kg.

I have made my bucket list number. I wanted to squat 500lbs and I did it twice in one work out. Now is the time to keep a level head and concentrate on getting ready for Nationals.

Snowdaddy

Sunday, January 10, 2016

Deadlifts

My deadlifts are still offering me grief. Because of my bigger belly I am having problems wearing my belt and getting to the bar. Furthermore, last night I could not get to sleep. Training was performed today on only 3 hours of sleep. Drink some pre-workout, grip, and go.

Warm Up
Leg Swings and Stretching.
Deadlifts - 125kg/6 reps, 175kg/2 reps.

Power Phase
Deadlifts - 5 sets/1, 2, 1, 2, 1 reps/225kg.
Still trying to get down to the bar properly. Wearing the lever belt is causing problems. I wore a belt on some of the sets, not all.

Pump Phase
Deadlifts (no belt) - 4 sets/4, 8, 8, 10 reps/175kg.

Once again I destroyed myself with the pump phase of training. As Mr. Hepburn says, "The Pump Phase builds champions".

Video of 175kg/10 reps.

Snowdaddy

Saturday, January 09, 2016

Squats

Oh boy, oh boy!!! Things are heating up. Squats yesterday were extremely good.

Warm Up
Leg Swings and Stretching.
OH Band Squats - 8 reps.
Squats - bar/6 reps, 70kg/6 reps, 120kg/4 reps, 160kg/2 reps.

Power Phase
Squats (SBD knee sleeves and belt) - 205kg/1 rep, 210kg/1 rep, 220kg/1 rep

Pump Phase
Squats - 4 sets/6 reps/225lbs.

I decided to perform the Pump Phase upstairs where I could be social. I think I deserved it. 220kg Squat is equal to my all time personal best. It was much easier than I expected and I am eager for Nationals and to achieve the 500lbs, 227.5kg that is a life's goal. Still several weeks to go.

Snowdaddy

Thursday, January 07, 2016

Equipped Bench Press

Another successful training day on the bench.

Warm Up
Leg Swings and Stretching.
Bench Press - 4 sets/various increasing weights/various reps.

I didn't focus on my warm ups as much as I have in the past. I will need to correct that for next training day.

Working Sets
Equipped Bench Press - 225kg/3 board/2 reps, 245kg/2 board/1 rep, 245kg/1 board/1 rep.

At this time I pushed myself farther than I was ready for and missed the next two singles.

Equipped Bench Press - 245kg/no boards/miss, 250kg/no boards/miss.

My goal for training was 245kg/1 board. I did that and I was foolish to go past that. My numbers are way beyond anything I have handled in the past and I need to take things slow and deliberate. More training days in the bench shirt will lead to more experience and CNS conditioning. I am getting better. Enjoy the journey don't rush.

Snowdaddy

Monday, January 04, 2016

Deadlifts

Another Deadlifts day and my strength escapes me. I have narrowed down my problem to many different factors. All of which or just one could be the problem. I will continue to train hard and hopefully every problem will work itself out.

Warm Up
Leg Swings and Stretching.
OH Band Squats - 6 reps.
Deadlifts - 70kg/6 reps, 120kg/6 reps, 170kg/2 reps, 220kg/1 rep.

Power Phase
Deadlifts - 2 sets/1 rep/250kg.
At this point my pulls don't have the power to handle 250kg.  I decided to switch to rack pulls. I didn't fair much better.

Pump Phase
Deadlifts - 4 sets/4, 6, 8, 10 reps/170kg.

I was much happier with the Pump Phase. I thought there would be no improvement on last week's 365lbs for 10 reps. I love proving myself wrong. I will keep pushing.

Snowdaddy

Saturday, January 02, 2016

Bench Press

Great training day of Bench Press this morning.

Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/8 reps, 125kg/4 reps.

Power Phase
Bench Press - 6 sets/1 rep/167.5kg, 1 set/1 rep/170kg.

Pump Phase
Bench Press - 5 sets/6 reps/125kg, 2 sets/7 reps/125kg.

All singles were controlled with a good solid pause. Much better than the last time I trained classic bench. I dropped the weight on the pump phase so I can control all aspects of the movement. I will be good for a PR at Nationals.

Snowdaddy