A Top 40 Weightlifting Blog

Saturday, September 29, 2007

Day 3 of 24

Well, I finished the first week and I didn't manage to screw up today's work out. Here's what I did.

Squats - (w/u), 6 sets, 2 reps, 345lbs. straps down and belt.
Bench Press - 8 sets, 3 reps, 205lbs.
Deadlifts - 12 sets, 1 rep, 365lbs.

The doubles for squats really helped me with my speed. They were not very difficult which alowed me to work on a quick decent, which also helped for making depth. The deadlifts once again helped me pick apart what I'm doing wrong. I found my speed off the floor was lacking so I put a bit of explosive pull in these ones. What a difference. 365lbs is an easy deadlift for me but these were flying off the floor. Oh ya, I didn't use a belt for the deadlifts.
Yesterday I purchased a new squat suit and bench shirt. I'll talk with my coach and see if I've got enough time to use them for the November competition.

Snowdaddy

Thursday, September 27, 2007

Day 2 of 24

Oops! I'm not training 40 work outs before the Westerns, I'm training 24. I'm only into my pre contest training 2 days and I already messed things up. Here's what I did today.

Squats - (w/u), 6 sets, 4 reps, 275lbs.
Bench Press - (w/u), 8 sets, 3 sets, 205lbs.
Deadlifts - 12 sets, 1 rep, 365lbs.

I was supposed to do the following work out today.

Squats - (w/u), 6 sets, 4 reps, 275lbs.
Bench Press - (w/u), 8 sets, 8/7/6/5/4/3/2/1 reps, 200lbs + 10lbs/set.
Deadlifts - 10 sets, 1 rep, 315lbs.

Oh well, I'll follow the program on Saturday (my next training day). This program is really working. I found the single deadlifts are more effective that working multiple reps.

Snowdaddy

Monday, September 24, 2007

Day 1 of 40

Today was my first day of training to get me ready for the Western Canadian Powerlifting Championships. I'm using a conjugate 3x3 program I read on the web. Check it out here. I don't have chains so I'm increasing my weights where chains are required by 2% of 1RM. Here's what I did today.

Squats - (w/u) 6 sets/4 reps/275lbs.
Bench Press - 8 sets/3 reps/205lbs.
Deadlifts - 12 sets/1 rep/365lbs.

I forgot my spread sheet when I went to the gym so my weights were off a bit. Squats+10lbs, Deadlifts+20lbs. I was surprised how I performed today. Eventhough my work outs have been all over the place I didn't find today to be that extreemly difficult. I really liked the deadlift singles. It really gave me a chance to focus on my set up. The weeks to come are going to be a treat. Stay tuned.

Snowdaddy

Wednesday, September 19, 2007

Unscheduled Bench Day

Yesterday I was going to the gym to spot for a friend of mine. I want to take a break before I start my pre contest training next week. I couldn't help myself. Here's what happened.

Raw Bench - 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps, 315lbs/miss, 305/miss.

I haven't worked raw bench for a bit so I wasn't expecting much. I dropped some weight and finished my work out.

Raw Bench - 5 sets/6 reps/225lbs.
Inclined Dumbbell Flys - 55lbs/6 reps, 70lbs/6 reps, 80lbs/6 reps, 95lbs/4 reps.
OH Dumbbell Tricep Ext - 60lbs/8 reps, 80lbs/8 reps.
Machine Flys - 250lbs (stack)/8 reps.

Today I feel nicely sore. Next week the fun begins.

Snowdaddy

Tuesday, September 18, 2007

Squats

I wanted to do one last squat work out in gear to decide how I was going to lift. Here's what I did.

Raw Squats - 225lbs/6 reps, 315lbs/3 reps.
*put on belt*
Belt Squats - 365lbs/1 rep.
*put on suit*
Suit Squats - 405lbs/3 reps, 455lbs/1 rep.

Heavy Walk Outs with Top Partials - 495lbs/3 partials, 545lbs/3 partials, 585lbs/3 partials.
Lying Leg Curls - 90/6 reps, 100/6 reps, 110lbs/6 reps.
Lat Pull Downs - 160lbs/6 reps, 185lbs/6 reps, 210lbs/6 reps, 225lbs/6 reps.

I made depth on the 455lbs single so I'm ready to start my pre-contest volume phase of my training. The walk outs I held for 10 seconds then break at the hips for 3 reps. No where near legal but it trains my CNS for handling the heavier weights.

Snowdaddy

Monday, September 17, 2007

Sad News

I went over to Meyer Drugs (483 William Ave) to confirm with Rodney sponsorship for the up coming Westerns. I was informed that RODNEY LOUIS SANTOS passed away on the 1st of September.
I have been dealing with Rodney regarding competition sponsorship for the last three years. Although I didn't know him outside of this arrangement I still considered him a friend and enjoyed my visits to Meyer Drugs to drop off information or pick up items.

On behalf of myself and the 17 Wing strength club I would like to say, Rodney will be missed.

http://www.passagesmb.com/obituary_details.cfm?ObitID=124376

Snowdaddy

Wednesday, September 12, 2007

Deadlifts at the HHG

I knew the Haywood's would have the answers to my problems. I've been discouraged about my deadlift suit because I can't seem to get down to the bar. I was assured that the suit fits perfectly I just had to figure out my set up. After a couple of attempts it was suggested I lift up the from of the suit legs. This worked perfectly. I was able to get to the bar and still get "Pop" out of the suit. Here's the damage. Keep in mind I haven't pulled more than 455lbs since my surgery.

Raw Deadlifts - 100kg/6 reps sumo, 100kg/6 reps conv, 140kg/3 reps sumo, 140kg/3 reps conv, 180kg/1 rep conv.

I didn't even put on my belt for the 180kg. I was so surprised how easy it was I wanted one more plate. I put on my belt for this.

Belt Deadlift - 220kg/1 rep.

At this point I got into my suit. These are after I pulled the legs up in the front.

Suit Deadlift - 220kg/1 rep/3 sets.

Once I figured it out on the first single my second and third singles I only took 30-45sec between for rest. I'm very pleased with today's results. Thanks again guys.

Snowdaddy

Tuesday, September 11, 2007

PT Test

Yeha! It's over and I passed. Here's the damage.

20 Meter shuttle run - 5 minutes.
20 push ups.
20 sit ups.
75lbs / hand grip strength.

It doesn't seem like much but you try it some time. It's done.

Snowdaddy

Monday, September 10, 2007

Monday

This morning I went for a run and I was planning on doing some squats after work. I scheduled my annual PT test and the only time available is tomorrow morning. YIKES! I know I'm ready for it but I didn't expect it to be so soon. Any way, this is what I did this morning.

Jog - 7.5 minutes (best pace yet) 1.5 min jog / 1.5 min fast walk. Total = ~18 minutes.

Tomorrow I've got 5 minutes of hell. A shuttle run getting progressively faster. Then push ups and sit ups which I don't mind.

Snowdaddy

Friday, September 07, 2007

2007 Western Canadian Powerlifting Championships

17 Wing Winnipeg is hosting this year's Westerns. If you would like any further information and/or an entry check out www.powerlifting.ca or leave your email address in the comments.
Snowdaddy

Thursday, September 06, 2007

Tuesday Training

I'm late on my posts. This week I've decided to take a break. I'm still stretching but weight training has taken a week off. Tuesday was the only day I went to the gym. Here's what happened.

AM Jogging - 20+minutes (7 min jog, walk/jog 1min)

Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/1 rep.
Stretching and Ab work.

I wanted to do some squats because I had some isssues regarding my stance. I narrowed it a bit and everything feels much better.

Snowdaddy