Benching at the 14 Wing Powerhouse today with my good friend JT. Today was my last heavy day of benching before tapering before the Eastern Canadians. Eventhough I'm still getting over a cold everthing went quite well.
Warm Up
Bench Press - 135lbs/12 reps, 135lbs/12 reps (NG), 225lbs/10 reps, 315lbs/3 reps.
Stretching.
Power Phase
Bench Press - 365lbs/1 rep (no wrist wraps), 365lbs/1 rep (wrist wraps), 2 sets/1 rep/365lbs MISSED BOTH.
*enough rest to chit-chat*
Pump Phase
Bench Press (with Titan RAM) - 6 sets/3 reps/375lbs.
*enough rest to chit-chat*
Other Good Stuff
WG Lat Pull Downs - 3 sets/8 reps/180, 200, 210lbs.
Cable Triceps Ext - 3 sets/12 reps/50kg.
OH Single Arm Dumbbell Ext (stretching) - 3 sets/10 reps/30lbs.
Spent about 2 1/2 hours in the gym today. I LOVE IT!!!. The Power Phase of trining today was mixed feelings. The first successful 365lbs Bench Press had a good sticking point but I still managed to press it. The second 365lbs with wrist wraps was spectacular. No sticking point, good pause on my chest, and I smoked it!!! I would really like to duplicate what ever I did at the competition :-)
Snowdaddy
A Top 40 Weightlifting Blog
Wednesday, October 31, 2012
Sunday, October 28, 2012
Squats
I'm still recovering from a cold / flu hence why I've put off squats until tonight. I still haven't rested enough. My face felt like it would burst into flames after each set. Still, I'm glad I did squats tonight eventhough they were'nt ideal.
Warm Up
Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep.
Power Phase
Squats (with belt and knee sleeves) - 3 sets/1 rep/470lbs. (VIDEO)
*ample rest to recover*
Pump Phase
Squats (no belt, no knee sleeves) - 315lbs/3 reps.
by this time my face is on FIRE!!!
Time to stop. Next week is the last week of training before the competition so it will be better. Or, it will kill me. I am pleased with squating 470lbs for 3 singles. Not too shabby.
Snowdaddy
Warm Up
Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep.
Power Phase
Squats (with belt and knee sleeves) - 3 sets/1 rep/470lbs. (VIDEO)
*ample rest to recover*
Pump Phase
Squats (no belt, no knee sleeves) - 315lbs/3 reps.
by this time my face is on FIRE!!!
Time to stop. Next week is the last week of training before the competition so it will be better. Or, it will kill me. I am pleased with squating 470lbs for 3 singles. Not too shabby.
Snowdaddy
Wednesday, October 24, 2012
Bench Press
Moving up on the bench. Six sets at 355lbs seemed like plenty last week. Now with less than one month till the competition it's time to move up in weight.
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/2 reps.
More Stretching.
Power Phase
Bench Press - 4 sets/1 rep/360lbs.
*5 minutes rest between sets*
Pump Phase
Bench Press with Titan RAM - 6 sets/3 reps/375lbs.
*3 minutes rest between sets*
Triceps Work
Cable Extensions - 3 sets/12 reps/45kg.
OH Plate Extensions - 3 sets/12 reps/45lbs (stretching).
Biceps Work
Alt Dumbbell Curls - 3 sets/16 reps/50lbs.
Really good work out. The Power Phase felt comfortable and controlled. All Power Phase presses were done with out wrist wraps. The Pump Phase reps started feeling heavy when I forgot to focus on an explosive press off my chest. After that they flew up with control. Easily the strongest Bench Press work out to date.
Snowdaddy
Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/2 reps.
More Stretching.
Power Phase
Bench Press - 4 sets/1 rep/360lbs.
*5 minutes rest between sets*
Pump Phase
Bench Press with Titan RAM - 6 sets/3 reps/375lbs.
*3 minutes rest between sets*
Triceps Work
Cable Extensions - 3 sets/12 reps/45kg.
OH Plate Extensions - 3 sets/12 reps/45lbs (stretching).
Biceps Work
Alt Dumbbell Curls - 3 sets/16 reps/50lbs.
Really good work out. The Power Phase felt comfortable and controlled. All Power Phase presses were done with out wrist wraps. The Pump Phase reps started feeling heavy when I forgot to focus on an explosive press off my chest. After that they flew up with control. Easily the strongest Bench Press work out to date.
Snowdaddy
Monday, October 22, 2012
Deadlifts
Starting out the week like a BEAST!!! Deadlifts tonight were awesome. Feeling strong and ready for the Eastern Canadian's 17 Nov.
Warm Up
Paused Squats - 2 sets/8 reps/135lbs.
Stretching.
Deadlifts - 365lbs/4 reps.
Power Phase
Deadlifts (no belt) - 3 sets/1 rep/565lbs.
*ample rest between sets to recover but not more than 7 minutes*
Pump Phase
Deadlifts (no belt) - 6 sets/3, 2, 2, 3, 3, 2 reps/420lbs to 470lbs (565lbs + grey bands)
*2 to 3 minutes rest between sets*
A slight disappointment last week. Tonight sure made up for it. I was going to pull 555lbs again but with the competition being less than one month away, it's time to start going up. I'll go again at 565lbs next week then go up the week after. Feeling GREAT!!!
Snowdaddy
Warm Up
Paused Squats - 2 sets/8 reps/135lbs.
Stretching.
Deadlifts - 365lbs/4 reps.
Power Phase
Deadlifts (no belt) - 3 sets/1 rep/565lbs.
*ample rest between sets to recover but not more than 7 minutes*
Pump Phase
Deadlifts (no belt) - 6 sets/3, 2, 2, 3, 3, 2 reps/420lbs to 470lbs (565lbs + grey bands)
*2 to 3 minutes rest between sets*
A slight disappointment last week. Tonight sure made up for it. I was going to pull 555lbs again but with the competition being less than one month away, it's time to start going up. I'll go again at 565lbs next week then go up the week after. Feeling GREAT!!!
Snowdaddy
Thursday, October 18, 2012
Squats
Squats didn't go as well as planned today... So.... I beat the crap out of myself.
Warm Ups
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep.
Stretching.
Power Phase
Squats (knee sleeves and belt) - 465lbs/miss, now the fun begins, 3 sets/1 rep/405lbs, 3 sets/1 rep/425lbs, 2 sets/1 rep/440lbs.
*3 minutes rest between each set*
Pump Phase
Squats (no knee sleeves, nor belt) - 6 sets/3 reps/315lbs.
*2 minutes rest between sets*
Cardio/Core Work
Walk 2 Laps (250m), 20 stability ball sit ups/ 5 sets.
Much shorter rest during the Power Phase made the lighter weights very intense. I was working out at the base gym today and I forgot my tunes. Maybe a few things were the cause of my weakness today. My purpose for lifting in the base gym today was to help with adapting to different enviroments. I doesn't help in competition if you only ever lift in one gym. As soon as you get onto the platform everything is different. Being accustom to the change really helps. Obviously it helped today. I'll take a good break this week end and be hard at it next week.
Snowdaddy
Warm Ups
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep.
Stretching.
Power Phase
Squats (knee sleeves and belt) - 465lbs/miss, now the fun begins, 3 sets/1 rep/405lbs, 3 sets/1 rep/425lbs, 2 sets/1 rep/440lbs.
*3 minutes rest between each set*
Pump Phase
Squats (no knee sleeves, nor belt) - 6 sets/3 reps/315lbs.
*2 minutes rest between sets*
Cardio/Core Work
Walk 2 Laps (250m), 20 stability ball sit ups/ 5 sets.
Much shorter rest during the Power Phase made the lighter weights very intense. I was working out at the base gym today and I forgot my tunes. Maybe a few things were the cause of my weakness today. My purpose for lifting in the base gym today was to help with adapting to different enviroments. I doesn't help in competition if you only ever lift in one gym. As soon as you get onto the platform everything is different. Being accustom to the change really helps. Obviously it helped today. I'll take a good break this week end and be hard at it next week.
Snowdaddy
Tuesday, October 16, 2012
Bench Press
Much better performance this week than the chaos of last week. Feeling stronger and stronger every week.
Warm Up
Bench Press - 135lbs/12 reps, 135lbs/6 reps (narrow grip), 225lbs/8 reps, 315lbs/3 reps.
Stretching upper and lower body.
Power Phase
Bench Press - 6 sets/1 rep/355lbs. (wrist wraps used on last two sets)
*4 minutes rest after each set*
Pump Phase
Bench Press with Titan RAM - 355lbs/5 reps, 2 sets/4 reps/365lbs, 3 sets/3 reps/365lbs. (all with wrist wraps)
*3 minutes rest after each set*
Triceps Work
Cable Extensions - 3 sets/14 reps/40kg.
Even though I just started to incorporate triceps work again it's already paying off. Today I didn't have any problems with my elbows flaring. Every set my elbows were tucked in and I was able to drive hard off my chest. I'm feeling a bit run down this week. So I should, training has been heavier than ever. Also, being on a diet and losing weight doesn't help. The plus side is I am getting stronger and leaner.
Snowdaddy
Warm Up
Bench Press - 135lbs/12 reps, 135lbs/6 reps (narrow grip), 225lbs/8 reps, 315lbs/3 reps.
Stretching upper and lower body.
Power Phase
Bench Press - 6 sets/1 rep/355lbs. (wrist wraps used on last two sets)
*4 minutes rest after each set*
Pump Phase
Bench Press with Titan RAM - 355lbs/5 reps, 2 sets/4 reps/365lbs, 3 sets/3 reps/365lbs. (all with wrist wraps)
*3 minutes rest after each set*
Triceps Work
Cable Extensions - 3 sets/14 reps/40kg.
Even though I just started to incorporate triceps work again it's already paying off. Today I didn't have any problems with my elbows flaring. Every set my elbows were tucked in and I was able to drive hard off my chest. I'm feeling a bit run down this week. So I should, training has been heavier than ever. Also, being on a diet and losing weight doesn't help. The plus side is I am getting stronger and leaner.
Snowdaddy
Monday, October 15, 2012
Deadlifts
Tearing up the Powerhouse this morning with the VP. Thought I was pulling 555lbs but those darn kg plates found a way to get onto the bar.
Warm Up
Paused Squats - 2 sets/8 reps/135lbs.
Stretching.
Deadlifts - 315lbs/4 reps, 405lbs/3 reps.
Power Phase
Raw Deadlifts - 5 sets/1 rep/545lbs (darn kg plates)
*5 minutes rest between sets*
Pump Phase
Lat Pull Downs - 160lbs/12 reps, 3 sets/8 reps/200lbs.
*3 minutes rest between sets*
Once again as sometimes happens I was short on time so the Pump Phase of the work out had to suffer. All the Deadlifts were clean and controlled. Only used a belt on the 4th set otherwise all completely raw.
Snowdaddy
Warm Up
Paused Squats - 2 sets/8 reps/135lbs.
Stretching.
Deadlifts - 315lbs/4 reps, 405lbs/3 reps.
Power Phase
Raw Deadlifts - 5 sets/1 rep/545lbs (darn kg plates)
*5 minutes rest between sets*
Pump Phase
Lat Pull Downs - 160lbs/12 reps, 3 sets/8 reps/200lbs.
*3 minutes rest between sets*
Once again as sometimes happens I was short on time so the Pump Phase of the work out had to suffer. All the Deadlifts were clean and controlled. Only used a belt on the 4th set otherwise all completely raw.
Snowdaddy
Friday, October 12, 2012
Shoulders
Fourth work out this week. I feel GREAT!!! Not my strongest shoulder work out but at least I got a chance to hit them.
Warm Up
Dumbbell Side Laterals - 2 sets/12 reps/20lbs.
Seated Shoulder Press - Bar/12 reps, 2 sets/12 reps/135lbs.
Power Phase
Seated Shoulder Press - 225lbs/1, 1, 3 reps, 235lbs/1, 2, 2 reps.
*3 minutes rest between sets*
Pump Phase
Seated Shoulder Press - 6 sets/6 reps/155lbs.
*3 minutes rest between sets*
Other Good Stuff
OH Dumbbell Triceps Ext - 3 sets/10 reps per side/35lbs.
Press Downs - 3 sets/12 reps/45kg.
Like a said, "I feel Great!!!" Tomorrow I'm taking a break. Sunday DEADLIFTS!!!
Snowdaddy
Warm Up
Dumbbell Side Laterals - 2 sets/12 reps/20lbs.
Seated Shoulder Press - Bar/12 reps, 2 sets/12 reps/135lbs.
Power Phase
Seated Shoulder Press - 225lbs/1, 1, 3 reps, 235lbs/1, 2, 2 reps.
*3 minutes rest between sets*
Pump Phase
Seated Shoulder Press - 6 sets/6 reps/155lbs.
*3 minutes rest between sets*
Other Good Stuff
OH Dumbbell Triceps Ext - 3 sets/10 reps per side/35lbs.
Press Downs - 3 sets/12 reps/45kg.
Like a said, "I feel Great!!!" Tomorrow I'm taking a break. Sunday DEADLIFTS!!!
Snowdaddy
Thursday, October 11, 2012
Squats
Heaviest classic squat work out to date. I can feel my hip and glute muscles right down to the bone. A really good work out making me even more comfortable with the bigger weights.
Warm Up
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep.
Light Stretching.
Power Phase
Classic Squats (knee sleeves and belt) - 5 sets/1 rep/465lbs.
*5 minutes rest between sets*
Pump Phase
Raw Squats (no knee sleeves, no belt) - 6 sets/3 reps/335lbs.
*2 to 3 minutes rest between sets*
The most structured work out as far as rest I've had with these weights. In the past I've taken what ever rest was required to recover between sets. There was a really bad sticking point during the Power Phase Squats but I suppose that is to be expected. I'm pleased with my performance this week. Next week I'll be lighter body weight and the strength will still be solid.
Snowdaddy
Warm Up
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep.
Light Stretching.
Power Phase
Classic Squats (knee sleeves and belt) - 5 sets/1 rep/465lbs.
*5 minutes rest between sets*
Pump Phase
Raw Squats (no knee sleeves, no belt) - 6 sets/3 reps/335lbs.
*2 to 3 minutes rest between sets*
The most structured work out as far as rest I've had with these weights. In the past I've taken what ever rest was required to recover between sets. There was a really bad sticking point during the Power Phase Squats but I suppose that is to be expected. I'm pleased with my performance this week. Next week I'll be lighter body weight and the strength will still be solid.
Snowdaddy
Monday, October 08, 2012
Bench Press
I may be pushing a bit too hard. Training was going well today until I decided to go up in weight. Then, everything started to fall apart. I managed to hold on and live through a really good work out. Very demanding. I also found my triceps are my weak point in the Bench Press..
Warm Up
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.
Stretching.
Power Phase
Bench Press - All singles... 355, 355, 355, 360, 360 miss, 360 miss, 355, 355, 355lbs miss.
Pure chaos as you can see. I noticed my elbows flaring terribly through out all the lifts.
Pump Phase
Bench Press with Titan RAM - 6 sets/4 reps/355lbs.
*no idea about rest, just wanted to get through this*
Triceps Work
Cable Extensions - 4 sets/12 reps/40kg.
OH Plate Ext for stretch - 2 sets/12 reps/45lbs.
My schedule this week was chaotic and being on a diet I'm sure doesn't help either. This week I'll get my head in order to lift heavy.
Snowdaddy
Warm Up
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.
Stretching.
Power Phase
Bench Press - All singles... 355, 355, 355, 360, 360 miss, 360 miss, 355, 355, 355lbs miss.
Pure chaos as you can see. I noticed my elbows flaring terribly through out all the lifts.
Pump Phase
Bench Press with Titan RAM - 6 sets/4 reps/355lbs.
*no idea about rest, just wanted to get through this*
Triceps Work
Cable Extensions - 4 sets/12 reps/40kg.
OH Plate Ext for stretch - 2 sets/12 reps/45lbs.
My schedule this week was chaotic and being on a diet I'm sure doesn't help either. This week I'll get my head in order to lift heavy.
Snowdaddy
Saturday, October 06, 2012
Deadlifts (from HELL!!!)
Today's Deadlifts almost ripped me in half. I'm on a diet and I wasn't too smart about my pre workout nutrition. Having a solid breakfast at 1100hrs then going to lift at 1430hrs wasn't the best desision. I did manage a great work out eventhough my energy levels were laking towards the end.
Warm Up
Squats - 2 sets/8 reps/135lbs.
Stretching.
Deadlifts - 365lbs/6 reps.
Power Phase
Deadlifts - 3 sets/1 rep/555lbs, 2 sets/1 rep/555lbs missed both, 555lbs/1 rep NAILED IT!!!
*5 minutes rest after each set*
*Long rest before last set*
Pump Phase
Deadlifts with Medium Bands - 6 sets/4, 3, 4, 3, 4, 4 reps/410lbs to 460lbs.
*3 to 4 minutes rest between sets*
I weighed out the band resistnce accurately today after the pump sets so the numbers are good. This was a tough work out today. Once again I didn't feel like destroying myself with deadlifts but I'm glad I did. Next week should be better.
I'm finally on a diet and I'm really watching what I'm eatting. The diet started on the 26th September when I weighed in at a bulky 339lbs. Today I weighed 328lbs. So far so good. Tomorrow is Thanks Giving and my cheat day. YUMMY!!!
Snowdaddy
Warm Up
Squats - 2 sets/8 reps/135lbs.
Stretching.
Deadlifts - 365lbs/6 reps.
Power Phase
Deadlifts - 3 sets/1 rep/555lbs, 2 sets/1 rep/555lbs missed both, 555lbs/1 rep NAILED IT!!!
*5 minutes rest after each set*
*Long rest before last set*
Pump Phase
Deadlifts with Medium Bands - 6 sets/4, 3, 4, 3, 4, 4 reps/410lbs to 460lbs.
*3 to 4 minutes rest between sets*
I weighed out the band resistnce accurately today after the pump sets so the numbers are good. This was a tough work out today. Once again I didn't feel like destroying myself with deadlifts but I'm glad I did. Next week should be better.
I'm finally on a diet and I'm really watching what I'm eatting. The diet started on the 26th September when I weighed in at a bulky 339lbs. Today I weighed 328lbs. So far so good. Tomorrow is Thanks Giving and my cheat day. YUMMY!!!
Snowdaddy
Greg Doucette BUSTED!!!
http://atlantic.ctvnews.ca/halifax-man-charged-in-major-steroid-bust-1.984818#ixzz28WB2GI2Q
I had a chance to meet Greg for the first time at the 2009 Eastern Canadian Powerlifting Championships in Charlottetown PEI. He was very polite and friendly. Shortly after this competition he failed an incompetition drug test. He blamed Gaspari Nutrition supplements for his elevated levels. Turns out he was a drug dealer and steroid user. Now, I have no problem with people who use steroids but he was a National record holder in an organization which drug tests. There are other Powerlifting organizations that don't test. I am glad to see the system is working.
Snowdaddy
Monday, October 01, 2012
Bench Press
Went to the Powerhouse this morning for some fun and games. A buddy of mine from work wanted to learn a few things so he came along for the bar bending.
Warm Up
Light Stretching.
Foam Rolling.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps.
Power Phase
Bench Press - 7 sets/1 rep/355lbs.
*5 minutes rest between sets*
Pump Phase
Bench Press with Titan RAM - 3 sets/4 reps/365lbs, 2 sets/3 reps/365lbs, 1 set/2 reps/385lbs.
*3 to 4 minutes rest between sets*
Back Work
Dumbbell Rows - 3 sets/8 reps/75lbs, 105lbs, 105lbs.
WG Lat Pull Downs - 3 sets/8 reps/160lbs, 180lbs, 180lbs.
I'm finally on a diet. On the 26th Sept I weighed in at 339lbs. Today at noon I weighed in at 332lbs. I guess everything is going well. The Bench Presses went very well today. As strong as I've ever been.
Snowdaddy
Warm Up
Light Stretching.
Foam Rolling.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps.
Power Phase
Bench Press - 7 sets/1 rep/355lbs.
*5 minutes rest between sets*
Pump Phase
Bench Press with Titan RAM - 3 sets/4 reps/365lbs, 2 sets/3 reps/365lbs, 1 set/2 reps/385lbs.
*3 to 4 minutes rest between sets*
Back Work
Dumbbell Rows - 3 sets/8 reps/75lbs, 105lbs, 105lbs.
WG Lat Pull Downs - 3 sets/8 reps/160lbs, 180lbs, 180lbs.
I'm finally on a diet. On the 26th Sept I weighed in at 339lbs. Today at noon I weighed in at 332lbs. I guess everything is going well. The Bench Presses went very well today. As strong as I've ever been.
Snowdaddy
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