Deadlifts

Training the kids today but I still managed to get in a meager work out.

Warm Up
Stationary Bike - 8 minutes.
Squats - 2 sets/8 reps/135lbs, 2 sets/6 reps/225lbs.

Working Sets
Deadlifts - 2 sets/4 reps/405lbs (Too Easy).

Stationary Bike - 5 minutes.

Not too taxing but I still managed to burn some calories. More cardio tomorrow.

Snowdaddy

Going For A Walk

Walk to my wife's work today for some lower impact cardio. According to the GPS on my phone I walked 1 mile in 26 minutes. I'm sure I burned a few more calories than normal because, Damn, it's cold outside. Feeling great! I'll start jogging once the body weight comes down a bit more.

Snowdaddy

Bench Press

Legs, mostly hamstrings, are feeling tight today. Of course they should considering squats on Sunday and my first real attempt at cardio training in quite some time on Monday. A short ride on the stationary bike and some good stretches and I was ready for some Bench Press.

Warm Ups
Stationary Bike - 6 minutes.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press - 3 sets/1 rep/315lbs, 1 set/1 rep/335lbs.
*4 minutes rest after each set*

Pump Phase
Bench Press (with grey bands) - 6 sets/4 reps/335lbs with med bands (260 - 300lbs)
*2 minutes rest after each set*

Feeling great!!! Most of the Pump Phase sets were done with a narrow grip. Pinkie fingers on the rings. Working the triceps. Now it's time to get ready for work.

Snowdaddy

Cardio

After squats last night I figured cardio today would be painful. Turns out I was ready for action. The weight loss has really helped me with cardio training. I felt good throughout.

Stationary Bike - 10 minutes.
Light Stretching.
Arc Trainer - 20 minutes.
Light Stretching.
Walk / Jog - 1/2 km. ( just for effect)
More Stretching.
Stationary Bike - 10 minutes.
Lat Pull Downs - 150lbs/12 reps, 190lbs/8 reps, 210lbs/8 reps.
Paused Squats - bar/6 reps, 135lbs/6 reps, 135lbs/6 reps.

A really good work out! Tomorrow is Bench Press.

Snowdaddy

Squats

Why try to reinvent the wheel. The Doug Hepburn B routine has been working great for well over a year now. I will continue to work Squats, Bench Press, and Deadlifts but add cardio on all of my off days. Obviously no high impact like jogging the day before squats. Today's squats felt great. Lots of leg drive and plenty of depth.

Warm Up
Stationary Bike - 5 minutes.
Light Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps.

Power Phase
Squats (with belt) - 4 sets/1 rep/405lbs.
*4 minutes rest after each set*

Pump Phase
Squats (with belt) - 6 sets/4 reps/405lbs + Heavy Bands (250 to 360lbs).
*2 minutes rest after each sets*

I really like the bands on the Pump Phase. 250lbs at the bottom is a bit light but 360lbs is heavier at the top. A note on my diet... I feel great and I'm loosing weight all the time. At the Eastern Canadians I weighed in at 142.5kg which is a total of 25lbs lost since 29 September. I will weigh myself tomorrow morning to see if I'm any lighter.

Snowdaddy

Post 1001 WOW!!!

Are you kidding me? 1001 Posts. I really like using a blog to share my thoughts and training accomplishments. I've really come a long way since I started.

Now that my meets are done it's time to start training for my PT test. Today was an excellent start.

Walk to the grocery store and back - 42 minutes.

a few hours later...

Alternate the following 3 times.
Stationary Bike - 5 minutes.
Behind Neck Jerk - 6 reps/135lbs.

I really thought I could try some Olympic Lifting movements like the clean, jerk, and snatch. NO WAY! I am too robust to wrap myself around the bar like that. The only movement that seemed to work ok was behind the neck jerk. Something different. I think I'll stick to what I'm good at but of course add cardio. :-)

Snowdaddy

Gagetown Videos

Here are the videos of all he lifts from the Heavy Weight platform at the 2012 Military Atlantic Regionals.

Squats

Bench Press

Deadlifts

Snowdaddy

2012 Gagetown Atlantic Regionals

The 2012 Gagetown Atlantic Regionals is a Military only meet. I travelled 6 hours to G-Town with 9 other Military members to compete for the second time in three days. Yes I know I'm crazy but to be true I feel great. Even three days later.

Squats - 495, 505 miss, 505lbs.
Bench Press - 335, 345, 355lbs miss.
Deadlift - 550, 560, 565lbs miss.
Total - 1410lbs.

My strength is definately way up and my style of training has prepared my body for such a vigorous few days. Now that my year of lifting has come to completion it's time to start cardio to get ready for my PT test in January. Tomorrow I'll be getting up early for some empty stomach cardio. FUN!!!

Snowdaddy

2012 Eastern Canadian Powerlifting Championships

I am over joyed with my performance today. I thought my third attempts may have been a bit of a strentch but I was wrong. They were totally on the money. Here's my results.

Squat - 200kg, 210kg, 215kg.
Bench Press - 155kg, 160kg miss, 160kg.
Deadlift - 255kg, 260kg, 267.5kg.
Total - 642.5kg.

My previous personal best was 602.5kg at last year's Eastern Canadian's in Charlottetown PEI. Today I accomplished a 40kg PB. Outstanding!!! Now I need to rest before another meet on Tuesday.

Snowdaddy

Introspective

introspective - given to examining own sensory and perceptual experiences

Stepping away from training this week has given me the opportunity to think about my strength training and where it will lead me. It's been a year since my last competition and I've made some decent gains. I've finally lost some body weight and I'm the strongest I've ever been. Turning 40 this year has also offered me an opportunity to reflect. Earlier this week I was watching a video of a friend of mine performing raw squats. This friend is a National record holder and is one of the strongest lifters in Canada.

My realization is that I have not reached my true strength potential.

That said, how do I achieve my goals? I believe that I am limited by what I think I can do. If I believe a 600lbs Deadlift is a lot of weight then it is. If I believe a 500lbs+ Squat is unachievable then it will be. Even though I managed some good gains this year on my Bench Press it still is not enough. Genetically I am made for Powerlifting. So, why am I making meager gains.

It's time to start getting serious and push my limits. I am due for a PT test this January and strength training will have to wait until the test is complete. This doesn't mean that I can't work on loosing some weight. Ideally I would like to weigh about 275lbs. Currently I've lost 20lbs and weigh in at 319lbs. This is a goal. Strength goals are as follows; Squat 500lbs, Bench Press 400lbs, Deadlift 600lbs. These are numbers I want to achieve before next year's Eastern Canadian Powerlifting Championships.

So there it is. Goals are set now it's time to focus and make it happen.

Snowdaddy

Keeping Loose

I don't feel like I'll be able to take it easy all week before the competition on Saturday. So tonight I had about an hour to do some light work and some much needed core work.

Alternate the following
Stability Ball Sit Ups - 4 sets/25 reps.
Squats - 2 sets/8 reps/135lbs, 2 sets/6 reps/225lbs.

Alternate the following
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs.
Cable Extensions - 4 sets/12 reps/30kg.

Right now I feel very good and I'm enjoying a good pump. Saturday is go time! I've been training hard for a year. My last competition was the Eastern Canadians in Charlottown PEI and I achieved a total of 602.5kg. This year in Digby I'm opening with; Squat - 200kg, Bench Press - 155kg, Deadlift - 250kg, Total 605kg. I'm ready.

Snowdaddy

Deadlifts

Last day of pulls before the Eastern Canadian's next Saturday. Deadlifts are feeling really good as is everything else. Had a buddy from work join me in bending some bars at the Powerhouse. Fun was had by all.

Warm Up
Light Stretching.
Paused Squats - 3 sets/6 reps/135lbs.
Deadlifts - 225lbs/6 reps, 315lbs/6 reps, 405lbs/3 reps.

Working Sets
Deadlifts - 495lbs/1 rep, 515lbs/1 rep, 515lbs/1 rep, 545lbs/1 rep (with belt).

Rack Pulls - 405lbs/2 reps, 585lbs/1 rep, 675lbs/1 rep.

The 545lbs deadlift felt effortless. No sticking points. Just a smooth pull from the ground to lock out. 250kg opener for the Eastern's will be in order. Now it's time to heal up and stick to the diet. No more training. I'm hoping to drop a bit more before weigh-ins hopefully right around 140kg/308lbs.

Snowdaddy

Bench Press

Bench Press felt controlled and strong tonight. My left wrist / elbow is bothering me just a little but doesn't seem to effect my pressing power.

Warm Up
Bench Press - 135lbs/12 reps, 225lbs/ reps.

Working Sets
Bench Press - 4 sets/1 rep/315lbs, 4 sets/1 rep/335lbs.
*3 minutes rest between set*

Triceps Work
Cable Extensions - 3 sets/12, 16, 20 reps/45kg.
OH Plate Extensions (stretching) - 3 sets/12 reps/45lbs.

All reps were competition legal. Good pause at start, on the chest, and at lock out. 155kg seems like it will be a good opener. Later in the week, deadlifts.

Snowdaddy

Squats

Tonight is my last night of squats before the Eastern Canadian's on the 17th November. All the heavy stuff is done so tonight was strictly for dynamic work. Some what of a taper.

Warm Up
Stretching.
Squats - 135lbs/8 reps, 135lbs/ reps, 225lbs/6 reps, 315lbs/3 reps.

Working Sets
Squats (belt only) - 6 sets/1 rep/405lbs.
*4 minutes rest between sets*

CNS Work
Heavy Walk Outs - 585lbs, 635lbs, 675lbs.
*weight held for minimum 10 seconds after walk out*

My diet is going well. Strength is still up and body weight is down (320lbs). Nice surprise tonight... I moved one hole tighter on my belt. All dynamic squats 405lbs were easy and controlled with really good speed. Warm ups at the meet will go something like 60, 100, 140, 180kg. Opener will be 200kg (440lbs). Squats are ready.

Snowdaddy

Deadlifts

Deadlifts yesterday were awesome! A cold I've had for a few weeks now is still kicking the crap out of my work outs. I had one goal this work out and I accomplished it.

Warm Up
Paused Squats - 2 sets/8 reps/135lbs.
Stretching.
Deadlifts - 315lbs/6 reps, 405lbs/3 reps, 495lbs/2 reps.

Power Phase
Classic Deadlift (no belt) - 1 set/1 rep/579lbs (6 plates per side some were kg plates).

Pump Phase
Classic Deadlift (no belt) - 1 set/3 reps/455lbs.

At this point I had enough but, mission accomplished. My diet is going really well and I've lost 20lbs. So, not only did I equal my best raw deadlift ever I also did it at a lighter body weight. The Eastern Canadians is in two more weeks. Next week will be at 70% dynamic lifting then a week off and I'll be ready.

Snowdaddy