New Years Eve Squats

I always like working out on New Years Eve in the style I plan on working out in the new year. Tonight felt much better than last week. I'm pleased with the performance.

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

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

Pump Phase
Squats (with belt) - 6 sets/4, 4, 5, 4, 4, 5 reps/405lbs + Black Bands (250 to 360lbs bar weight)
*3 minutes rest after each set*

A bit more speed on the Power Phase made it much easier. Much Much better than last week.

Happy New Year!!!

Snowdaddy

2012 / 2013 New Years Goals

It's been a great year for me in all aspects of my life. Here are the goals I set for myself to accomplish in 2012.

• Compete at the Classic Nationals in order to qualify for the Classic Worlds.
• Act as host / meet director for the Nova Scotia Provincials for both CPU and Military only meets.  
• Continue to train youth.
• Improve my cardiovascular conditioning.
• Find my true potential. I've felt for sometime now that I have not even come close to my true potential. With my experience and my size I should be moving much more weight. Immediate goals are, 500lbs raw squat, 365lbs raw bench and a 600lbs raw deadlift. Total raw 665kg. 

2012 was extremely busy. I actually have done quite well with the goals I had set for myself. Here's how 2012 went.

• I helped out at the Nova Scotia Provincials, working at the head table entering in all the data. This gave me a better understanding of the logistical side of Powerlifting.
• Competed at the Eastern Canadians in Digby NS. I've been following the Doug Hepburn routine for a while now with amazing success at this meet. A year earlier I achieved  a total of 602.5kg at the Easterns in Charlottetown. This year I set PBs in all three lifts and total. Squat 215kg, Bench Press 160kg, Deadlift 267.5kg, Total 642.5kg. Not the 665kg I forcasted but to achieve a Class II total is a huge accomplishment.
• In Jan I went to the OptiMYz Health and Fitness Expo. I inquired about how to involve Powerlifting. Long story short on 19 Jan 2013 NSPL will be hosting it's first meet at the OptiMYz Health and Fitness Expo. This is going to be a huge step up for Powerlifting in Eastern Canada. Easily the largest audience we have ever had. It's gonna be awesome!!!
• I am still working will the Center 24/7, training the troubled youth in Powerlifting. I have made great new friends and feel fabulous every time The kids come down to the Powerhouse to test their metal.
• As the President of the 14 Wing Powerhouse I have competed an ecourse and am now able to make purchases for the club. Our first purchase was a much needed power rack. Members a very pleased with the new equipment.
• I competed at my 2nd Gagetown Powerlifting competition. This year was bigger and much better than last year. Who knows what the 2013 meet will be like. I am very pleased that Powerlifting is catching on in the CF.
• When I turned 40 this year I decided it was time for a change. I started a diet 29 Sept and have lost 30lbs to date with more weight to loose. My goal for the end of Jan is 300lbs. My goal for 2013 is to weigh 275lbs and maintain that while increasing strength.
• I started walking / jogging again to get ready for my PT test. This year I am walking much farther than in the past. I would like to maintain this. We'll see how things go.

Here are some of my goals for 2013.

• I want to push myself harder than ever before. I will continue to follow the Doug Hepburn routine with some slight modifications (read about training in my blog to see the mods). I have no doubt that I will... Squat 500lbs, Bench Press 400lbs, Deadlift 600lbs. Of course classic, no gear.
• I will continue to be the voice of Powerlifting. Right now I'm geared up for the OptiMYz meet in three weeks. I want Powerlifting to gain popularity and will work towards that.
• I will continue to train the kids from the Center 24/7 and act as president of the 14 Wing Powerhouse.
• I would like to get my body weight down to 275lbs but continue to get stronger.

2012 was such an epic year so my main goal for 2013 is just to maintain what I'm doing. If that happens it will be a huge success. Stay tuned.

Snowdaddy

 

Core and Cardio Work

A slow day of leave so what better way to spend it than go out to the gym for a work out.

Core Work
Stability Ball Sit Ups - 50, 30, 30, 40 reps.
Ab Sling Knee Ups - 20, 20, 20 reps.

Cardio Work
Treadmill - 30 minutes, 1.84 miles, 240kcal.

On the treadmill I jogged 2.5 minutes at 5.2 mph and 2 x 1 minute at 6.0 mph. All 30 minutes was done at 5% incline. I feel good right now and will weigh in tomorrow morning. Lets hope for under 310lbs.

Snowdaddy

Bench Press

I changed things up a bit today by benching with my buffalo bar. It's also thicker than my Olympic bar. Strong Bench Press today.

Warm Up
Stretching.
Bench Press - 100lbs/12 reps, 200lbs/12 reps, 270lbs/6 reps.

Power Phase
Bench Press - 3 sets/1 rep/340lbs, 3 sets/1 rep/360lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press with Titan RAM - 4 sets/4 reps/360lbs, 2 sets/3 reps/370lbs.
*3 minutes rest after each set*

It's snowing like crazy outside today but the fire in the stove makes my gym nice and cozy. Today while working out I watched Gentlemen Broncos. I really like this movie but I think I'm the only one who does. A really fun day of training. Exactly what I wanted my home gym to be.

Snowdaddy

Boxing Day Squats

I feel bad that I didn't do a Christmas Eve work out. Nor did I do a Christmas Day work out. Today I got out for a meager work out. My strength is lacking but my spirit is still strong. Today was a good start to get back on track.

Warm Up
Stretching.
Squats - 135lbs/10 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps.
Stretching.

Power Phase
Squats with Belt - 405lbs/1 rep (felt heavy), 405lbs/1 rep (better speed, a bit easier), 405lbs/miss.
*5 minutes rest between sets*

Pump Phase
Squats with Belt and Bands - 405lbs/3, 3, 3, 5, 5, 3 reps (250 to 360lbs bar weight)
*2 minutes rest between sets*
Not my best but I feel good about hitting the volume / pump phase. Tomorrow I need to go for a walk and hit some bench press.
Snowdaddy

Volume Training = Results

Here's a great article from Mike Tuscherer. I really like his common sense approach to training. You can tell he speaks from experience.

http://www.jtsstrength.com/articles/2012/12/20/you-are-not-overtrained/

Snowdaddy

Cardio

After Deadlifts yesterday my lower back is very stiff and sore. The weather today is far too nice not to get out for a walk. +8 deg C.

Walk to the Powerhouse - 3km, 35 minutes, 450kcal.

Lat Pull Downs - 4 sets/8 reps/150lbs.
Bench Press - 1 sets/12 reps/bar, 1 set/4 reps/265lbs, 4 sets/6 reps/265lbs.
Stationary Bike - 15 minutes.
Lots of stretching.

Walk home from the Powerhouse - 3km, 30 minutes, 490kcal.

Right now my lower back is tight but feels better. The walking (with a bit of jogging) is getting easier. The weather during Christmas / New Years break is supposed to be good so I will keep up the training. PT test in the new year.

Snowdaddy

Deadlifts

Work was a bit slow today so I split down for a work out. Deadlifts were again far from stellar but the strength was definately there.

Squats - 135lbs/6 reps, 135lbs/10 reps, 225lbs/6 reps.
Stretching.
Deadlifts - 405lbs/4 reps, 495lbs/3 reps, 605lbs miss, 605lbs/miss, 565lbs/miss.

Kettle Bell Raise - 24kg/20 reps.

Stationary Rowing - 10 minutes.

The 495lbs for 3 reps was with out a belt and the 605lbs was also with out a belt and the closest I have ever come to pulling that much weight but it got stuck on my knees. 605lbs will go up early this next year. The stationary rowing machine felt really good. 10 minutes didn't feel that hard. I really like rowing.

Snowdaddy

Bench Press

Squats last night were far from stellar. Bench Press early this morning made up for that.

Bench Press Training @ 0500hrs.

Warm Up
Bench Press - 135lbs/20 reps, 225lbs/12 reps, 315lbs/4 reps.

Power Phase
Bench Press - 335lbs/2 reps, 345lbs/1 rep, 3 sets/1 rep/350lbs.
*5 minutes rest after each set*

Pump Phase
Bench Press with Titan RAM - 350lbs/5 reps, 365lbs/4 reps, 365lbs/3 reps, 365lbs/4 reps.
*3 minutes rest after each set*

Extra Stuff
WG Lat Pull Down - 3 sets/8 reps/190lbs.
Dumbbell Rows - 2 sets/8 reps/90lbs.
Machine Seated Flys - 2 sets/12 reps/160lbs.

A good work out even though I was a bit short on time. The strength is still there, I just need to push myself a bit more.

Snowdaddy

Squats

Although I'm blistered and sore I felt like doing a few squats tonight. I had some good luck at work a while back wearing my work boots while squatting. I put on an old pair of work boots tonight. Bad idea considering my feet have blisters and the boots are way well worn. My feet were very uncomfortable. I did however gut it out for a few heavy sets before calling it quits.

Warm Ups
Squats - 135lbs/8 reps, 225lbs/4 reps, 315lbs/3 reps.

Working Sets
Squats with Belt - 3 sets/1 rep/415lbs.

I wore my "Elmo" t-shirt tonight. Very cool!

Snowdaddy

More Walking

I planned to walk home from work today. Crazy I know but I would rather spend over an hour walking home than sending the same time amount of time on the stationary bike or treadmill.

Walk home from work - 6.78km, 1:10.33, 1124kcal.

At about 5km my feet started to hurt. Lucky me, now I have blisters. I'm pleased with my performance.

Snowdaddy

Cardio and Bench Press

Wow!!! What a work out! My spirit almost left me for good. it took about an hour for me to recover from this one.

Cardio Training
Walking - 4.88km, 49 minutes, 817 kcal.

Warm Up
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/2 reps.

Power Phase
Bench Press - 3 sets/1 rep/335lbs, 2 sets/1 rep/345lbs.
*5 minutes rest between sets*

Pump Phase
Bench Press with Titan RAM - 6 sets/4 reps/345lbs.
*3 minutes rest between sets*

Extra Stuff
Dumbbell Rows (kneeling on bench) - 3 sets/8 reps each side/90lbs.
Seated Machine Flys - 3 sets/12 reps/205lbs.

Most difficult work out I've had in quite some time. I Love It!!! Tomorrow I'll be walking again.

Snowdaddy

Still Learning

Squatting with bands I have noticed that it really taxes my upper body (shoulders and arms) more than squatting for reps (pump phase) with a lighter weight. Today I tried to do Bench Press. No Go...

Warm Up
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/1 rep.
stretching

Power Phase
Bench Press - 5 sets/1 rep/335lbs, missed on my 6th set.

At this point my left shoulder, triceps, bicep and forearm are throbbing with a dull ache. From now on I will be taking a day of rest or cardio between squats and bench press to let my upper body recover. Still learning.

Snowdaddy

Squats

Motivation was hard to muster this morning. I wish I had a dollar for every time I said this but ended up having a stellar work out. Today was the same. STELLAR!!!

Warm Up
Squats - 135lbs/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps.
Stretching.

Power Phase
Squats (with belt) - 405lbs/2 reps, 405lbs/1 rep, 2 sets/1 rep/415lbs.
*4 minutes rest after each set*

Pump Phase
Squats (with belt) - 6 sets/5, 5, 5, 4, 6, 8 reps/415lbs (+black bands 260 to 370lbs).
*3 minutes rest after each set*

Outside the weather is cold and snowing. Inside the garage the wood stove is roaring and it's toasty warm. The training environment inside my gym is hardcore and I love it. Strength today was good and it shows with the numbers. 405lbs for a double is good.

Snowdaddy

More Training

On Friday I walked to the Powerhouse to train the kids again.

Walk - 3.33km, 30 minutes, 607kcal.

Did a few squats to demo correct technique.

Today after cleaning out the garage I did some core work.

*alternate the following*
Stability Ball Sit Ups - 4 sets/25 reps.
Ab Sling Knee Ups - 4 sets/16 reps.

Feels great to have a nice clean work out environment and tight abs. Tomorrow time for squats.

Snowdaddy

Deadlifts

Since the competition my deadlifts have taken the biggest hit. I feel weak and my technique really sucks. I did them today and I'm pleased I did eventhough the weight was drastically reduced since before the competitions.

Warm Up
Stationary Bike - 7 minutes.
Stretching.
Paused Squats - 2 sets/8 reps/135lbs.
Deadlifts - 365lbs/6 reps.

Power Phase
Deadlifts - 4 sets/1 rep/505lbs.
*3 minutes rest after each set*

Pump Phase
Deadlifts (with gray bands) - 6 sets/4 reps/505lbs (actual bar weight, 360 to 410lbs)
*3 minutes rest after each set*

Like I said technique sucked. I wasn't able to get my hips down to the bar and pulled too much with my back. On a positive note my body weight is still dropping and I feel much better for it. Tomorrow more cardio, and maybe some shoulders.

Snowdaddy

Cardio and Bench Press

Walked to the Powerhouse today for a work out. Gotta tell ya... I'm spent!

Cardio Training
Walk / Jog - 20 minutes ~ 1 mile.

Warm Ups
Bench Press - 60kg/12 reps, 100kg/8 reps, 140kg/1 rep.
Stretching throughout warm ups.

Power Phase
Bench Press - 4 sets/1 rep/150kg, 1 set/2 reps/150kg, 1 set/1 rep/150kg.
*4 to 5 minutes rest after each set*

Pump Phase
Bench Press (with Titan RAM) - 6 sets/4 reps/150kg.
*2 to 3 minutes rest after each set*

Back Work
WG Lat Pull Downs - 160lbs/12 reps, 2 sets/8 reps/200lbs.
Bent Dumbbell Rows - 3 sets/8, 9, 10 reps/90lbs.

Now that I'm home and resting I can almost feel my post work out protein drink spread throughout my body. The Jogging portion of the cardio felt good. Tomorrow I'll be curious to see what my body weight is.

Snowdaddy

Squats

Little rough this morning gaining motivation. Still, I managed to get my butt out to the gym. Again it was a great strong work out.

Warm Up
Stationary Bike - 5 minutes.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats (with belt) - 3 sets/1 rep/405lbs, 1 set/1 rep/415lbs.
*5 minutes rest after each set*

Pump Phase
Squats (with belt) - 2 sets/5 reps/415lbs + Black Bands, 4 sets/4 reps/415lbs+Black Bands. (260 to 370lbs)
*3 minutes rest after each set*

Now the weights are done, the weather is good, time for some cardio.

Snowdaddy

Core Work

Core work in my garage gym this morning. Felt Great!

Declined Sit Ups - 15 Reps

Stationary Bike - 10 minutes.
Ab Sling Knee Ups - 15 reps.
Declined Sit Ups - 17 reps.

Stationary Bike - 10 minutes.
Ab Sling Knee Ups - 17 reps.
Declined Sit Ups - 20 reps.

Stationar Bike - 8 minutes.
Ab Sling Knee Ups - 20 reps.

Core feels good. Much needed cardio. Tomorrow back into squats.

Snowdaddy