Bench Press and Walking

Walking to the Powerhouse this morning for some Bench Press. Then, walk home.

Walk to Powerhouse - ~30 minutes, ~3 km, ~500 kcal.

Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press - 5 sets/1 rep/359lbs.
*aprox 5 minutes rest after each set*

Pump Phase
Bench Press (with light bands 30 to 60lbs) - 6 sets/5, 4, 4, 4, 4, 3 reps/300lbs to 330lbs.
*aprox 3 to 4 minutes rest after each set*

Extra Fun
super set the follow
Dumbbell Rows - 3 sets/10 reps per side/105lbs.
Lat Pull Downs - 3 sets/10 reps/180lbs.
Triceps Cable Extensions - 3 sets/12 reps/6 plates on stack (it burns!!!)

Walk Home - ~30 minutes, ~3 km, ~500 kcal.

Another great work out. The strength is still with me. The Power Phase was heavy but manageable. The Pump Phase also felt heavy. The Extra Fun really pumped up the rest of my upper body. The walk home was slow and steady. Loving the Power!!!

Snowdaddy

Squats (with chains)

Great training tonight. Decided to do my Pump Phase with chains. Let the fun begin!!!

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

Power Phase
Squats (with belt only) - 4 sets/1 rep/415lbs.
*5 minutes rest after each set*

Pump Phase
Squats + Chains (with belt only) - 3 sets/4 reps/275lbs + 120lbs chain, 3 sets/4 reps/285lbs + 120lbs chain.
*3 minutes rest after each set*

Power Phase Squats felt a little heavy but I was still able to focus on speed and control. This is a good weight for a while. The Pump Phase Squats were excellent. A little light at the bottom but much heavier at the top. 285lbs to 405lbs. Tomorrow training will include a walk to the Powerhouse and some Bench Press.

Snowdaddy

Shearwater Formation Bench Press Meet

Gotta love getting paid to be a Powerlifter. Today we drove to Shearwater Nova Scotia, near Halifax, for the first Formation Military Only Bench Press Competition. At 0900hrs I weighed in at 301lbs, went to the washroom, then weighed in again at 300lbs. Now I'm ready for battle.

Warm Ups
Foam Rolling.
Bench Press - 70kg/12 reps, 120kg/6 reps, 145kg/1 rep.

Competition
1st Attempt - 150kg, easy opener.
2nd Attempt - 160kg, a bit heavier but still very manageable.
3rd Attempt - 165kg, a new competition PB!!!
4th Attempt (not counted, just for fun) - 167.5kg, went all out on this lift. I let the bar sink into my chest as deep as I could then "THRUST" it out. Good speed out of the bottom translated to an easy lock out. I may have left 2.5 to 5kg on the platform today. 7.5kg competition Personal Best.

75kg Bench Press for reps - 37 reps. First time ever attempting this. I'm very surprised and pleased with this number of reps. Considering I hardly ever press above 12 reps.

This lines me up perfectly for future competitions. I really like the idea of 7.5kg added to my total.

Snowdaddy

Bench Press

Same as Squats yesterday my Bench Press tonight in the garage didn't disappoint. Feeling strong.

Warm Up
Bench Press - 135lbs/16 reps.
Stretching.
Bench Press - 135lbs/16 reps, 225lbs/10 reps, 315lbs/2 reps.

Power Phase
Bench Press - 4 sets/1 rep/355lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press (with medium bands) - 1 set/5 reps/355lbs - bands (TOO LIGHT!!!)
Bench Press (with light bands) - 6 sets/4, 4, 5, 5, 5, 4 reps/365lbs (300lbs to 320lbs)
*3 minutes rest after each set*

Extra Stuff
alternate the following
Dumbbell Rows - 3 sets/8, 10, 12 reps/105lbs.
Cable Press Downs - 3 sets/12 reps/30kg.

This Friday I'm travelling to Halifax for a Military only Bench Press competition. My best competition classic Bench Press is 160kg. Friday I would like 165kg.

Snowdaddy

Squats

Slow day at work today and I had enough insight to bring my lifting gear. Squats today felt great. I'm not sure if it was because my training has lead me to this point or if I am extremely motivated after spotting and plate loading at the CPF meet in Amherst this last week end. Either way I am pleased with today's squats.

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

Power Phase
Squat (with belt only) - 3 sets/1 rep/405lbs, 1 set/1 rep/425lbs, 3 sets/1 rep/405lbs.
*aprox 5 minutes rest after each set*

Pump Phase
Squat (with belt and light bands) - 4 sets/3 reps/405lbs - light bands (305-365lbs), 2 sets/4 reps/405lbs - light bands (305-365lbs).
*aprox 3 minutes rest after each set*

Good speed during the Power Phase singles and great depth on all reps in both phases. A really positive work out which will lead me to a 500lbs Classic Squat by the Eastern Canadians on November.

Snowdaddy

Deadlifts

Not a stellar Deadlift workout. I was working out at the base gym that doesn't allow chalk. Getting good purchase on a greasy commerial gym bar was almost impossible. That said, I managed for the heavy stuff multiple reps were almost impossible.

Warm Up
Squats - 135lbs/8 reps.
Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps.
Deadlifts - 405lbs/2 reps, 495lbs/1 rep.

Power Phase
Deadlifts (with belt) - 5 sets/1 rep/525lbs.
*approx 4 minutes rest after each set*

Pump Phase
Bent Over Dumbbell Rows - 4 sets/8 reps/85, 105, 125, 125lbs.
Lat Press Downs - 2 sets/12 reps/12 plates of sectionalized stack (?).

My back feels great. Tomorrow I will be driving to Amherst Nova Scotia where I will be employed as the center spotter at the

CPF Atlantic Canadian Power Challenge Pro/Am & WPC/AWPC World Team Qualifier

April 20th - 2013

Gonna be very cool.

Snowdaddy

Bench Press

Yesterday's Bench Press was my strongest in quite some time. As time goes on I'm feeling much more stable and comfortable on the bench. I read an article the other day. It talked about how the Bench Press is a "mature" lift. It takes time to build a Good Bench Press. I believe it.

Warm Up
Light Stretching.
Bench Press - 135lbs/16 reps, 225lbs/10 reps.

Power Phase
Bench Press (no wraps) - 7 sets/1 rep/350lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press (with light bands) - 6 sets/6 reps/350lbs (270lbs to 300lbs).
*3 minutes rest after each set*

I was working out at work yesterday and at this point of my work out I had to call it quits or I was going to be late. A really good work out and well on my way towards my goal of Bench Pressing 400lbs this year.
Next week Friday (26 April) I have a Bench Press competition in Shearwater Nova Scotia. My goal is to improve on my best classic competition bench of 160kg. 165kg sounds good.

Snowdaddy

Squats

Yesterday I was supposed to walk to the Powerhouse (~3km) and do Squats. When I got there I realized that my beloved Powerhouse is becoming a bit of a shit-pit. So, I decided to clean up instead. 3 hours later and the Powerhouse gym looks slightly better than before. I will call it a work in progress.

Today I did the Squats I was supposed to do on Monday. Not my best performance this morning. Warm ups felt tight and everything felt heavy. Despite my lack of strength I soldiered on and got in a good work out.

Warm Up
Light Stretching.
Squats - 135lbs/8 reps (very tight).
More Stretching.
Squats - 135lbs/8 reps (feeling better), 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats (belt only) - 6 sets/1 rep/405lbs.
*5 minutes rest after each set*

Pump Phase
Squats (-light bands) - 405lbs/7 reps, 6 sets/4, 4, 4, 4, 5, 5 reps/455lbs. (7 sets total).
*3 minutes rest after each set*

Extra Stuff
alternate the following
Lying Leg Curls - 3 sets/12, 12, 16 reps/60lbs.
Leg Extensions - 3 sets/16 reps/100lbs.

The Power Phase was heavy and I really grinded through the sets. The Pump Phase felt good. I think the actual weight with the doubled light bands was 275lbs on the bottom and 365lbs at the top. The Extra Stuff was fun. I haven't done leg curls or extension in years. Maybe I'll be really sore tomorrow. I hope.

Snowdaddy

Lazy Day Core Work

Lazy day today. Weather is crappy for mid April. Put on a fire in the garage and every hour or so wandered out to do some Ab Sling Knee Ups.

Ab Sling Knee Ups - 6 sets/15 reps.

Not much but working on a much needed area during a rest day. Good for me. After Bench Press last night I feel thick and muscular. This has been a good week of training and my body is telling me, "Thank you".

Snowdaddy

Bench Press

Had some time this evening to work out. Doing Deadlifts yesterday my only option was to hit the bench. Tonight did not disappoint. Much better than last Bench Press work out. The weights felt much more control.

Warm Up
Stretching.
Bench Press - 135lbs/16 reps, 225lbs/8 reps.
Bathroom Break.
Bench Press - 225lbs/8 reps, 315lbs/2 reps.

Power Phase
Bench Press (no wraps) - 5 sets/1 rep/350lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press (with light bands) - 6 sets/4, 5, 4, 6, 5, 6 reps/350lbs (270lbs to 300lbs)
*2 minutes rest after each set*

Much better. No wrist wraps for any of the sets except the last Pump Phase set. All Power Phase Bench Presses were competition legal with a good pause on the chest and at lock out. Tomorrow will be a rest with Squats on Sunday.

Snowdaddy

Deadlifts

Had fun today deadlifting with the 14 Wing Pwerhouse's newest member. Everything felt god and strong today so I wanted to test out my strength.

Warm Up
Stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/4 reps.
Deadlifts - 315lbs/4 reps, 405lbs/4 reps.

Power Phase
Deadlifts - 4 sets/1 rep/525lbs.
*enough rest between sets to recover*

Fun Stuff
Rack Pulls - 405lbs/4 reps, 495lbs/3 reps, 585lbs/2 reps, 675lbs/1 rep, 765lbs/1 rep.

Lovely stuff. Everything felt strong and I'm happy with my power.

Snowdaddy

Bench Press

Up early today to Bench Press at work. Right now I'm suffering from my lack of sleep. YAWN!!!

Warm Up
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press - 4 sets/1 reps/350lbs.
*4 minutes rest after each set*

Pump Phase
Bench Press (with light bands) - 6 sets/4, 5, 4, 6, 4, 7 reps/350lbs (270 to 300lbs)
*3 minutes rest after each set*

Bent Over Barbell Rows - 4 sets/10 reps/135lbs.
Ab Sling Knee Ups - 20, 15, 15 reps.

Really good work out. Not much to say about it. Really good.

Snowdaddy

Squats

Much better than last week. Squats tonight at the Powerhouse went really well.

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

Power Phase
Squats (with belt) - 6 sets/1 rep/405lbs.
*enough rest between sets to chit chat with buddies*

Pump Phase
Squats (with belt) - 3 sets/6 reps/405lbs (-doubled light bands), 3 sets/6 reps/455lbs (-double light bands).
*shorter rest ~ 4 minutes rest between sets*

I don't know how much help the doubled light bands were giving me. 405lbs with the doubled light bands felt too light so I went up to 455lbs. 36 total reps of Pump Phase did the job, I'm spent.

Snowdaddy

Bench Press in Gear

Yesterday was my first day back in a bench shirt since the 2011 Nationals. Training leading up to the I managed a 250kg 2 board press and a 230kg full range press. At Nationals I pressed 205kg.

Warm Up
Light Stretching.
Classic Bench Press - 135lbs/12 reps, 225lbs/8 reps,315lbs/3 reps.

Working Sets
Bench Press (in Titan Fury sz 52) - 315lbs 3 board / 3 reps, 365lbs 3 board / 3 reps, 405lbs 3 board / 3 reps, 455lbs 2 board / 1 rep (too easy), 455lbs full range / miss.

Pump Phase
Classic Bench Press - 3 sets/6 reps/225lbs.

Not a great performance but not too bad for the first time back. A few observations; shirt needs to be seated on shoulders better, I need more speed off my chest. Other than that everything seemed really good. My body position on the bench was good, I held the weights no problem, and I did a decent job of keeping my elbows tucked. I'm sure the Provincials in May will lead to a PB.

Snowdaddy

Deadlifts

After walking and Squats this week my back is feeling much better. With a better back, Deadlifts were in order.

Warm Up
Squats - 135lbs/8 reps, 135lbs/8 reps, 225lbs/6 reps.
Stretching.
Squats - 315lbs/3 reps.
Deadlifts - 315lbs/4 reps, 405lbs/4 reps.

Power Phase
Deadlifts - 495lbs/1 rep (easy), 525lbs/1 rep, 525lbs/1 rep (with belt).
*aprox 5 minutes rest after each set*

Pump Phase
Deadlifts - 4 sets/3 reps/405lbs.
*aprox 3 minutes rest after each set*

Core Work
Ab Sling Knee Ups - 4 sets/15 reps.

My back isn't bothered at all by the Deadlifting today. In fact it feels much better. I alternated the Knee Ups with each Pump Phase set. I ran out of time before work so I only did 4 sets. Tomorrow morning I meet up with a buddy at the Powerhouse for some Geared Bench Press work. Fun stuff!

Snowdaddy

Core Work (just a bit)

Worked late last night. My lovely wife let me sleep in. After breakfast and cleaning up I had about 15 minutes to spare. Ot to the cold garage for some core work, just a bit.

Ab Sling Knee Ups - 4 sets/15 reps.

Not much but at least it's something. Friday this week I will be trying out my bench press shirt again. I plan on competing at the Nova Scotia Provincials in the Bench Only. I currently have a Bench Press PB of 205kg. My classic bench is up so I'm currious to see how that translates to my geared numbers.

Snowdaddy

Walking and Squats

The weather other the last while has been not been great for walking. Today was a bit chilly but the sidewalks are clear and it isn't snowing or raining. Instead of training in the garage I decided to walk to the Powerhouse to squat there.

Walk - 3km, 30 minutes.

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

Power Phase
Squats - 405lbs MISS!!!

OMG!!! 405lbs just crushed me. I guess the back problems last week really effected me. Now drop some weight and Squat.

Squats (with belt) - 8 sets/3 reps/315lbs.

The last 3 sets were with a very wide stance. Trying out new things. Now time to walk home.

Walk - 3km, 30 minutes.

A really good work out but I'm not strong. Yikes! Bench Press tomorrow, maybe things will be back to normal next week. "sigh"

Snowdaddy