Bench Press

Bench Presskeeps feeling better and better. I have no doubts that I will be pressing new personal bests before the end of this year. Today was light and controlled resulting in a very nice pump.

Warm Up
Shoulder Rotation and Mobility.
Stretching.
Bench Press - 135lbs/12 reps, (NG) 135lbs/12 reps, 225lbs/8 reps.

Power Phase
Bench Press - 6 sets/1 rep/315lbs. (last set for 2 reps)

Pump Phase
Bench Press (with light bands) - 3 sets/6 reps/315lbs.

Extra Stuff
alternate the following
Dumbbell Hammer Curls - 3 sets/12 reps/40lbs.
Dumbbell OH Extensions - 3 sets/12 reps/40lbs.

I bought a new flat bench recently and I am very pleased with it. The width of the bench is enough that I can tuck my scapulla onto the bench and get a proper set up. A good work out.

Snowdaddy

Deload Squats

I feel really good after the Eastern Canadians so its right back into training. My left adductor still isn't better so I need to take the squats slow and easy until I can correct the problem.

Warm Up
Leg Swings and Lots of Stretching.

Deload Squats
135lbs/12 reps, 135llbs/6 reps, 225lbs/6 reps, 225lbs/3 reps, 315lbs/1 rep.

At this point my adductor is telling me to stop. Time to do some research to clear up this problem.

Snowdaddy

2013 Eastern Canadian Powerlifting Championships

A six hour drive up to Sydney for the Eastern Canadians with my family was really great. The scenery was beautiful. We got into the hotel then made it over to the venue to help set up. The next morning was show time.

Weigh Ins - 135.8kg.
Not as light as I hoped but still the lightest I've been in competition in quite sometime. Bring on the Squats.

Squats - 185/190kg/pass
I passed on my last squat because my mind was working overtime thinking about my left adductor muscle. After the 190kg squat, which was easy, I had some tightness in my adductor. I was concerned that if I injured myself I would be distracted. Time for Bench Press.

Bench Press - 150kg miss/155/162.5kg.
I missed my opening bench press because of "heaving". I was confused by this as were many others. Oh well, regroup and move on. Second and third were both easy and controlled. I may have left 2.5kg on the platform.

Deadlifts - 230/250/260kg.
Opening light was a good choice for my confidence. 230kg flew off the floor. I commented that the plates may be fake after pulling 250kg. It also was easy. 260kg was a little more difficult but still didn't offer much resistance. I also my have left about 5kg on the platform with this lift.

I'm really pleased with my performance this week end. 190kg Squat was pitiful but expected. 162.5kg Bench Press was a 2.5kg personal best. 260kg Deadlift is the second best competition pull I've ever done. 612.5kg Total is also the second best I've ever done. Now it's time to train for the Military only Atlantic Regionals at the end of November. After that it's Nationals. There I am ready for some big numbers.

Snowdaddy

Bench Press Opener

Bench Press today was exactly where I need it to be. Last Bench work out was laking. Today was on the money.

Warm Up
Shoulder / Arm Rotations.
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Bench Press - 365lbs/1 rep, 355lbs/1 rep.

Pump Phase
Bench Press (with light bands) - 3 sets/6 reps/355lbs.

Extra Stuff
Dumbbell Rows - 3 sets/10 reps/105lbs.
Dumbbell Hammer Curls - 3 sets/12 rep/35lbs.
OH Dumbbell Extensions - 3 sets/12 reps/35lbs.

I feel like my training is just dropping into place before this competition. Normally I am ready 2 to 3 weeks out from competition. This time I feel I will peak on the day of the competition. Neat!

Snowdaddy

Eastern Canadian Openers

With one week left before heading to Sydney Nova Scotia for the 2013 Eastern Canadian Powerlifting Championships its time to hit my opening lifts. Earlier this week I had some issues with my left adductor muscle. With some rest, foam rolling, and some meds I'm feeling better. Not 100% mind you. I still feel a bit of tighness and pain. If Powerlifting was an easy sport they would call it ping pong.

Warm Up
Leg Swings and Lots of Stretching

Squats
Bar/10 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/1 rep, 315lbs/1 rep, 365lbs/1 rep, 405lbs/1 rep (opener).

Deadlifts
365lbs/4 reps, 505lbs/1 rep (opener).

Both operners were easy and controlled. I know the adductor is a problem still but it's behaving its self. This next week should help some and I should be good for some bigger lifts come competition day. Monday I will hit the Bench Press for my opener then I'll take it easy.

Snowdaddy

Bench Press

Really pleased with today's work out. Although I didn't get the Power Phase the way I wanted it I felt much stronger on the bench than the last few work outs.

Warm Up
Stretching and Rolling.
Bench Press - 135lbs/12 reps, 185lbs/10 reps, 225lbs/6 reps.

Power Phase
Bench Press - 315lbs/1 rep, 345lbs/1 rep, 365lbs/miss, 365lbs/miss
The second single @ 345lbs was so easy I thought for sure 365lbs would go today.

Pump Phase
Bench Press (with light bands) - 6 sets/3, 3, 3, 3, 3, 4 reps/365lbs (275-325lbs)

Extra Stuff
Bent Over Dumbbell Rows - 3 sets/8, 8, 10 reps/105lbs.
Cable Press Downs - 3 sets/12 reps/25kg (feeling the stretch).
OH Plate Extensions - 4 sets/12 reps/45lbs.
Plate Curls - 4 sets/12 reps/45lbs.
Dumbbell Hammer Curls - 2 sets/12 reps/30lbs.
OH Dumbbell Extensions - 1 set/12 reps/30lbs.

The adductor strain from yesterday is slowly going away. Several times during today's work out I sat on a slam ball and rolled out the problem area. Now it feels much better. I also really liked doing the Dumbbell OH and Hammer Curl work. A bit heavier than the plates I will start to incorporate them into my work out. Now it's time to eat.

Sonowdaddy

Squats

Damn it sucks getting old. Seems I'm forever with some kind of nagging injury. Today I was squatting like a champ until my left adductor tweaked. I did however get what I wanted today.

Warm Up
Leg Swings
Stretching
Foam Rolling.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squat (with belt) - 405lbs/1 rep, 427lbs/1 rep.

At this point my work out is finished due to a problematic left side adductor muscle. I really made sure I was warmed up properly this time. 405lbs went up so easy it felt like a double. If this gets sorted out by next week I'm sure I will be good for 200kg at the Eastern Canadians.

Snowdaddy

Bench Press

Working out again tonight is a great way to start my holiday Thanks Giving long week end. Bench Press is feeling very good. All heavy reps are solid and controlled. A good pause at the start, on my chest, and at lock out.

Warm Up
Stretching and Shoulder Mobility.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/3 reps.

Power Phase
Bench Press - 2 sets/1 rep/345lbs, 3 sets/1 rep/350lbs, 1 set/missed rep/350lbs.

Pump Phase
Bench Press (with light bands) - 3 sets/6 reps/350lbs (260-310lbs)

Extra Stuff
Dumbbell Side Laterals - 2 sets/12 reps/20lbs per.
Dumbbell OH Extensions - 2 sets/12 rep/20lbs per.

Not much to say. Looking forward to relaxing with family tomorrow and eating lots of Turkey.

Snowdaddy

Deadlifts

With lots of foam rolling and stretching last night the issues I was having with a tight / sore adductor were gone. I am feeling really good today. A Buddy came over to my garage today for some deadlifts. Fun was had by all.

Warm Up
Leg Swings (fwd and back, side to side)
Lots of Stretching.
Squats - bar/12 reps, 135lbs/8 reps, 225lbs/6 reps.
Deadlifts - 275lbs/6 reps, 365lbs/4 reps, 455lbs/1 rep.

Power Phase
Deadlifts (with belt) - 505lbs/1 rep, 545lbs/1 rep.

Pump Phase
Deadlifts (with light bands) - 2 sets/4, 6 reps/410 to 470lbs.
Deadlifts (with 120lbs chains) - 1 set/1 rep/485lbs.

Lots of good conversation and some decent pulls. The last set of Pump Phase was only one rep because the chains made the bar roll into my shin. Not an injury just not a favourable position for pulling. Easy 1 rep. All in all a good Deadlift day.

Snowdaddy

Bench Press

Todays work out made up for the pitifull attempt yesterday. Bench Press felt strong and dynamic.

Warm Up
Shoulder Mobility.
Lots of Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps.

Power Phase
Bench Press (with wrist wraps) - 335lbs/1 rep, 355lbs/1 rep, 355lbs/1 rep, 360lbs/1 rep.

Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/6, 5, 5, 5, 3+2, 4+2 reps/300lbs to 320lbs.

Extra Stuff
OH Plate Extensions - 3 sets/16 reps/45lbs.
Plate Curls - 3 sets/16 reps/45lbs.
Dumbbell Side Laterals - 3 sets/12 reps/20lbs.

Strong work out. All reps had a really good pause and competition legal. Everything is coming together or at least bench is.

Snowdaddy

Squats

Weird how my body reacts to work outs. I've been feeling good so far this week. About an hour before I hit the gym my right adductor started to agrivate me. Sure enough it caused all sorts of problems. I spent lots of time warming up and stretching but with little change. I still managed to get some work done.

Warm Up
Foam Rolling.
Stretching.
Leg Swings.
More Foam Rolling and Stretching.

Squats
135lbs/2 reps, 135lbs/3 reps, 135lbs/3 reps, 225lbs/2 reps, 225lbs/3 reps, 315lbs/2 reps, 315lbs/2 reps, 315lbs/2 reps.

Right now my adductor feels tight all the way to my knee. I will take a pill tonight and see how it feels tomorrow. Bench Press tomorrow.

Snowdaddy

Deadlifts

I don't like deadlifts but deadlifts sure do like me. They scare the shit out of me and subconciously I am distracted by almost anything so I don't have to do them. After a deadlifting work out however I always feel great!

Warm Up
Legs Swings and Extensive Stretching.
Squats - bar/12 reps, 185lbs/6 reps.
Deadlifts - 365lbs/4 reps, 455lbs/1 rep.

Power Phase
Deadlifts (with belt) - 555lbs/miss, 3 sets/1 rep/525lbs.

Pump Phase
Deadlifts (with belt and light bands) - 525lbs (480-430lbs)/2 reps, 3 sets/6 reps/455lbs (410-360lbs).

Right now my posterior chain and not my lower back is pumped. Glutes and Hams feel awesome! My numbers still are not where I want them to be this close to competition.
Right now, my openers are as follows; Squat 190kg, Bench Press 150kg, Deadlifts 230kg, Total 570kg. Which is good enough to qualify for Nationals.

Snowdaddy

Bench Press

Solid work out today. I may have come up with a solution to why my bench press is lagging compared to last year at this time. Recently in Bench Press training I have be using a "Touch and Go" style. Today I made sure to take an extended pause on my chest. This really helped me focus on the dynamic pressing power. From now on I will work the pause.

Warm Up
Shoulder Mobility Exercises.
Bench Press - 135lbs/12 reps, 185lbs/12 reps, 225lbs/10 reps, 315lbs/2 reps.

Power Phase
Bench Press (2 second pause on chest) - 6 sets/1 rep/335lbs, 1 set/1 rep/340lbs.

Pump Phase
Bench Press (with light bands) - 7 sets/6, 6, 6, 6, 6, 5, 3 reps/340lbs

Extra Stuff
OH Plate Extensions - 3 sets/16, 18, 20 reps/45lbs.
Plate Curls - 3 sets/16, 18, 20 reps/45lbs.

Snowdaddy