Getting Back Into It

I didn't want to wait around all week end before starting training again.

Squats - bar/12 reps, 135lbs/10 reps, 135lbs/10 reps, 225/6 reps, 315lbs/1 rep, 315lbs/4 reps, 315lbs/4 reps.

After this I trained the kids then had to get ready for work. A slow night at work meant I could hit the bench for a bit.

Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 225lbs/10 reps, 315lbs/4 reps, 315lbs/4 reps, 135lbs/12 reps, 225lbs/8 reps.

The Bench Press surprised me. The strongest I've ever been with 315lbs. Tomorrow I get back into the routine with Squats.

Snowdaddy

Military Atlantic Regionals

Had a great two days of lifting. Day one was the women, light weight men, and middle weight men. Day two was for the heavy weight men. I helped out on day one and managed not to get too excited. Day two... GAME TIME!

Squats - 190/200/210kg.

Still discouraged by my recent adductor injury I was still a bit shy. Still went 3 for 3 but not very heavy.

Bench Press - 160/162.5/167.5kg (miss)

I'm pleased with my Bench Press as it equals my competition PB from the Easterns one month ago.

Deadlifts - 250/260/262.5kg (miss)

I am also pleased with my Deadlift as it also equals my performance from the Easterns.

A really good competition. It ran smooth and was a lot of fun. I also met a lot of good people. Here are the videos from the competition

Squats
Bench Press
Deadlifts

Snowdaddy

Aspirations

It may be detrimental to next weeks Powerlifting competition but I am already formulating a plan for Nationals. I haven't even come close to my true potential. I asked a friend of mine, who is an elite level lifter, "What makes you able to lift big weights and I can't?" This question has be rolling around in my mind for quite some time. I believe I have the genetic potential to move mountains. The problem is motivation and confidence but more so confidence. After the competition the next 16 weeks will be dedicated to training my ass off for Nationals. Realistically I am able to reach my life goals of 500/400/600. The following is the plan.

Monday
Squats - Power and Pump Phases.
Extras - Hamstring strength, Flexibility.

Tuesday
Bench Press - Power and Pump Phases.
Extras - Biceps and Triceps strength, Upper Back strength.

Wednesday
Core Work - Various Exercises.

Thursday
Cardio - Walking or Jogging.

Friday
Deadlifts - Power and Pump Phases.

Saturday
Core Work and / or Cardio.

Sunday
Rest.

I am sticking to my regular routine as in the past but adding a few extras. I feel these "Extras" will be the secret to my success. Let the fun begin.

Snowdaddy

Squats and Deadlifts Pre Comp

Tonight I went to the 14 Wing Powerhouse for my last training before the Military Atlantic Regional Powerlifting Championships.

Leg Swings and Stretching.
Squats - bar/6 reps, bar/6 reps, 60kg/6 reps, 60kg/6 reps, 100kg/4 reps, 140kg/2 reps, 180kg/1 rep, 180kg/1 rep.
Deadlifts - 140kg/4 reps, 180kg/2 reps, 220kg/1 rep, 250kg/1 rep.

Not too bad. Openers and attempts will be as follows;

Squats - 405lbs, 455lbs, ?
Bench Press - 360lbs, 370lbs, 380lbs.
Deadlift - 550lbs, 575lbs, 600lbs.

Let the meet begin.

Snowdaddy

Bench Press

AMAZING!!! is the word that best describes tonight's Bench Press work out.

Warm Up
Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/5 reps.

Power Phase
Bench Press (with wrist wraps) - 350lbs/1 rep, 360lbs/1 rep, 370lbs/1 rep, 375lbs/1 rep.

Pump Phase
alternate the following
Bench Press (with light bands) - 3 sets/6 reps/315lbs minus bands.
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.
Dumbbell OH Triceps Ext - 3 sets/12 reps/35lbs.
Dumbbell Rows - 3 sets/8 reps/105lbs.

In the warm up 315lbs/5 reps was easy. 370lbs and 375lbs are both personal best lifts and I will be ready for the Atlantic Regionals in Shearwater NS 26 to 28 November. Once again I am ready for battle.

375lbs Bench Press

Snowdaddy

Squats

After watching the 2013 IPF World Powerlifting Championships (120+kg) I was extremely motivated to squat.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/4 reps, 135lbs/4 reps, 225lbs/3 reps, 225lbs/3 reps, 315lbs/2 reps.

Power Phase
Squats (with belt) - 4 sets/1 rep/405lbs.

Pump Phase
Squats (with medium bands) - 405lbs (minus bands)/3 reps.
Leg Extensions - 3 sets/20 reps/50lbs + elastic band.
Leg Curls - 3 sets/12 reps/50lbs + elastic band.

I have realized that I've neglected abs and hamstrings for too long. Part of my attack on Nationals will incorporate special attention to both. Also I will be playing with the Pump Phase of training.

Snowdaddy

Squats and Bench Press

On holidays in Drummondville Quebec but still have to get some training in for the upcoming Atlantic Regionals at the end of the month. Across the road from the hotel is Club Super Forme. A nicely equipped gym for a solid work out.

Warm Up
Leg Swings and lots of Stretching.
Squats - 135lbs/6 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps.

Power Phase
Squats (with belt and lifting large knee sleeves) - 365lbs/2 reps, 3 sets/1 rep/405lbs.

Pump Phase
Squats - 315lbs/3 reps, 315lbs/1 rep.

At this point my lower back is trashed. Sleeping in a strange bed always effects my back negatively. Lots of reps will do nothing but aggravate me. Besides I'm pleased with the 405lbs for three singles.

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

Power Phase
Bench Press - 315lbs/2 reps, 315lbs/1 rep, 335lbs/1 rep, 345lbs/1 rep, 315lbs/1 rep, 315lbs/1 rep.

Pump Phase
alternate the following
Lat Pull Downs - 2 sets/12 reps/160lbs, 180lbs.
Dumbbell Hammer Curls - 2 sets/12 reps/30lbs, 35lbs.
Dumbbell OH Triceps Ext - 2 sets/12 reps/30lbs, 35lbs.

I am pleased with this work out and when I'm back in Drummondville I will train at Club Super Forme.

Snowdaddy

Deadlifts

I've got a head cold right now but I am feeling strong. Deadlifts are a go for tonight.

Deadlifts - (sumo) 185lbs/6 reps, (conv) 185lbs/6 reps, 365lbs/2 reps, 455lbs/1 rep, 545/1 rep, 545lbs/1 rep.

My second single at 545lbs was probably the hardest pull I have ever done. But, I still locked it out. I'm pleased with how much strength I have maintained after the Easterns. I'm sure the Atlantic Regionals will be great!

Snowdaddy

Squats and Bench Press

Got together with a couple of fellow lifters at the 14 Wing Powerhouse for some heavy Squats. Fun!

Warm Up
Stretching.
Squats - 135lbs/6 reps, 185lbs/6 reps, 245lbs/4 reps.

Working Sets
Squats - 315lbs/3 reps, 365lbs/1 rep, 415lbs (knee wraps)/1 rep, 460lbs (knee wraps)/1 rep.

Pump Phase
Squats - 2 sets/6 reps/245lbs.

More Fun
Bench Press - 135lbs/12 reps, 185lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 345lbs/1 rep, 365lbs/miss, 225lbs/10 reps.

Lots of fun training tonight. My left adductor is holding up just fine. Now it's time to build up confidence in my abilities and get the power back.

Snowdaddy

Bench Press

Training today with my son. Showing him the finer points of the Bench Press. He did quite well for his first time. 38lbs/5 reps 78lbs BW. My bench today was very good.

Warm Up
Shoulder Mobility and Stretching.
Bench Press - 135lbs/12 reps, 135lbs/6 reps (NG), 225lbs/8 reps.

Power Phase
Bench Press - 6 sets/1 rep/335lbs, 1 set/2 reps/335lbs.

Pump Phase
Bench Press (with light bands) - 3 sets/6 reps/335lbs.

Extra Stuff
alternate the following
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.
Dumbbell OH Extensions - 3 sets/12 reps/35lbs.
Seated Dumbbell Curls - 3 sets/12 reps/35lbs.

Feeling really good right now. The presses all felt very solid and controlled. Next competition is at the end of this month. I'm sure I will be ready for a new PB on the bench.

Snowdaddy

Deadlifts

Working mostly on my problematic adductor. I wanted to do lots of sumo deadlifts for warm ups but move over to conventional.

Sumo Deadlifts - 135lbs/6 reps, 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 225lbs/6 reps.
Conventional Deadlifts - 225lbs/6 reps, 225lbs/6 reps.

At this point the kids came in for training. I put the deadlifts on the back burner while the kids worked out. At the conclusion of their work out the tried some deadlifts. I decided to throw in to show off a bit.

Conventional Deadlifts (no belt) - 495lbs/2 reps.

Pretty solid work out. My adductor feels good.

Snowdaddy