Deadlifts

I stayed after work today for some fun and games. DEADLIFTS!!!

Warm Up
Leg Swings and Stretching.
Squats - bar/8 reps, 135lbs/8 reps.
Deadlifts - 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.

Power Phase
Deadlifts (with belt) - 5 sets/1 rep/555lbs.

Pump Phase
Deadlifts (with belt) - 4 sets/4 reps/405lbs.

Fun and games indeed. A really good day of Deadlifts. My back and posterior chain are enjoying the pump. Now it's time to eat and rest. A good day indeed.

Snowdaddy

Bench Press

Today I got out of work a little early to do some Bench Press. I didn't have 2.5lbs plates so I had to go a bit heavier than planned.

Warm Up
Leg Swings, Stretching, and Shoulder Mobility.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/5 reps.

Power Phase
Bench Press (with wrist wraps) - 2 sets/1 rep/365lbs, 3 sets/1 rep/375lbs.
*not timed but aprox 5 minutes rest between sets*

Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/5, 4, 5, 4, 4, 4 reps/300lbs to 330lbs.
*not timed but aprox 2 minutes rest between sets*

Support Work
Bent Over Barbell Rows - 135lbs/12 reps, 3 sets/12 reps/185lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/40lbs.
Dumbbell OH Triceps Ext - 3 sets/12 reps/40lbs.

I really liked the Barbell Rows instead of the standard Dumbbell Rows. I will be using the barbell from now on. Strength still is getting better. Along with that I feel thicker and fuller. A great feeling.

Snowdaddy

Squats

Training with a buddy at the 14 Wing Powerhouse this afternoon. Very controlled today. Nothing crazy and much easier than last week.

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

Power Phase
Squats (with belt) - 3 sets/1 rep/438lbs, 1 set/1 rep/455lbs (knee wraps).

Pump Phase
Squats (with belt and medium bands) - 6 sets/6, 5, 5, 6, 5, 6 reps/315lbs to 405lbs.

The Power Phase was much easier and I had no problem standing up with the weight. I wanted to throw on some knee wraps for fun. 455lbs was no problem and felt like an easy double. The Pump Phase felt easy too. all sets could have been for six reps. I used the bands differently than at home so the support was different. A little lighter at the bottom but no support at all during the top 1/4 of the squat. A really good work out.

Snowdaddy

Deadlifts

Snowy morning... Fire in the stove... DEADLIFTS!!!

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 95lbs/6 reps, 135lbs/6 reps.
Deadlifts - 275lbs/6 reps, 365lbs/6 reps, 455lbs/3 reps (with belt).

Power Phase
Deadlifts (with belt) - 4 sets/1 rep/550lbs.

Commitments today kept the work out short and sweet. 550lbs went up very easy on the first set but of course got more difficult with each additional set. Still, the last set was controlled and didn't cause much issue. Strength is coming back and I will for sure surpass my best from the 2012 Easterns when I step on stage at Nationals this year.

Snowdaddy

Bench Press

Still getting stronger but the work outs are getting tougher.

Warm Up
Leg Swings and lots of Stretching.
Shoulder mobility.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/5 reps.

Power Phase
Bench Press (with wrist wraps) - 7 sets/1 rep/365lbs (last set was 370lbs)
*5 minutes rest after each set*

Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/5, 5, 5, 4, 4, 4 reps/305lbs to 320lbs.
*ample rest but less than 5 minutes*

Support Work
Dumbbell Rows - 3 sets/8, 10, 10 reps/145lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/42.5lbs.
Dumbbell OH Extensions - 3 sets/12 reps/42.5lbs.

A really tough work out. The Pump Phase was difficult. Time to eat and time for some rest.

Snowdaddy

Squats

Another grinder. The Pump Phase is really tough and so it should be. I had a bit of pop in the first two sets of Pump Phase but after that all reps were slow and controlled.

Warm Up
Leg Swings and Extensive Stretching (feeling sluggish today)
Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/4 reps.

Power Phase
Squats (with belt) - 3 sets/1 rep/435lbs.
*5 minutes rest after each set*

Pump Phase
Squats (with belt and medium bands) - 6 sets/6, 5, 5, 4, 4, 5 reps/425lbs minus medium bands (320 to 390lbs)
*Short rest after each set*

Support Work
Lying Leg Curls - 3 sets/14, 12, 12 reps/ 80, 90, 90lbs (+1 set/12 reps/70lbs)
Leg Extensions - 3 sets/20 reps/80, 90, 90lbs.

Tomorrow is Bench Press and I will be ready for action.

Snowdaddy

Deadlifts

Again my schedule is busy and I had to combine training the students today with Deadlifts. I'm glad I did. Working out with the kids was fun and inspiring.

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/8 reps.

Working Sets
Deadlifts - 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps, 550lbs/2 reps.

Not a whole lot of volume but I managed an amazing personal best with pulling 550lbs for a double. The first rep went up so quick and easy. The second wasn't much more difficult.

Snowdaddy

Bench Press

Really tired tonight. Almost felt like falling asleep during the Pump Phase of the work out. Still, I managed to man up and get it done.

Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/6 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Bench Press (with wrist wraps) - 6 sets/1 rep/365lbs.
*5 minutes rest after each set*

Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/5, 5, 5, 4, 4, 4 reps/300 to 320lbs
*2 minutes rest after each set*

Support Work
Dumbbell Hammer Curls - 4 sets/12 reps/37lbs.
Dumbbell OH Extensions - 4 sets/12 reps/37lbs.
Dumbbell Rows - 3 sets/8 reps/145lbs.
Cable Press Downs - 3 sets/12 reps/25kg.
Concentration Curls - 2 sets/8 reps/37lbs.

I didn't warm up as much as I should have today and now my legs are tight and sore. My right anterior shoulder has been causing me some pain. I considered resting the remainder of the week but the iron made me think other wise. I'm glad I worked out. My shoulder feels much better. I guess I'll see tomorrow. On another note... I have been off my diet now for quite some time and my weight is back up well over 300lbs. Time to get back on the horse and restart my diet.

Snowdaddy

Squats

Today I wanted to get training back on track. Yes it's more fun to lift the heavy singles but the Pump Phase is what makes champions.

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

Power Phase
Squats (with belt) - 7 sets/1 rep/425lbs.
*ample rest between sets but not excessive*

Pump Phase
Squats (with belt and medium bands) - 6 sets/5, 5, 4, 4, 4, 4 reps/330lbs to 390lbs.
*short rest between sets*

Support Work
Leg Extensions - 3 sets/12 reps/80lbs.
Lying Leg Curls - 3 sets/12 reps/80lbs.

The work outs are getting long and hard. This is what makes or breaks personal bests. Time to dig down and work

Snowdaddy

Deadlifts

I had a little time this morning before training the kids to do some Deadlifts. Again not much time but I got the Power Phase complete and some core work.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/12 reps, 225lbs/6 reps.
Deadlifts - 315lbs/6 reps, 405lbs/4 reps.

Power Phase
Deadlifts (with belt) - 5 sets/1 rep/535lbs.

Core Work
Ab Sling Knee Ups - 2 sets/12 reps.
Stability Ball Sit Ups - 1 set/20 reps.

A side effect of hurting my tail bone is my lower back problems are slightly back again. I was going to alternate the core work exercises but I had a spark in my back after the last rep of sit ups. Time to stop. Rest tomorrow and visit with family. Squats on Sunday.

Snowdaddy

405lbs BENCH PRESS!!!

Today at work I had about an hour to hit some Bench Press. I didn't have enough time to do a full work out. None the less my Bench Press really surprised me.

Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/5 reps.

Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/365lbs, 385lbs/1 rep, 405lbs/1 rep!!!

At this point I was out of time and had to get back to work. It didn't matter I omitted the Pump Phase because 385lbs is a 10lbs PB and 405lbs is a 30lbs PB!!!

Here is the video; 405lbs Bench Press!!!

Snowdaddy

Squats

Last week I was sledding with my kids. On the first run of the day I hit a jump and bruised my ass bone. I wanted to just try it out for Squats last night at work. It wasn't aggravated so let the games begin!!!

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/12 reps, 225lbs/4 reps, 315lbs/3 reps.

Power Phase
Squats (with belt no knee sleeves) - 5 sets/1 rep/425lbs, 1 set/1 rep/445lbs (VIDEO)

Pump Phase
Squats (with belt no knee sleeves) - 6 sets/4, 5, 5, 5, 5, 5 reps/315lbs.

As I didn't have access to machines for leg extensions or leg curls I didn't do them. Last nights Squats were excellent. I made a mistake loading the bar for the Power Phase. Instead of 415lbs I easily handled 425lbs. Bench training next.

Snowdaddy

Deadlifts, sort of...

At the beginning of the week I went out sledding with my kids. At my age I should really know better. On my first run down the hill I hit a bump and it jarred my ass bone. I continued a few more time before calling it quits. As the week has gone on my butt keeps getting worse. I have trouble sitting and it becomes quite uncomfortable when I sit for longer than 15 minutes. I decided to give lifting a shot today.

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 185lbs/6 reps.
Deadlifts - 275lbs/6 reps, 365lbs/3 reps.

Power Phase
Deadlifts (with belt) - 2 sets/1 rep/530lbs.

At this point I called an end to Deadlifts. I couldn't drive into the bar at the start of the pull. I also didn't want to make my butt any worse. The work I did was better than nothing. Time for some core work.

Core Work
Ab Sling Knee Ups - 5 sets/12 reps.

I will try Squats on Sunday. Hopefully I'm a bit better then.

Snowdaddy

New Years Resolution and Reflection

Here were 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.

2013 was just an average year as far as lifting goes. In my personal and professional life 2013 was very good.

• Training went well but due to several injuries I had trouble maintaining training momentum. I am pleased with my Bench Press.
• After the OptiMYz competition early 2013 I was left with mixed emotions regarding competitive Powerlifting and the organization in which I lift. I have since gotten over this disappointment and moved on. Human nature will be what it is and I can't hold others to my high standards. It usually leads to disappointment.
• I continue to train the kids from Center 24/7. This year we have some serious lifters with some great numbers.
• My weight loss stopped at about 300lbs. The good part is I am maintaining this weight with little to no dieting.
• My relationship with my wife in 2013 was the best ever. The longer we are married to better we understand each other. This is the high point for my 2013.
• I became a Provincial level referee.
• I travelled to the Eastern Canadians (Sydney NS). Not my strongest meet but I did pretty good.

Here are a few goals for 2014.

• With the current change to the Military annual PT test I do not have to stop Powerlifting to pass. My training this year will go uninterrupted. Hopefully.
• I have included support work with the Doug Hepburn "B" routine. It is really working well. I will maintain this style of training and try to make a training video to explain my training program.
• The 2014 OptiMYz meet was cancelled. Oh well, it was good while it lasted. OptiMYz wanted to go in the Crossfit direction.
• The 2014 Nationals is in Ontario and I am planning on attending. I have some big goals for this meet. So far so good.
• I found out late 2013 that I am promoted. This includes a posting. Currently we understand we are going to Ottawa this summer. This will make my year completely uncharted.

I am not going to make too many plans for this year as I don't really know what is going to happen. I will continue to train hard and smart.

Snowdaddy