A Top 40 Weightlifting Blog

Monday, September 28, 2015

17 Wing Post Meet Report

After every MPA competition I enjoy reading about the action. Brock Haywood has a talent for telling a tale that I, unfortunately, do not have. This time Brock is unavailable to write the post-competition report so I must stand in and try my best. So, here it goes…

Meet directors for the 2015 17 Wing Powerlifting and Bench Press Championships where Krista Vandewaeter and yours truly. Krista really went above and beyond by approaching sponsors Popeyes, Gorilla Jacks, and Muscles by Meyers. Furthermore, when I was detained with work the night before the competition, she began the monumental task of setting up. She recruited some of the local gym goers to move the heavy stuff. When I showed up 30 minutes late most of the competition equipment was moved from the dungeon to the theater. Thank you Krista!

The morning of the competition was not without incident. The plan fell through for the venue to open at 0745hrs and all the competitors had an informal “meet and greet” at the front door of building 90. Weigh-ins began @ 0835hrs. A little late, but it didn’t dampen the spirits of the lifters. Once the weigh-ins finished we finished the fine tuning of setting up and Kathy Snow, Rob Waller, and Sarah Fonseca began entering the data. Our head table was in good hands with this trio. On the platform judging we had Brock Haywood, his better half Susan Haywood, and the famous (infamous) Bruce Markham. Spotting and plate loading was the responsibility of Al Bugden, Ace Gervacio, and the ever active Kurtis Tallaire. Thanks to the spotters there were no incidents and all the lifters finished the competition without injury.

Thank you to all the volunteers who, with out them, there would be no competition. I must complement all the lifters at the 17 Wing meet. Everyone showed awesome form and technique. Everyone showed they were there to compete.

Well done! Manitoba Powerlifting is bigger and better than ever!!!

The following is the link to 17 Wing Powerlifting and Bench Press Championships results


Robert Snow
17 Wing Powerlifting Competition meet director
MPA Vice President

Sunday, September 27, 2015

227.5kg Bench Press

Here is the video of my 227.5kg Bench Press from the 17 Wing Powerlifting and Bench Press Championships.

227.5kg Bench Press


17 Wing Powerlifting and Bench Press Competition

An amazing amount of work has lead to an amazing competition. The sponsors came though and even though set up was a real work out we got it done. The venue looked amazing and all the lifters all had a great time. The Bench only started first so it was game time for me.

Bench Only Equipped (Titan Katana A/S)

1st - 215kg good lift
2nd - 227.5kg GOOD LIFT!!!
3rd - 230kg no lift.

So, I managed to make it into the 500 club. Considering how tired I was from a busy work week and a physically demanding set up the night before I am extremely pleased with my performance. 227.5kg is a 20kg PB!!! More time in the shirt I'm sure will lead to bigger numbers. I have only trained in this shirt three times before this meet.


Monday, September 21, 2015


Sunday morning I went to the 17 Wing Strength Club for some Squats just to keep active before competition this next week end.

Leg Swings and Stretching.
Squats - bar/6 reps, bar/6 reps, 60kg/6 reps, 60kg/6 reps, 100kg/3 reps, 100kg/3 reps, 140kg/1 rep, 140kg/1 rep, 180kg/1 rep, 200kg/1 rep, 60kg/6 reps.

Still working on stating tight and working on form. Seems to be an endless battle. I did notice that my upper back is opening up as I descend. Something to work on.


Friday, September 18, 2015

Equipped Bench Press

Last Wednesday night I met up with the group from MPA for some laughs and bar bending.

Warm Up
Took my time, Stretching and Leg Swings.
Bench Press - 60kg/12 reps, 60kg/12 reps, 70kg/6 reps, 120kg/4 reps, 165kg/1 rep.

Working Sets
Equipped Bench Press - 215kg/2 reps/3 board, 215kg/2 reps/2 board, 225kg/1 rep/1 board, 227.5kg/1 rep.

I was more than surprised how easy 501lbs was. This was a huge milestone in my training. Now to put it all on the platform 26th Sept.


Friday, September 11, 2015

Bench Press

Bench Press power is getting better. Yesterday I had my best Bench Press training in quite some time.

Warm Up
Leg Swings and Stretching.
Bench Press - 60kg/6 reps, 100kg/6 reps, 140kg/2 reps.

Power Phase
Bench Press - 160kg/1 rep (easy), 3 sets/1 rep/170kg. VIDEO

Pump Phase
Bench Press - 3 sets/4 reps/140kg (varying grip), 120kg/6 reps.

Short on time so I cut training a bit short. My left hamstring is still an issue so I spent some time during training rolling it out. It will get better.


Thursday, September 10, 2015


Into the 17 Wing Strength Club for Deadlifts before work. Didn't go so well. Strength was good but I tweaked my left groin. Not the same injury I had before but still another problem to remind me I'm getting older.

Leg Swings and Stretching (obviously not enough stretching)
Deadlifts - 70kg/6 reps, 120kg/6 reps, 170kg/4 reps.
this is when I noticed the pain.
Deadlifts - 220kg/1 rep, 250kg/1 rep, 250kg/1 rep.

At this point I spent about 45 minutes rolling out the injured area. Now to focus on Bench Press before the 17 Wing Meet 26 Sept.


Monday, September 07, 2015

Bench and Squats

Again I have fallen behind on my blog posts. Just goes to show how busy my schedule is lately.

On Wednesday 3rd Sept I got together with some great friends for some Bench Shirt work.

Warm Up
Leg Swings and Stretching.

Working Sets
Bench Press - 60kg/6 reps, 60kg/6 reps, 80kg/6 reps, 110kg/4 reps, 145kg/3 reps, 160kg/1 rep.
Bench Press (with Titan Katana A/S) - 205kg/3 board, 205kg/2 board/215kg/1 board, 215kg/1 rep, 220kg/1 rep.

An amazing evening of Bench Shirt work. 220kg is 15kg more than my competition best. This meet coming up is going to be great!

I knew I was going away for the week end so I got out into the garage to do some Buffalo Bar Squats on Thursday 4th Sept. Nothing special but at least I got er' done.

Leg Swings and Stretching.
Buffalo Bar Squats - bar (25lbs)/10 reps, 125lbs/6 reps, 125lbs/6 reps, 225lbs/6 reps, 225lbs/6 reps, 295lbs/1 rep, 295lbs/1 rep, 5 sets/1 rep/365lbs.

This being my third workout day in a row I was feeling a bit tight. I only wore my belt, no knee sleeves. I focused on form and speed. Another good work out.


Tuesday, September 01, 2015

Tire Deadlifts

It's my Birthday today so I felt obligated to do something. My schedule is beyond busy lately so taking an hour or so to get into the garage for some Deadlifts is a real luxury. Blah 43.

Deadlifts - 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps, 495lbs/1 rep, 585lbs/miss, 495lbs/2 reps, 405lbs/4 reps, 3 sets/1 rep/315lbs (overhand grip).

Not much but at least it is something. Tomorrow is bench shirt work at the 17 Wing Strength Club.