New Year's Resolution

Another year has come and gone. As I get older they seem to be getting shorter. Here is what I wrote last year,

"My goals for 2015 go something like this.

• With regards to powerlifting I don't have many goals. Just to stay healthy and injury free. I plan on competing at the 2015 17 Wing meet just to get an equipped total for the 2016 Nationals. That is my long term goal. I plan on doing classic, equipped, and bench only equipped at the 2016 Nationals in Moose Jaw.
• My focus will be on improving the 17 Wing Strength club and bringing powerlifting to the Military as a recognized sport.
• Work is much busier here than in Greenwood so it takes up a lot of my thought. I feel I can do some real good at 435 Sqn and I plan on bringing my special kind of leadership and morale to the unit.
• The most important goal for my lifting is to get the garage insulated, heated and organized. If I don't have a gym at my finger tips my training for the 2016 Nationals will suffer and my performance will be lacking. I need my church.

I don't have many goals for 2015. Probably better that way. Time to enjoy myself for a little while."

To reflect on 2015,

• I did in fact stay injury free and I learned much about what was causing past injuries. At the 17 Wing meet I competed in equipped bench only and I did better than I could have ever imagined. A life goal of 500lbs (227.5kg) was my prize. In also competed at another meet in Portage la Prairie that wasn't the best but I still did ok.
• I have still towed the line for the 17 Wing Strength Club and Powerlifting in the CF. I have lost count how many people I have helped out. 
• Work is busy and morale at the unit is poor. I regularly have to remind myself to remain positive and be an example for others. Although it is a constant uphill battle I continue to do my best. I believe I am making a difference.
• I still haven't insulated the garage but I am making the best of training at the 17 Wing Strength Club and at work.

High Points for 2015 are;

• We finally sold our Greenwood home so we are back to normal financially. It really relieves a lot of stress.
• At work I travelled to Italy for three weeks. As the senior NCM on the deployment I felt I performed extremely well.
• My 500lbs bench press has given me huge inspiration for training and opened the door to new goals.
• I am the Vice President of the Manitoba Powerlifting Association. Although I don't do very much I still have my foot in the door to take on future responsibilities.
• Though the 17 Wing Strength Club I have made some new friends. These friends are the sort that you keep for life and I feel more complete because of them.
• I have included my son in my training. We go to the Strength Club every Sunday and he is learning how to Squat. He is very good and has managed 60kg/5 reps, and 65kg/1RM. All at a body weight of less than 50kg. I enjoy the time we get to spent together.
• My wife and I continue to get better and better. Our understanding of each other gets deeper and our relationship gets stronger. I am a very lucky man indeed.
• My family and I are pleased to be living in Winnipeg. We are enjoying being in a big city and all that it offers. We will possibly retiring here and we are happy about that.

It has been a quiet yet productive year. It felt solid.

My goals for 2016 are;

• In the middle of February I am going to Regina for the 2016 CPU Nationals. Training is going well and I should be rewarded with some new PBs. At Nationals I will be writing my National Officials exam. Another step in the right direction.
• This summer the IPF Classic Worlds is in Texas. Depending on my performance at Nationals I should be lined up to go to my first Worlds.
• At work I really don't have many goals. I intend to keep positive and be an inspiration to those who have poor morale.
• At home I want to continue to keep the ball rolling. I want to keep loving my wife and kids. One fun thing we have planned is a camping trip to Texas in conjunction with the worlds. Another fun road trip to the southern USA.

I have much to be thankful for. I am a very lucky man. I will continue to try to pay it forward.

Snowdaddy

Squats

Interesting training day today. Some surprises for sure.

Warm Up
Leg Swings and Stretching.
not as much as I normally do
Squats - bar/6 reps, bar/6 reps, 75kg/6 reps, 125lbs/4 reps, 175kg/3 reps.

Power Phase
Squats - 215kg/1 rep
miss loaded the bar. working sets should have been 205kg
Squats - 3 sets/1 rep/205kg, 210kg/1 rep.

Pump Phase
Squats - 3 sets/6, 6, 2 reps/147.5kg

I cut the Pump Phase short today because I was distracted with how dirty the club is and my right knee was acutely acting up. Nothing major but it gave me enough to take notice.

215kg Squat Video

Snowdaddy

Bench Press @ Haywood Hardcore Gym

Went over to my friend and mentor's gym today for some Equipped Bench Press. Nothing fancy, just working to the two board.

Light Stretching
Bench Press - 60kg/8 reps, 100kg/6 reps, 140kg/4 reps, 160kg/1 rep.
Equipped Bench Press - 200kg/2 reps/3 board, 225kg/2 reps/3 board, 245kg/miss/3 board, 245kg/1 rep/2 board.

I missed the 245kg/3 board because one of the plates caught on the rack. I don't want to put too much thought into how the Bench Shirt work, it is going exceptionally well and riding the wave is AWESOME!

Snowdaddy

Deadlifts

With everything closed yesterday I went to work to train. The gym at work is set up as more of a crossfit gym so all the bars are whippy and they only have bumper plates. Still got a good pump and took it to the next level.

Warm Up
Leg Swings and Lots of Stretching.
OH Band Squats - 8 reps.
Deadlifts - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep, 495lbs/1 rep.

Power Phase
Deadlifts (with belt) - 2 sets/1 rep/545lbs, 545lbs/miss.
a whippy bar made the pulls tougher than they should have been. Oh well, time for the Pump Phase.

Pump Phase
Deadlifts (with belt) - 4 sets/6, 6, 7, 10 reps/ 365lbs.

10 reps on the Pump Phase was ridiculous. I almost fell down afterward. However, I have said it before and now again. "The Pump Phase builds Champions".

Here are some videos of yesterday's training.

Deadlifts 545lbs

Deadlift 365lbs 10 reps

Snowdaddy

Squats

I seldom do this but I forgot an import piece of lifting gear today. I left behind my knee sleeves. Oh well, I can still Squat with out them.

Warm Up
Leg Swings and lots of Stretching.
OH Band Squats - 6 reps.
Squats - 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/2 reps.

Power Phase
Squats (with belt, no knee sleeves) - 405lbs/1 rep, 405lbs/1 rep, 405lbs/2 reps, 425lbs/1 rep, 455lbs/miss.

Pump Phase
Squats (with belt, no knee sleeves) - 315lbs/6 reps, 335lbs/4 reps, 335lbs/5 reps.

I was running short on time and I had to work so I cut it short. I trained at work today in a new rack and different bar. I found my stance narrowing again. It wasn't until after the double 405lbs that I widened my stance. 425lbs felt steady and controlled hense, why I went for 455lbs. In my knee sleeves 455lbs would have went up no problem. Still today's training was good. Bring on Christmas dinner!!!

Snowdaddy

Bench Press (Bench Shirt)

As I plan on competing in the equipped Bench Press as well as the 3 lift classic at the 2016 Nationals I thought it might be a good idea to get some Bench Shirt work in before the competition. Tonight went better than planned.

Warm Up
Very Light Stretching.
Bench Press - 2 sets/8, 6 reps/75kg, 125kg/4 reps, 167.5kg/1 rep.

Shirt Work Power Phase
3 Board Press - 205kg/2 reps, 225kg/2 reps, 235kg/2 reps, 245kg/1 rep.

Pump Phase
Bench Press - 4 sets/4 reps/145kg.

I brought my family to the Strength Club tonight as one of our members suggested "Festivus". A few of us brought some food and we snacked while we lifted. My lovely wife got me into my bench shirt and did hand offs. I am a lucky man indeed. A great time was had by everyone. I am truly a lucky man to have such amazing people in my life.

Snowdaddy

250kg Deadlift

Feeling festive. 250kg Deadlift.

Snowdaddy

Deadlifts

Not very motivated this morning but I still managed to pull off a very good training session.

Warm Up
Lots of Stretching and Leg Swings.
OH Band Squats - 6 reps.
Deadlifts - 120kg/6 reps, 120kg/6 reps, 170kg/3 reps, 220kg/1 rep.

Power Phase
Deadlifts (with belt) - 3 sets/1 rep/250kg.

Pump Phase
Deadlifts - (with belt) 2 sets/4, 6 reps/170kg, (without belt) 2 sets/4, 6 reps/170kg.

The last Power Phase single was a real grinder but I still stood up with it. I had my Christmas elf shirt on. I'm sure it helped.

Snowdaddy

Bench Press

Mixed emotions after today's training. Everything was going well until it wasn't going well.

Warm Up
Leg Swings and Stretching
Bench Press - 2 sets/8 reps/70kg, 2 sets/6 reps/110kg, 150kg/3 reps, 160kg/2 reps.

Power Phase
Bench Press - 3 sets/1 rep/167.5kg, 167.5kg miss, 167.5kg miss again.
The first single was great! Good pause and legal lift. The first miss I was concentrating too much on the pause. The second miss I caught the bar under the pins. Good place to continue on with the Pump Phase.

Pump Phase
Bench Press - 6 sets/4 reps/140kg.
Last set was for 5 reps

The numbers are getting better. I should focus on the press and not on the pause. Work on getting my numbers up before concentrating on the pause. The strength is getting better.

Snowdaddy

Squats

The harder I push myself the easier the training is getting. Squats felt great today. I wasn't stiff or sore and the bar was moving good.

Warm Up
Leg Swings and Stretching
Squats - OH band/6 reps, bar/6 reps, 75kg/6 reps, 75kg/6 reps, 125kg/4 reps, 165kg/2 reps.

Power Phase
Squats (with belt and knee sleeves) - 3 sets/1 rep/205kg, 1 set/1 rep/207.5kg.

Pump Phase
Squats (with just belt) - 6 sets/4 reps/147.5kg
second set I almost shit my pants. Sixth set was for five reps and 150kg.

The reps during the Pump Phase were more fluid. 500lbs will be mine at Nationals.

Snowdaddy

Deadlifts

Deadlifts have been offering me a bit of frustration lately. Usually Deadlifts feel strong and are my "reliable" lift. Not so much lately. Today I deviated from my scheduled training to test my limits. I am neither pleased, nor not pleased. I still need a lot of work. Lucky I still have two months till Nationals.

Warm Up
Leg Swings and Stretching.
Deadlifts - 70kg/6 reps, 70kg/6 reps, 120kg/4 reps, 120kg/4 reps, 170kg/3 reps.

Power Phase
Deadlifts (with belt) - 220kg/1 rep, 250kg/miss, 250kg/1 rep, 230kg/1 rep, 230kg/1 rep.

250kg Deadlift Video

Pump Phase
Deadlifts (with belt) - 3 sets/3, 4, 6 reps/170kg.

250kg is not a bad lift but I want so much more. I raised the Pump Phase by 20kg. They felt great. Keep up the hard work.

Snowdaddy

Bench Press

As my Squat goes up, so does my Bench Press. Today I was strong on the Bench.

Warm Up
Light Stretching.
Bench Press - 2 sets/6 reps/75kg, 2 sets/4 reps/125kg.

Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/165kg, 1 set/1 rep/167.5kg, 1 set/1 rep/170kg.

Video of 170kg

Pump Phase
Bench Press - 6 sets/6 reps/135kg.

I really enjoyed today's work out. Feeling stronger. 170kg was touch and go but all the 165kg singles were well paused. I would like just a bit more control for 165kg but that will come as the numbers keep going up.

Snowdaddy

Squats

This morning I had some work to do but got into the Dungeon at noon so I could take my time with today's torture. I beat my self to rat shit! As the weight gets easier I push myself harder. Today was no exception.

Warm Up
Leg Swings and Stretching.
Squats - 75kg/6 reps, 75kg/4 reps, 125kg/4 reps, 165kg/1 easy rep.

Power Phase
Squats (with belt and knee sleeves) - 5 sets/1 rep/200kg, 1 set/1 rep/205kg.
to be truthful my third set of 200kg was actually a double. Like I said, I am pushing myself.

Pump Phase
Squats (with belt, no sleeves) - 6 sets/6, 6, 6, 6, 5, 6 reps/145kg.

I was a bit stiff during warm up. Once I got it sorted out I felt great! The Pump Phase today was a real grind. I will be sore tomorrow for sure. My plan is to take Wednesday and Thursday off and Bench Press on Friday. The rest will do me good.

Snowdaddy

Deadlifts

I absolutely destroyed myself with Deadlifts today. I still am not as strong as I would like during the Power Phase but I really wrecked myself during the Pump Phase.

Warm Up
Leg Swings and Stretching.
Deadlifts - 70kg/8 reps, 120lbs/6 reps, 170kg/3 reps.

Power Phase
Deadlifts - 5 sets/1 rep/230kg.

Pump Phase
Deadlifts - 6 sets/6, 5, 5, 5, 6, 10 reps/150kg.

I recorded several sets and I am really impressed with my form. The strength isn't there quite yet but that's OK with my form being good. Training like this will make me stronger, no doubt.

Snowdaddy

Bench Press

Feeling better and stronger with every work out. I feel I know my strengths and weaknesses better than ever before. All I have to do know is follow my program and push myself and the numbers will be there.

Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/6 reps, 115kg/6 reps.

Power Phase
Bench Press - 4 sets/1 rep/165kg, 1 set/1 rep/167.5kg.

Pump Phase
Bench Press - 6 sets/6, 5, 5, 5, 5, 6 reps/130kg.

Today's training was much more controlled than last Bench day. Here is a video of the 167.5kg at the end of the Power Phase.

167.5kg Bench Press Video.

Snowdaddy

Squats

During my training today I sent my wife a text. "My body is starting to remember the strength it forgot about". I didn't realize at the time how profound that statement was. Once I took notice of this my work out was charged with an incredible energy.

Warm Up
Leg Swings and Stretching.
Squats - 70kg/6 reps, 120kg/4 reps, 170kg/1 rep (easiest 170kg I have ever done).

Power Phase
Squats (with belt and knee sleeves) - 4 sets/1 rep/195kg, 1 set/1 rep/200kg.

Pump Phase
Squats (with belt, no knee sleeves) - 6 sets/6, 5, 5, 5, 5, 6 reps/145kg.

Today felt so good I added on both the Power and Pump Phase. Feeling great. At this rate my lofty goals for Nationals will be achievable.

Snowdaddy

Nationals Entry

Submitted my entry form for Nationals tonight. Now I have thrown my hat into the ring. Game day will come too soon. I will have to push myself. The following are my lofty goals.

Squat - 227.5kg
Bench Press - 182.5kg
Deadlift - 272.5kg.
Total - 682.5kg

These numbers are my life goals. Time to get serious.

Snowdaddy