Squats and Bench Press

Second day of Hypertrophic training and I am already feeling better. I had to get some tiger balm for my hamstrings last night. I felt much better this morning.

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps.

Working Sets
Squats - 5 sets/12 reps/70kg.
Bench Press - 5 sets/12 reps/75kg.

Not very exciting but the volume sure is feeling good. I started squatting with a narrow stance and my right knee was bothering me. One the 4th set I widened my stance and all the pain went away. In fact my squats felt wonderful with a wider stance. Something to make sure I do from now on. I like the high reps. It gives me plenty of opportunity to work on form and function.

Snowdaddy

Bench Press and Deadlifts

First day of Hypertrophy training was Friday. It is Sunday and I can still hardly walk.

Warm Up
Leg Swings and Stretching.

Working Sets
Bench Press - 7 sets/12 reps/70kg.
Deadlifts - 7 sets/12 reps/70kg.

I was only going to do 5 sets of each but it felt very easy so I added two more sets of each. I am suffering from DOMS. My hamstrings are tight and sore. Time to suck it up and train on. I have Squats and Bench Press today.

Snowdaddy

Learning

As I have said before I am constantly leaning about Powerlifting. If someone could show me everything at once I wouldn't want it. Powerlifting, for me, is a journey and I need to find out things for myself. My education is my own. Yesterday and last night I learned a huge lesson.

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

Power Phase
Squats (with belt and knee sleeves) - 210kg/miss, 200kg/miss.

At this point I am frustrated and confused. The strength I had leading up to Nationals is gone.

Pump Phase
Squats (with belt and knee sleeves) - 6 sets/3 reps/160kg.

This weight felt better and I felt better for pushing through.

When I got to work I had a long conversation with a fellow lifter who told me about Hypertrophy Post Competition training. There are lots good articles online describing what it's all about. The following link is the article my friend told me to read.

No Nonsense Periodization For Powerlifting

So here is my plan for the next few months.

Day 1
Squats - 5 sets/12 reps
Bench Press - 5 sets/12 reps.

Day 2
Bench Press - 5 sets/12 reps.
Deadlifts - 5 sets/12 reps.

I want to keep it simple as this is my first time trying this. I am also starting ridiculously light, 70kg for all three lifts. I'm sure the weight increase will come quick but the first few training days are gonna suck.

Snowdaddy

Bench Press

Yesterday was the first day of training for the Worlds. That's right, because I finished first in my weight class and age group I am eligible to compete at the Worlds this summer in Texas. I have taken note that most of the best Bench Pressers I know use a narrow grip. I've decided to give it a try.

Warm Up
Leg Swings and Stretching.
Bench Press - 60kg/12 reps, 100kg/8 reps, 140kg/1 rep.

Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/160kg.

Pump Phase
Bench Press (no wraps) - 6 sets/4 reps/160kg minus light bands (140-132.5kg)

My grip is with my second smallest finger on the rings. The biggest thing I noticed was a tremendous arm pump. Obviously pointing out a weakness. I am going to continue this narrow grip bench for a while and see where it leads me.

Snowdaddy

2016 Canadian Powerlifting Union Nationals

What a week! This is the first time I have spent the full week at Nationals. There was so much that happened it would take a novel to write all about it. Here are a few of the highlights

• I left on Sunday. It was a 6 hour drive to Regina. The roads were good considering the time of year. I had classic Dio, Scorpions, Black Sabbath, and Judas Priest playing in my van so it was a very enjoyable trip.
• At 1900hrs I checked into the hotel. The room they put me in didn't have a microwave or fridge so I went back down to the desk to complain. They moved me to a better room. I have lots of negative things to say about the hotel but with so much positive happening it is hard to dwell on the bad stuff.
• Monday was an early start as I had to attend the CPU executive annual general meeting. What an amazing experience. Lots learned.
• Monday evening I wrote the exam to become a National level Official. Life has been very busy lately and I didn't have much time to study. Unfortunately I failed. I achieved 85% when I required 90%. I am not upset about it because as the week went on I realized that there is much I don't know about officiating at a National level and I need more experience.
• Tuesday was a day off. I did however pick up Krista, a fellow Bencher from Manitoba, from the airport. We spent the afternoon watching the competition.
• Wednesday afternoon was when the action started. The first of two events was the Equipped Bench Only. I opened with 230kg. It felt heavy but I got three white lights. The second attempt the handoff was way too far out over my stomach. As I pull it back over my chest the right side spotter grabbed the bar and threw me off balance. I racked the weight right away with out injury. In the confusion I decided to take the weight with 20 seconds left on the clock. My second attempt 0f 232.5kg was a miss. Before my third attempt Brock Haywood, the man that got me started in powerliftng, told me to stay tight and be patient with the weight. I did just that and got 232.5kg. A 5kg personal best lift.
• Thursday was another day off spent watching some of the best lifter in the country, if not the world.
• Friday was an early start for weigh-ins for Classic Three Lift Master1. Another great day of lifting. I went 8 for 9 on attempts. Squat 210/220/227.5kg, Bench Press 160/165/167.5kg, and Deadlift 250/265kg/PASS. I gave everything I had in pulling 265kg. The highlight of my competition was the 501lbs squat. I had a 7.5kg PB on the Squat, a 2.5kg PB on the Bench, and a 2.5kg PB on the Total. 660kg Total.

Saturday was spent running numbers for a fellow Manitoba lifter in the 120kg Open Class. It was a great day which ended with the first CPU Social Party. A great way to finish a week of fun.

Snowdaddy

Bench Press

Last heavy day of heavy training before Nationals. My Bench Press has not gained any but I should be in for a small competition PB.

Warm Up
Leg Swings and Stretching.
Bench Press - 65kg/12 reps, 105kg/6 reps, 145kg/2 reps.

Power Phase
Bench Press - 2 sets/1 rep/165kg (long pause), 170kg/1 rep (touch and go), 175kg/miss, 2 sets/1 rep/165kg (long pause).

Pump Phase
Bench Press - 4 sets/4 reps/125kg.

165kg seems like a good second attempt. Maybe one more day of easy lifts before Nationals just to keep things in motion.

Attempts at Nationals will be as follows,

Squat - 215/227.5/230kg.
Bench Press - 160/165/167.5kg.
Deadlift - 250/265/272.5kg.

It's show time!

Snowdaddy

Deadlifts

Last heavy day of Deadlift training before Nationals and it couldn't have gone better.

Warm Up
Leg Swings and Light Stretching.
I also spent a lot of time chatting with friends at the 17 Wing Strength Club.

Deadlifts - 70kg/6 reps, 120kg/6 reps, 170kg/1 rep, 220kg/1 rep, 265kg/1 rep.

I got what I wanted to do today. My plan is that 265kg will be my second attempt at Deadlifts and doing it today gives me the confidence I have been needing.

Deadlifts - 3 sets/6 reps/120kg.

An easy Pump Phase portion to the work out today just to feel it. I am almost ready to go. My Squat and Deadlift are locked in all that is left is Bench Press on Wednesday.

Snowdaddy

Equipped Bench Press

Got together with the gang at the 17 Wing Strength Club for some fun and games.

Bench Press - 70kg/12 reps, 70kg/12 reps, 120kg/4 reps, 120kg/4 reps, 120kg/4 reps, 160kg/1 rep, 165kg/1 rep.
Equipped Bench Press - 220kg/no touch, easy lock out. 230kg/1 rep, 240kg/miss lock out.

Last night was my last night in the shirt. I feel confident with 230kg being my opener but after that will be a surprise. My attempts will be 230/235/240kg.

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps, 275lbs/4 reps, 275lbs/4 reps.

A very good work out. Soon to be showtime.

Snowdaddy

Deadlifts

Deadlifts went better than planned on Sunday.

Warm Up
Leg Swings and Stretching.
Deadlifts - 120kg/6 reps, 170kg/4 reps, 220kg/1 rep.

Power Phase
Deadlifts (with belt) - 250kg/1 rep, 250kg/2 reps.

Pump Phase
Deadlifts (no belt) - 3 sets/6 reps/170kg.

I have wanted to pull 250kg for a double for a while now. I felt pretty good. This is only the second time I have ever pulled 250kg for a double. The Pump Phase was very controlled and not very difficult. I was short on time so I finished with 3 sets.

Snowdaddy