PT Test Day

Today was my PT test day. I Passed! I know that running lines in the gym for only 6 minutes may seem easy to most but when you weigh 290lbs, stop, pivot, go, is harder than heck. I did it and now it's over. Now I can get started on my pre contest training for the end of November. That reminds me... I have never said anything about this year's powerlifting contest. Well here it is.


Last year was a huge success! We had 26 lifters who broke multiple provincial and national records. I've already received lots of intrest for this year's contest with a very high calibure of lifters planning to attend. Lifters from most of western Canada will be attending.
For the spectators, attendance is free. We only ask that you bring non paritable food items that will be donated to Winnipeg Harvest.
Trust me, this is a great contest. I am the main event organizer and I work my butt off every year to make this contest fun and exciting for the competitors and the audience. Check it out.

Snowdaddy

Two Days

Sorry it's been a while since my last post. Last week I ran and did deadlifts. On Monday I went to a friend's place for a pre meet clinic and did some more deadlifting. Here is the history.

Friday Sept 22nd

Jogging AM - 8 mins (much quicker than previous)
Personal Training - Helped a friend get started in a weight training program

Deadlifts - 6 sets, 5 reps, 365lbs.

All in all a very busy day. The deadlifts were great. I'm finding the volume is really helping my technique.

Sunday Sept 24th

Jogging PM - aprox. 12 mins

I was restless after dinner so I went for a jog. It felt good. I should have no problem with my PT test on the 29th.

Monday Sept 25th

Deadlifts - A bunch of us went to a pre meet clinic at my friends house where we reviewed the rules and regs for competitive powerlifting. We also had some time to go over our lifting technique. I wanted to do deadlifts. Here is goes.

180kg for 4 reps warm up
200kg for two warm up. A new record for me but the second rep was ugly. More of a staight legged deadlifts. My belt pinched my fat tummy.

240kg for a single

I havent touched anything over 500lbs since last year. Doing 529lbs is a huge boost to my motivation. I am hoping for 250kg for November and it looks like I may do it.

Snowdaddy

Running and Bench

Man! Am I ever getting run down (get the pun). Here's what happened.

0630hrs Jogging - 7-8 minutes

Afternoon Bench Press - 6 sets, 6 reps, 205lbs
Bench Singles - 275lbs, 295lbs, 315lbs!!!

I have really been working on my set up for the bench and I'm beginning to think it's paying off. I've done 315lbs before but not his easy. I didn't even have a lift off. After finishing my 3x3 progression routine I would like to see a 330lbs bench come contest time, November 26th. That would be 45lbs better than last year. Very nice.

Snowdaddy

Running & Squats

The title of this post just doesn't sound right. Here is what happened any way.

AM Running - 15 min treadmill

Squats - 6 sets, 5 reps, 285lbs
Squat Walk Outs - 3 sets, 545lbs

This morning I did treadmill work. Out of 15 minutes I jogged 6 minutes and I was very surprised that it didn't seem that hard. I didn't start breathing heavy until about 3 1/2 minutes into the run. This week I have to continue my running out doors and the PT test on the 29th should be a piece of cake.
The squats felt great. I brought my digital camera and took some video clips of my lifts. The volume training is great. I know I'm not doing it yet but I'm still doing a lot of sets and reps for one movement. The walk outs are heavy. I feel like my ankles are going to fold when I step back. I guess thats normal and I need to get used to it. That's it for me, I'll post tomorrow.

Snowdaddy

Running and Deadlift

This morning I went for another jog and this afternoon I did deadlifts. Here's the damage.

0615hrs Jogging - 8min

Deadlifts - 6 sets, 5 reps, 325lbs. 415lbs/1 rep. 465lbs/1 rep.

Another quick work out. I'm scheduled to do my PT test on the 29th of September at 0900hrs. I'm sure it's going to go well. After that I can totally divote myself to the competition on the 25th of November. I'll post more regarding the contest this weekend.

Snowdaddy

Running and Bench

Lets not waste time.

0615hrs Jogging - 8 min, Walking 2 min.

Bench Press - 6 sets, 6 reps, 195lbs. 275lbs for a double.
Dips - 6 reps, 5 reps, 4 reps.

The bench presses felt awsome! My technique is getting much better and I'm much more solid on the bench. I know most of you will laugh at my pitiful 8 minute jog. When you weigh almost 300lbs try it then give me a call. It should get easier as the days go by.

Snowdaddy

Squats

Today I split up my work out. I did cardio in the morning and weights in the afternoon. Here is what happened.

0630 hrs Swim - 700m (took about 15 min) I was short on time.
Squats - 6 sets, 5 reps, 275lbs.

I was trying to do a swim in the AM but I found that I just don't have the time. I have to be to work for 0730 hrs. Tomorrow I'll try jogging from my house in the AM. Maybe I'll have enough time for a 20-30min jog.
Now that I'm going to break up my cardio and weights when I work days I should be alright to do my full weights, 3x3 training, after work. When I work afternoons I'll swim on Tuesday's and Thursday's when I'm not doing weights. I know it's confusing. I go through this every time my schedule changes. It's fun making up new work outs.

Snowdaddy

More Cardio

Today was day three of my cardio work outs. Here's it.

Treadmill - 10min walk, 5min jog, 5 min walk.
Deadlifts - 6 sets, 5 reps, 325lbs. (last set 405lbs for 4 reps)

405lb for 4! thats a new record for me. I don't have much to say today. Until next time.

Snowdaddy

Swimming

Today for cardio I decided to go swimming. Swimming, for me, is very natural. I was a competitive swimmer for 1o years and I find swimming, eventhough I haven't been in the water for a while, to be easy. Here is my work out.

Bench Press - 6 sets, 6 reps, 195lbs.
Dips - 3 sets, 6 reps, All Me.
Swimming - 600m

I only swam for a short amount of time because I only had a short amound of time. Eventhough I'm on days off my wife keeps me busy. I Love You Dear.

Snowdaddy

Cardio

Today is my first day of cardio training. I've decided to keep up my powerlifting training and just add the running. Here is what happened.

Treadmill - 10min walk, 5 min jog, 5 min walk.
Squats - 6 sets, 5 reps, 265lbs.

I'm doing a modified 3x3 program. Instead of doing squats, bench press and deadlifts all in one work out I'll do one movement each day. These movements will be done at the same % as The regular 3x3 program. After the jogging and the squats my legs are jello. Until next time.

Snowdaddy

STOP!

Because of my job I have to stop training for a while. Once a year a have to perform a "PT test", it's part of the job. It's not very difficult it just requires running. I hate that word, "running". My knees and ankles ache just saying it. Oh well, there is nothing I can do about it but train for it. So for the next month I will put aside my powerlifting training and begin running. Hopefully it will only take a month then I can get back on track training for the contest in November. Wish me luck, because I'm going to need it.
I plan on using similar techniques to improve my running and cardio health that I have learned with powerlifting. I'll use progression to increase my stamina quickly with out over training. At the end of the month the "PT test" should be a breeze. Maybe I'll be lucky and drop some unwanted pounds in the process. Just call me the Running Man. If you feel the earth shaking don't worry it's just 300lbs of Snowdaddy pounding down the street.

Snowdaddy

Another New Program

On Thursday I started another new program. I know, I know. This time I think I've got a work out program that will really work for me. First of all it has to fit into my schedule. Check! It has to be intense enough to provide good gains. Check! It has to provide some kind of progression for competition, Check!
It sounds to good to be true. I've started a "3x3" program. My buddy, The Canadian Super heavy weight National Champion, suggested I try it. He said it really worked for him. Here are some examples I've found on the net

www.deepsquatter.com/strength/archives/korte.htm

www.fituncensored.com/forums/sistemi-di-allenamento/4105-korte-3-x-3-a.html

I've completed my first week and I feel great. I thought the volume would be too much. I mean training the same lifts three days a week. Yikes! I did two days in a row and today I'm not unusually sore. In fact I feel that the extra volume may help to keep my weight (fat) in check. Here is both days. They were the same.

Squats - 6 sets, 5 reps, 255lbs(58%)
Bench Press - 6 sets, 6 reps, 185lbs(58%)
Deadlifts - 6 sets, 5 reps, 305lbs(58%)

The whole work out is done in about an hour, I keep the pace pretty fast. I'm very motivated. Since my buddy suggested I try it another friend of mine says that she is using the same program to prepare for the IPF World's in Texas in October. Stay tuned to find out my progress.

Snowdaddy

Squat Day

Today was squat day. Over the last couple of nights I've been combing through the net looking for inspirational videos. I tell ya, it really helps one's motivation. I was so fired up for box squats today, I'm sure I could have done 500lbs for a single. Of course I didn't, here's what went down (then up).

Box Squats (parallel) - 4 sets, 4 reps, 315lbs / 2 sets, 4 reps, 335lbs / 2 sets, 4 reps, 355lbs.
Lying Leg Curls - 4 sets, 6 reps, 120-100lbs.

After Friday's work out my ass is still sore so I cut out the leg presses. I think I may continue to do this so I can concentrate on my squats. I've also been experiencing tension head aches while performing inclined leg press. Not Good. I think I'll drop leg presses all together. I was proud of the last two squat sets. My best box squat to date is 455lbs. A short and sweet work out but it got the job done, I'm hurten'.

Snowdaddy

Deadlift Day

Friday I did deadlifts. I love working out on Fridays. The gym is usually empty except for the regulars. Here is how things went.

Deadlifts - sumo 225lbs/6, sumo 315lbs/4, conventional 405lbs/1, 495lbs/1, 515lbs/fail, 405lbs/1.
Lat Pull Downs - 4 sets, 6 reps, 185-210lbs
Good Mornings - 6 sets, 6 reps, 225-315lbs
Weighted Declined Sit Ups - 4 sets, 12 reps, 10lbs.

I decided to try some singles for deadlifts. I think it went pretty good. The 495lbs for a single was totally raw, not even a belt. After I failed at 515lbs I did 4 more attempts just to feel the set up. The good mornings as usual felt awesome. I did the fist two sets with out a belt and went up in weight once the belt went on. Another good work out has come and gone.
I have been doing my main set with 4 reps. I'm feeling that this is too high. I think I'll do a progression starting with 4 reps then decreasing every 2 weeks till I'm down to singles and a test week. Of course when the reps decrease I increase the number of sets. This week I'll start this program.

Snowdaddy

Bench Day

Today was a crazy busy day. The morning started out slow but once I started my work out I didn't stop. I'll log my work out then tell you about my day.

Bench Press - 8 sets, 4 reps, 255lbs.
Dips - 4 sets, 6 reps, 50lbs assistance - all me.
Lat Pull Downs - 4 sets, 6 reps, 185-235lbs.
Single Arm Dumbbell Press - 4 sets, 6 reps, 60-80lbs

Everything felt very solid. I'm a bit disappointed in my dips. Then again I wasn't starting off with bench press this heavy. I weighed myself today, 291lbs. I was pleasantly pleased.
After the work out I had to do some grocery shopping for the BBQ we were having. After buying the burgers and dogs I had to clean the BBQ, set up the patio, prepare the food, and set up some toys in the back yard for the kids. We just bought a water slide for the kids and I had to set it up for the first time. All this took place in about 2.5 hours. I told you I was busy. Then I had to work the BBQ and serve the guests. After I had to clean up and now I have a moment to enter my blog before I go to bed. Tomorrow is a day off so I'll blog again Friday.

Snowdaddy

Squat Day

I was really looking forward to squat day today. Two days off over the week end was rough. Here is how things went today.

Low Box Squats - 4 sets, 4 reps, 275lbs / 4 sets, 4 reps, 295lbs.
Lying Leg Curls - 4 sets, 6 reps, 120lbs.
Inclined Leg Press - 4 sets, 10 reps, 290-560lbs.
(ss with)Inclined Calf Extensions - 4 sets, 10 reps, 290-560lbs.

I'm still surprised how much stronger I feel after a month off. I'm not going to question it, I'll just keep adding plates.

Snowdaddy

Deadlift Day

Today was deadlift day. I took yesterday off and rested my legs. It's sort of a love-hate feeling when I hit legs for the first time after a long break. Here is what happened.

Deadlifts - 8 sets, 4 reps, 365lbs
Lat Pulldowns - 4 sets, 6 reps, 185-235lbs

I had two more exercises to perform but I was catching up with a fellow lifter at the gym. I haven't been there is 7 months. I should have done.

Good Mornings - 4 sets, 6 reps
Weighted Declined Sit Ups - 4 sets, 10-15 reps.

Next time.

Snowdaddy

Second Work Out

Today was bench day and I'm still sore from Monday when I was goofing around. I should have warmed up a bit more because I tweeked something under my arm pit. It didn't feel serious so I decided to continue with what I could. Here is what happened.

Bench Press - 8 sets, 4 reps, 225lbs
Dips - 4 sets, 6 reps, All Me. (failed on third set)
Lat Pull Downs - 4 sets, 6 reps, 185-235lbs
Single Arm Dumbbell Press - 4 sets, 8 reps, 50-70lbs

The single arm presses are something new for me. I liked doing standing push presses in the rack so the single arm presses will be a great alternative. I do them strict by haveing a staggered stance and holding on to a rack with my free hand. Tomorrow will be a day off and Friday will be Deadlift day.

Snowdaddy

First Work Out

Today was my first real day back in the gym. Yesterday I goofed around for about an hour to get the feel back. I started with bench and was surprised to finally bench three plates. 315lbs! Ya for me! Today's work out went something like this.

Low Box Squat - 8 sets, 4 reps, 275lbs
Lying Leg Curls - 4 sets, 6 reps, 80-120lbs
Inclined Leg Press - 4 sets, 10 reps, 270-540lbs
(ss with) Calf Extensions - 4 sets, 10 reps, 270-540lbs

Everything felt good. I think the rest has done me well and I'm starting this new program from beyond where I left off while working over seas.

Snowdaddy

Home Sweet Home

When I got home from over seas I went on some much needed R&R with my family. We decided to tour the west coast of the USA, route 101. Our tour took us from our home in Winnipeg to the Rockies in British Coloumbia. From there we took hwy 101 straight south to San Diego. Then East to Houston, then straight North to home. If you follow the route on a map we managed to travel through some amazing places. My favorite part of the trip, other than spending the time with my family, was Venice Beach California.
There I went to Muscle Beach where I pumped of some sets of bench press. I Then went to the mecca, Gold's Gym Venice Beach. In the parking lot I ran into Tom Magee and we had a good conversation about powerlifting in Canada. Inside I talked to and had my picture taken with Gunter Schlierkamp. What a great guy. Here are some pics of my experience.




Snowdaddy