Travel

I'm sitting in the Halifax International Airport waiting for my flight to Toronto. I'll be away till Thursday but of course I brought my belt and knee wraps in case I have the opportunity to lift. Yesterday was awesome!!! It was stupid warm with a slight breeze and I spent the whole day wallowing with my kids in the pool and hitting some light bench press with arms thrown in.

Warm Up - Who needs to warm up. It's 34C with the humidex.
Flat Bench Press - 6 sets, 12 reps, 3 at 135lbs / 3 at 185lbs.
Light Band Bent Over Triceps Ext - 6 sets/12 reps/light band.
Cambered Bar Curls with Medium Bend - 6 sets/12 reps/medium band + 20lbs.
Pull Ups - 3 sets/6 reps/medium band assistance.

A nice controlled work out. Just something to keep the joints lubricated. Afterwards the wife referred to me as a"Manapotamus", half manatee, half hippopotamus. A couple beers and BBQ made the afternoon complete.

Snowdaddy

600th Post!!!

Wow!!! Where does the time go. 600 posts!!! Today was my first work out with bands. I kept things simple but still had a great work out.

Warm Up - 5 minutes Stationary Bike.

Bench Press with Light Bands (-45lbs @ chest, +/-0lbs @ lock out) -
135lbs/12 reps, 225lbs/8 reps, 313lbs/3 reps, 335lbs/1 rep, 335lbs/1 rep, 225lbs/12 reps.

5 minutes Stationary Bike.

Bench Press with Light Bands - 225lbs/12 reps.

5 minutes Stationary Bike.

Bench Press with Light Bands - 225lbs/12 reps.

I would have gone longer but had to get my kids from school. Next work out, Back.

Snowdaddy

Sweating with Squats

Another aerobic based work out with some compound movements thrown in.

Stationary Bike - 15 minutes.

*Super Set the following (3x)*

Squats - 125lbs/12 reps, 145lbs/14 reps, 165lbs/16 reps.
Standing Calf Raises - 125lbs/12 reps, 145lbs/14 reps, 165lbs/16 reps.
Lying Leg Curls - 70lbs/12 reps, 70lbs/14 reps, 70lbs/16 reps.
Leg Extensions - 70lbs/20 reps, 70lbs/24 reps, 70lbs/26lbs.
Stationary Bike - 5 minutes.

The whole work out took about 1 hour. It's raining like crazy outside today and the humidity is very high. I was soaked through everything when I was finished. The cardio work is getting easier. Thats the whole idea.

Snowdaddy

Aerobic Back

Up at 0410hrs this morning to get in a work out. Actually all my work outs this week have been at "O Dark Hundred".

*Repeat following 3 times with minimal rest*

Stationary Bike - 5 Minutes (med-high intensity).
Bent Over Barbell Rows - 135lbs/12 reps.
Dumbbell Rows - 85lbs/12 reps per side.
Barbell Curls - 75lbs/12 reps.

The whole thing took about 40 minutes and my heart rate was up around 150BPM for most of the work out. This week end will be rest. Next week I work nights and will have lots of time to work out. GRRRRR!!!

Snowdaddy

Two Work Outs

Today I managed to fit in two work outs. This morning, Jogging. This afternoon, Heavy Squats.

Morning;

Jog - 5 minutes, Walk - 1 minute, Jog 1 minute, Walk 1 minute, Jog 1 minute, Walk 2 minutes.
Stationary Bike - 5 minutes (med-high intensity).

Afternoon;

Warm Up - 5 minutes Stationary Bike.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/2 reps (knee wraps), 455lbs/1 rep (knee wraps), 315lbs/6 reps.

Jogging went well and 455lbs squat (considering I have done any heavy training in a while) are really good. I'm so pleased with my performance today I'll take a break tomorrow.

Snowdaddy

Jogging

Today was day one of proper jogging. I was up at 0415hrs to beat the streets.

Jogging - Around the block, I'm guessing about 4 to 5 minutes.

*Repeat Following 3 Times*
Stationary Bike - 2 minutes (medium-high effort).
Bench Press - 135lbs/20 reps.

Not too shabby for that early in the morning. I'll try to keep jogging in the morning this week.

Snowdaddy

Aerobic Bench Press

In the spirit of continuing my cardiovascular training I did the following this morning.

Warm Up - 5 minutes Stationary Bike 5 Minutes.

Bench Press - 10 reps wide grip, 10 reps narrow grip / 135lbs.

Stationary Bike - 5 minutes.

Bench Press - 10 reps WG, 10 reps NG / 185lbs.

Stationary Bike - 5 minutes.

Bench Press - 10 reps WG, 10 reps NG / 225lbs.

Stationary Bike - 5 minutes.

Bench Press - 12 reps WG / 225lbs.

Stationary Bike - 5 minutes.

Bench Press - 12 reps WG / 225lbs.

Not a very creative work out but it kept my heart rate up for a bit over an hour. All the bike was done at a medium+ intensity burning about 250 KCal as the computer on my bike told me.

This week end I'm driving to Halifax to pick up another piece of equipment for the SANCTUM. Here's a picture.

I'll take some pictures in the SANCTUM once it's organized.

Snowdaddy

Crazy Legs, and Shoulders

Switching my work outs to a cardio base is awesome. Today's work out really kicked my arse!

Warm Up - 5 minutes stationary bike.

*super set the following (no rest).
Squats - 3 sets/10 reps/135, 185, 225lbs.
Lying Leg Curls - 3 sets/10 reps/70lbs.
Leg Extensions - 3 sets/20 reps/70lbs.
Sit Ups - 3 sets/15 reps.
Jog 200m, Walk Jog 200m (x3).
Stationary Bike (med high intensity) - 2 minutes (x3).

*super set the following (no rest).
Standing Shoulder Press - 3 sets/10 reps/95, 115, 115lbs.
Single Arm Side Laterals - 3 sets/10 reps/25lbs.
Stationary Bike - 3 sets/2.5 minutes.

Finished off everything with a walk around the block. The whole work out took about 1hr 20minutes. I checked my heart rate when riding the bike and it was any where from 150 to 160BPM. Great cardio work out. I think I'll be ready for my PT test when I can do this work out with no walking during the full 400m to the end of my street and back for three sets.

Snowdaddy

Back, ect...

Quick but good work out. I'm going to the kids school BBQ at lunch.

*Super set the following (no rest between sets. Short rest between groups)*

Bent Over Rows - 5 sets/10 rep/135,135,185,185,225lbs.
Broom Handle Twists - 5 sets/30 reps.
Bar Bell Curls - 5 sets/10 reps/70, 70 90, 90, 90lbs.
Sit Ups - 5 sets/15, 15, 15, 20, 20 reps.
Dumbbell Rows - 1 set/10 reps/85lbs.

All be sure to add the dumbbell rows for 5 sets next time. I also walked the kids to school this morning. 4km.

Snowdaddy

Training

Nothing I've been doing lately is part of a program. I'm just keeping busy.

Tuesday 8 June 2010.

Work with my son on his Muay Thai training - Jogging, Push Ups, Sit Ups. VIDEO

Wednesday 9 June 2010.

Walk my kids to school and push a stroller to the local mall - 5km pushing stroller.
Bench Press - 5 sets/10 reps/135lbs.
2 Hand Dumbbell Concentration Curls - 5 sets/12 reps/55lbs.
Bench Press - 5 sets/10 reps/225lbs.

Thursday 10 June 2010.

Walk my kids to school and return home - 4km walk.
Pick Up my kids from school and return home - 4 km walk.

I haven't officially started cardio training but the walking still feels like I've been active. Tomorrow I'll be in the SANCTUM once I've walked the kids the school. Back Work.

Snowdaddy

Legs and Shoulders

Last week was insane busy so I didn't get the work outs I wanted. Hopefully this week is better. At least it's starting out great!

Warm Up - 7 minutes Stationary Bike.

Super Set the following (no rest between)

Squats - 135/185/225lbs for 10 reps.
Lying Leg Curls - 80/90/90lbs fpr 10 reps.

Leg Extensions - 80/90/90lbs for 20 reps.

Stationary Bike - 2 minutes.

Brisk walk around the block - 10 minutes.

Super Set the following (no rest between)

Standing Military Press - 90/90/90lbs for 10 reps.

Bar Front Raises - 25/25/25lbs for 10 reps.

Bent Side Laterals - 25/25/25lbs (dumbbells) for 10 reps.

Stationary Bike - 2 minutes.

Another brisk walk around the block - 10 minutes.

Tomorrow I'll be at the base gym with my son.

Snowdaddy

PS here's some pics from my last competition.

Chest and Triceps

Boy am I ever out of shape. Last night at work my new program really kicked my ass.

Stationary Bike - 10 minutes.

Giant Set

Inclined Bench Press - 3 sets/10 reps/135lbs.
Push Ups - 3 sets/10 reps.
Flat Bench Flys - 3 sets/10 reps/55lbs.

Giant Set

Skull Crushers - 3 sets/10 reps/50lbs.
Dumbbell Kick Backs - 3 sets/10 reps/25lbs.
OH Dumbbell Extensions - 3 sets/10 reps/65lbs.

Stationary Bike - 6 minutes.

Snowdaddy

Deloading

I read an article a few months ago about deloading after a competition. He's my attempt at a deloading work out.

Stationary Bike - 10 minutes.

Squats - 135lbs/6 reps, 225lbs/6 reps.
Bench Press - 135lbs/6 reps, 225lbs/6 reps.

Walk - Jog Indoor Track - one lap of each x 3.

Sit Ups - 4 sets/12 reps.

Stretching upper and lower body.

Not really a great work out but I feel much better today, not so stiff or sore. Now I begin with the weight loss program.

Snowdaddy

2010 Nova Scotia Provincials

Here's the beef on the 2010 Nova Scotia Provincial Powerlifting Championships. The results haven't been posted. I'll post a link later.

Squats - 255kg, I probably left a bit on the platform. I opened low (225kg) which I found lightened the mood. I might have been good for 265kg. All things said and done, great squats.

Bench Press - 200kg, WOW!!! A 5kg competition PB. I wish I would have video taped to see how fast I pressed the bar. I might have been good for another 5 to 10kg.

Deadlift - 225kg, Yikes! The lowest deadlift I've done in competition. My opener went great. 250kg for my second came up strong but I over pulled and bent my knees. 252.5kg on my third came up just a strong but once again my knees bent. I squeezed everything, glutes and quads, to get the lock out but my left knee was vibrating. Something to work on.

I feel that I understand my gear now and I know how it works. The meet was really well organized with lots of volunteers. A great meet all around.

Snowdaddy

2010 Nova Scotia Provincials

I back home from my latest competition. The Nova Scotia Provincial Powerlifting Championships were held in Digby. Here's how it went for me.

Squats - 225kg/245kg/255kg. All white lights.
Bench Press - 180kg/190kg/200kg. All white lights.
Deadlifts - 225kg white/250kg reds/252.5kg reds.

The only lifts I missed were my last two deadlifts. I had no problem getting the weight to lock out but my knees buckled at the top of the pull. The 225kg deadlift really dropped my total. Right now I'm barely awake so I'll comment more later.

Snowdaddy

Last Squat Day

Today I just wanted to go for my opening squat attempt.

Warm Up - 5 minutes stationary bike.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/2 reps with knee wraps.
Gear Squat - 545lbs/1 rep knee wraps and straps up.

This was by far the easiest squat I've made at this weight. I'll post the video later. So, right now my opening squat at the Nova Scotia Powerlifting Championships will be 250kg, 265kg second, 275kg third.

Snowdaddy

Deadlifts

With my right triceps bothering me I've stopped benching. Wednesday's work out was a no go. Today's deadlifts were alright but nothing great. Here we go.

Warm Up - 6 minutes stationary bike.
Squats - 135lbs/8 reps, 225lbs/6 reps.

Raw deadlifts - 225lbs/4 reps, 315lbs/3 reps.
Geared Deadlifts - 405lbs/1 rep, 495lbs/1 rep, 565lbs/miss.

The 495lbs flew off the floor like it wasn't even there. I almost had the 565lbs but failed at lock out. Unusual for me.

Snowdaddy

Squats

Once again elbow pain has negatively effected my performance. Squats were amazingly strong today but elbow pain brought my work out to a quick end. I have spent some time this evening to research where the pain originates from. I have discovered that it isn't bursitis but it is tendinitis of the elbow that I have. Funny, a powerlifting with "tennis elbow". Here's how today went.

Warm Up - 7 minutes stationary bike.

Squats - warm ups, 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/2 reps.
Squats in Gear (suit and knee wraps) - 495lbs/1 rep, 555lbs/1 rep.

Video

At this point my elbow was almost unbearable. Stripping the bar was excruciating. After thorough icing and an airborne smartie (400mg ibuprofen) I felt much better. I guess I'll be spending the rest of the week with an ice pack on my right elbow.

Snowdaddy

Video of Bench and Deadlifts

Here is the video of Wednesday's bench and Friday's Deadlifts. The bench was way less than stellar.

Bench Press and Deadlifts

Snowdaddy

Deadlifts

Today I was a bit concerned with how my back would hold up. In the past deadlifts haven't bothered my back. Not unless I was being stupid an not concentrating on technique. I had no such troubles today.

Warm Up - 6 minutes stationary bike.
Squats - 135lbs/10 reps, 225lbs/6 reps.
Bench Press - 3 sets/12 reps/135lbs. (varying grip width).
Sumo Deadlifts - 225lbs/3 reps, 315lbs/2 reps, 405lbs/1 rep.

At this point I watched the video I was making and found the I was pulling entirely with my lower back. Not good. I put on my deadlift suit for the following. Making sure to drop my hips and reach down for the bar, not bend over for the bar. I'll post the video later and you'll see the difference.

Sumo Deadlifts (Titan Superior) - 495lbs/1 rep with long hold at top, 515lbs/1 rep with long hold at top.

Hanging Leg Raises - 3 sets/12 reps

Last week end I bought a set of arm straps for doing leg raises off of a pull up bar. They work great in my rack. The best part is I only payed 2.99$ for them new in the box. Very Cool. My week end is off then Squats on Monday.

Snowdaddy