Bench Press

A little lighter today than last Bench Press work out. I did, however, push pretty good.

Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/16 reps, 135lbs/3 reps dynamic, 225lbs/10 reps, 225lbs/3 reps dynamic, 315lbs/4 reps, 315lbs/2 reps dynamic.

Power Phase
Bench Press - 3 sets/1, 1, 2 reps/335lbs, 5 sets/1 rep/345lbs.

Pump Phase
Bench Press - 6 sets/4 reps/275lbs dynamic.

Extra Stuff
OH Dumbbell Ext - 3 sets/12 reps per arm/25, 30, 35lbs.
Behind Neck Barbell Standing Shoulder Press - 4 sets/12 reps/40, 50, 60, 70lbs.
OH Plate Extensions - 2 sets/12 reps/45lbs Stretching with a dynamic extension.

The whole work out took about 2 hours. The bench I use when training at work is quite low so I have troubles setting up properly. That is why numbers today are a bit low. A work project to raise the bench a bit shall be in the near future. I really enjoyed the shoulder presses. I will have to play with them a bit more.

Snowdaddy

Deadlifts

Not my best day of Deadlifts but I still had a chance to pull. Not strong but I worked my technique.

Warm Up
Leg Swings and Lots of Stretching.
I am still stiff and sore from Squats last week.
Squats - 2 sets/75kg/6 reps, 4 sets/1 rep/125kg.
Still working the wide grip technique.

Working Sets
Deadlifts - 10 sets/1 rep/165kg.

By the seventh set I was starting to feel the correct form. Sitting back and taking the slack out of the bar before driving with the pull. I will be wise to keep the weights low on Deadlifts and work back up. I am not scheduled for any competitions soon. It is time to rebuild the machine.

Core Work
Stability Ball Sit Ups - 3 sets/20 reps.

That's another point to work on. Core.

Snowdaddy

Bench Press

Mixed results from today's training. Not as strong as I thought but lots of good work.

Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/3 reps (dynamic), 115kg/8 reps, 115kg/3 reps (dynamic), 145kg/4 reps, 145kg/1 rep (dynamic).

Power Phase
Bench Press - 155kg/1 rep, 155kg/1 rep, 165kg/1 rep, 165kg/1 rep, 167.5kg/miss, 167.5kg/miss.

Pump Phase
Bench Press (+light bands) - 6 sets/4 reps (dynamic)/115kg + light bands.

Extra Fun
Dumbbell Rows - 85lbs/8 reps.
Bent Over Barbell Rows - 4 sets/135, 225, 225, 225lbs/8 reps.
Lat Pull Downs - 190lbs/6 reps.
Dumbbell Hammer Curls - 40lbs/16 reps, 45lbs/16 reps.

My hips and legs are very stiff and sore from the Squats two days ago. I don't think it effected my work out today but it was still a bit of a distraction. Feeling big and strong.

Snowdaddy

Squats

Today I beat the hell out of myself with Squats. Full work out and again I took my time to think about what needs to be done. Feeling doubtful during the work out I thought about the motivational videos I watched last night. I remembered that I am also a beast and need to start training like it.

Warm Up
Leg Swings and Stretching.
Squats - bar/8 reps, 75kg/6 reps, 75kg/3 reps (dynamic), 115kg/4 reps, 115kg/1 rep (dynamic), 3 sets/1 rep/155kg.

Power Phase
Squats (belt and knee sleeves) - 185kg/1 rep, 190kg/1 rep, 190kg/1 rep, 192.5kg/1 rep.

Pump Phase
Squats (no belt, no knee sleeves) - 6 sets/6 reps/115kg.

At this point I am feeling pleased with how well I punished myself. Training like that will only bring me to new records.

Snowdaddy

Bench Press

Really enjoyed Bench training yesterday. I had as much time as I needed so I took my time and concentrated on everything that needed to be done. The numbers showed this.

Warm Up
Leg Swings and Lots of Stretching.
Bench Press - 75kg/12 reps, 75kg/3 reps (dynamic), 125kg/8 reps, 125kg/3 reps (dynamic), 145kg/4 reps, 145kg/1 rep (dynamic).

Power Phase
Bench Press - 150kg/1 rep, 150kg/1 rep, 155kg/1 rep, 160kg/1 rep, 165kg/1 rep, 165kg/1 rep.

Pump Phase
Bench Press (+light bands) - 6 sets/6 reps/110kg + light bands.

Upper Back
Bent Over Barbell Rows - 4 sets/8 reps/135, 225, 225, 225lbs.

A great work out. Hopefully future training works this well.

Snowdaddy

Squat Technique and Deadlifts

While warming up for Deadlifts I do Squats. Working in a few extra sets I can work my new "Elbow Safe" technique.

Warm Up
Leg Swings and Lots of Stretching.
I've been watching a few Olympic Lifters as they warm up and I am stealing a few of their ideas.
New Squat Technique - bar/8 reps, bar/8 reps, 65kg/8 reps, 65kg/3 reps (dynamic), 105kg/6 reps, 105kg/3 reps (dynamic), 105kg/3 reps (dynamic), 3 sets/145kg/1 rep (dynamic).

Deadlifts
Conventional Deadlifts - 155kg/3 reps, 3 sets/1 rep/205kg, 2 sets/1 rep/225kg.

Lat Pull Downs - 175lbs/8 reps, 205lbs/6 reps, 205lbs/6 reps.

Feeling good and solid. The work out took some time to complete but I was thinking through each and every set to make sure I accomplished what I was there to do. I need to figure out a way to place safety bars with the new wide grip on Squats.

Snowdaddy

Bench Press

On New Year's Day I went into work, the only gym that was available, for some Bench Press. I love working out on these stat holidays. In some egotistical way it makes me more hard core and more dedicated than almost everyone else. It was a great work out.

Warm Up
Leg Swings and Stretching.
Bench Press - bar/12 reps, 135lbs/20 reps, 135lbs/12 reps, 225lbs/10 reps, 225lbs/3 reps (dynamic), 315lbs/3 reps, 315lbs/1 rep (dynamic).

Power Phase
Bench Press - 7 sets/1 rep/335lbs. (5th set was for a double)

Pump Phase
Bench Press (+light bands) - 6 sets/5 reps/225lbs +light bands. (last set was for 6 reps)

Upper Back Work
Seated Machine Rows - 4sets/12 reps/135, 165, 185, 125lbs.

I really like the warm up this time. One set of normal reps followed by one set of the same weight but with dynamic reps. Something to continue in the future. Today I am facing the crappy weather and heading to the 17 Wing Strength Club for some Deadlifts.

Snowdaddy

New Year's Eve

Today is New Year's Eve and a time to reflect on what happened in 2014 and what my goals and aspirations or for 2015. 2014 was a crazy busy year but first let me recap what my goals were last year this time.

Here are a few goals for 2014.

• With the current change to the Military annual PT test I do not have to stop Powerlifting to pass. My training this year will go uninterrupted. Hopefully.
• I have included support work with the Doug Hepburn "B" routine. It is really working well. I will maintain this style of training and try to make a training video to explain my training program.
• The 2014 OptiMYz meet was cancelled. Oh well, it was good while it lasted. OptiMYz wanted to go in the Crossfit direction.
• The 2014 Nationals is in Ontario and I am planning on attending. I have some big goals for this meet. So far so good.
• I found out late 2013 that I am promoted. This includes a posting. Currently we understand we are going to Ottawa this summer. This will make my year completely uncharted.

I am not going to make too many plans for this year as I don't really know what is going to happen. I will continue to train hard and smart.

Here is what actually happened.

• The beginning of the year was uneventful. My training for Nationals was the most disciplined for any meet I have ever done. The results speak for themselves.

Squat - 205/212.5/220kg

Bench Press - 160/165/(miss)167.5kg

Deadlift - 257.5/272.5kg/pass

Total 657.5kg

• After Nationals powerlifting got put on the back burner and I got ready for my promotion and the posting. We thought we were going to Ottawa but it turns out we came back to Winnipeg. More importantly 435 Sqn. Back to where it all began. Life is funny. Good, but funny. My family and I are extremely pleased to be back in Winnipeg. I guess this place is as much home as any place for us.
• Being back in Winnipeg means I am back to the 17 Wing Strength Club, which I am the founder and now the Vice President. It's a great club and it gives me (and it's members) a hard core place to bend bars. Lots of familiar and friendly faces welcomed me back.
• I am also back in touch with my coach and friend Brock Haywood and his lovely wife Susan. These two outstanding people are the reason I started powerlifting. It does my heart good to call Brock and Susan my friends.
• Since being back I have judged at two meets and was the co-meet director for the 17 Wing meet. Lots of work but I am glad to be a part of it.
• The move meant I had to give up my amazing home gym. We have an attached garage on our new home but it isn't insulated or heated. I worked out there until the winter came. Now it is just too cold. This next summer priority is to get the garage ready for next winter and organize my new garage gym.
• First and foremost this year the best thing that happened was my relationship with my wife. I said in 2013/2014 that the longer my wife and I are together the better we get. I was right with that statement. Again this year we are more in love than ever before. Thank you Kathy for being with me. I Love You.

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.

Snowdaddy

Squats

Not much time for training today but I still managed to get into gear for a couple quality sets.

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 65kg/6 reps, 65kg/6 reps, 105kg/6 reps, 145kg/3 reps, 145kg/1 rep.

Working Sets
Squats - 185kg/1 rep.
Squats Suit - 185kg/3 reps, 235kg/1 rep, 235kg/1 rep.

At this point my wife had called and she was ready to pick me up. Wish I would have had more time to play. Squats were feeling good and my adductor problems are non-existent. Tomorrow being New Years Eve I want to get into a gym for some bar bending.

Snowdaddy

Bench Press

Came into work early for some fun and games. The bench wasn't very good, too low. The hooks were too low to efficiently take the bar. The bar was greasy with no chalk. Everything else was really good. Had fun Benching today.

Warm Up
Shoulder / Arm Rotations and Stretching.
Bench Press - bar/12 reps, 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/3 reps.

Power Phase
Bench Press - 3 sets/1 rep/335lbs, 3 sets/1 rep/345lbs.

Pump Phase
Bench Press - 6 sets/4, 4, 4, 5, 5, 5 reps/225lbs + light bands.

I am taking a new post work out supplement called "Cellmass". Today is only the second time taking it. I will report later if it stacks up to "Krush" which is my favorite post work out supplement. Enjoying a massive pump. Leftover turkey will fill my void later after I'm done a few hours at work. Every champion must pay thier penance.

Snowdaddy

New Squat Technique

In the interest of saving my elbows after heavy squats I am changing my set up. A wide grip should do the trick. Also, so I don't grasp the bar too tightly I am putting my pinky under the bar instead of wrapping it around the bar with the other fingers. Felt pretty good.

Warm Up
Double Leg Swings and Extra Stretching.

New Squat Set Up
WG Squats (new set up) - bar/8 reps, bar/8 reps, 135lbs/6 reps, 135lbs/4 reps, 135lbs/4 reps, 225lbs/4 reps, 225lbs/4 reps, 315lbs/1 rep, 315lbs/1 rep, 365lbs/1 rep.

Deadlifts
Deadlifts - 315lbs/4 reps, 5 sets/1 rep/405lbs.

Today was a great training day. Even with the recent adductor the new technique felt good even at 365lbs. I really liked forcing the bar with my upper back only instead of pressing with my back and arms. I also put on my Santa t-shirt for training today as it is Christmas. Merry Christmas.

Snowdaddy

Adductor Problems

Last year this time I was plagued with an adductor tear problem. I would rest it and come back slowly but it would flare up as soon as I went heavy. Well, its back again.

Warm Up
Leg Swings and Stretching.
Squats - bar (20kg)/10 paused reps, 75kg/4 reps, 75kg/4 reps, 125kg/4 reps, 155kg/2 reps.

Power Phase
Squats - 4 sets/1 rep/175kg, 1 set/1 rep/185kg.

"Tweak"!!! Now my work out is done. I have been very sedentary lately and I think that is the problem. during the summer I was walking a lot and I think that must have strengthened those support muscles. Time to start walking again. But, its so cold!!!

Snowdaddy

Deadlifts

Not really feeling it today. The Christmas season is soon upon us and my mind is else where. Work is becoming a pain in the butt and I am working over the holidays. Because I can't work out at home (too cold) I am bringing my squat stands into work where we have a small gym with just enough Olympic plates to have fun. Today I "picked things up and put things down".

Warm Up
Paused Squats - 60kg/8 reps, 60kg/8 reps, 100kg/4 reps, 100kg/4 reps.
Deadlifts - 125kg/4 reps, 175kg/1 rep.

Working Sets
Deadlifts - 5 sets/1 rep/215kg (first two sets sumo in gear nxg)
Deadlifts - 3 sets/1 rep/175kg.

Like I said, nothing special. I spent a lot of time chatting with my good buddy Al B. At the begining of the work out I was trying out squats with a collar to collar wide grip on the barbell in an effort to reduce the pressure on my elbows during squats. I liked the way they felt but it is difficult unracking and racking the weights in a power rack. I pinched my hand once. I know, waaaaaa. Squatting with the stands will allow me to bring them in a bit and it will no longer be an issue.

Snowdaddy

Bench Press

I need to take a day of rest between Squats and Bench Press. My elbows today were bothering me so much I had trouble finishing the work out. I am pleased with my performance dispite the painfull elbows.

Warm Up
Leg Swings and Stretching.
Foam Rolling Back.
Bench Press - 60kg/12 reps, 60kg/12 reps, 100kg/10 reps, 140kg/4 reps.

Power Phase
Bench Press - 6 sets/1 rep/150kg.

Pump Phase
Bench Press - 6 sets/5, 5, 4, 5, 4, 4 reps/100kg + light bands.

WG Lat Pull Downs - 2 sets/6 reps/190lbs.

Lowing the weight was agony. the last few inches before touching my chest with the bar was very distracting. Although not any where near my strongest bench work out I am feeling better and every Power Phase rep felt very easy and controlled.

Snowdaddy

Squats

I am really enjoying Squatting in gear lately. Yesterday I tried a size 50 Titan Centurion but with NXG+ material, not the size 52 Super Centurion I normally wear. The NXG+ is much softer and very comfortable. Or, at least as comfortable as a squat suit can get.

Warm Up
Leg Swings and Stretching.
Paused Squats - 60kg/8 reps.
Rolling Legs.
Squats - 60kg/6 reps, 100kg/6 reps, 140kg/3 reps.

Power Phase
Squats (no knee sleeves, no belt) - 180kg/1 rep.
Squats (with knee sleeves and belt) - 200kg/1 rep.
Squat Suit - 210kg/3 reps, 230kg/1 rep, 250kg/1 rep, 255kg/1 rep.

Pump Phase
Squats (no belt, no knee sleeves) - 4 sets/3 reps/100kg.

Showered then off to work. Supper was left over turkey. Yummy!!! Feeling good.

Snowdaddy

Deadlifts

Split down from work a bit early today for some Deadlifts. More fun with gear.

Warm Up
Leg Swings and Stretching.
Paused Squats - 135lbs/6 reps, 135lbs/6 reps.
Deadlifts - (Sumo) 225lbs/6 reps, 315lbs/3 reps, (conv) 405lbs/2 reps.

Power Phase
Deadlifts - 475lbs/1 rep (classic conventional).
Sumo Deadlifts in Gear (Superior Suit NXG+) - 5 sets/1 rep/475lbs.

Pump Phase
Conventional Deadlifts (classic) - 4 sets/3 reps/315lbs.

Feeling good even though this week has been a bit crazy.

Snowdaddy

Bench Press

This training day was not at home or at the 17 Wing Strength Club. I have been deployed and I am located at an undisclosed northern location. I will be able to post pictures later but until then I will just be able to post on the lifts.

Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/6 reps.

Power Phase
Bench Press - 8 sets/1, 1, 1, 1, 2, 1, 2, 1 reps/315lbs.

Pump Phase
Bench Press - 6 sets/6 reps/225lbs.

Extra Stuff
Cable Triceps Extensions - 4 sets/12 reps/various weights.
Hammer Strength Lat Pull Down Machine - 4 sets/8 reps/90, 180, 270, 180lbs.

I really liked the Pump Phase today. They were very dynamic with good speed. Working out at a commercial gym today meant that I was subject to the many weirdo's that work out there. One gym was doing 1/4 dips and pull ups and crashing the stand against the wall with every rep. I could hear him over my head phones. Hopefully I will scare away these geeks when I do Deadlifts next work out.

Snowdaddy

Deadlifts

Off to the 17 Wing Strength Club for some fun and games. What I mean is DEADLIFTS!!!

Warm Up
Leg Swings and Stretching.
Squats - 60kg/6 reps.
Quad Rolling.
Squats - 60kg/6 reps.
Sumo Deadlifts - 75kg/6 reps, 115kg/3 reps, 155kg/1 rep.

Power Phase
Sumo Deadlifts in gear (NXG) - 205kg/1 rep, 205kg/1 rep, 245kg/1 rep, 245kg/1 rep.
Conventional Deadlifts (classic) - 245kg/1 rep.

Speed Work
Deadlifts (2 sumo, 4 conv) - 6 sets/1 rep/150kg.

Extra Stuff
WG Lat Pull Downs - 2 sets/8 reps/190lbs.
Bent Over Dumbbell Rows - 1 set/8 reps/105lbs.
Cable Press Downs - 2 sets/12 reps/100, 120lbs.

It was a good Deadlift day and I feel better for it.

Snowdaddy

Squats

Oops I missed posting a work out from Tuesday.

Warm Up
Leg Swings and Stretching.
Squats - 60kg/8 reps
Rolling Legs
Squats - 60kg/6 reps, 100kg/6 reps, 140kg/3 reps.

Power Phase
Squats - 3 sets/1 rep/180kg, 2 sets/1 rep/190kg.

Pump Phase
OH Squats - 3 sets/6 reps/bar.

My elbows were really bothering me and I was distracted by some crappy FB posts. I guess I'm too sensitive. At least I got under the bar. Next week will be better for sure.

Snowdaddy

Bench Press

I suffered through Bench Press today. My elbows were bothering me after Squats yesterday. Today they really were aching. I grit my teeth and hammered through a pretty good work out.

Warm Up
Shoulder Rotations and Stretching
Bench Press - bar/12 reps, 60kg/12 reps, 60kg/8 reps, 100kg/6 reps, 140kg/4 reps.

Power Phase
Bench Press - 5 sets/1 rep/150kg.

Pump Phase
Bench Press (with light bands) - 6 sets/4 reps/100kg +light bands.

In an effort to try to keep my elbows warmed up I also did the following.

Barbell Curls (just bar) - 4 sets/12, 16, 20, 12 reps.

Lowering the last few inches with the bar to my chest was agony. The Pump Phase was light and was fun. I concentrated on speed and pressed the four reps as fast as possible. I would like to do the Pump Phase like this from now on. Lets see if I remember this for next week.

Snowdaddy