Deadlift Video

Here is the video of my last 525lbs Deadlift.

525lbs Deadlift

Snowdaddy

Deadlifts

Last week Deadlifts were far from great. This week brings me another step closer to where I left off. Today's Deadlifts felt very good. The body is willing but it felt like I need to condition myself to mentally handle the bigger weights. It'll come. It's also great that I'm doing this at a much lower body weight, under 300lbs.

Warm Up
Stretching (focusing on hip mobility).
Squats - 135lbs/8 reps, 225lbs/6 reps.
Deadlifts - 365lbs/6 reps.

Power Phase
Deadlifts - 3 sets/1 rep/525lbs.
*5 minutes rest between sets*

Pump Phase
Deadlifts (with grey bands) - 6 sets/3 reps/525lbs (380 to 430lbs).
*3 minutes rest after each set*

I'm surprised I am able to Deadlift today after the walk on Tuesday. I wanted to really stretch my hips during warm up today because I noticed my hips rising while Deadlifting last week. Today I felt like I sat back into the lift more. Felt good. The numbers today seem like a good place to start the Hepburn B program once again.

Snowdaddy

Walking

What a wonderful day. The sky is clear, the sun is shining. The temperature is about +2 degC. Time to go for a walk. It's been about a month since my last walk so I wanted to get back into it strong by setting a new distance PB.

Walking - 11.20 km, 1:58:11, 1838 kcal.

My previous best walk was 7.66km in an hour and 20 minutes. I think I set a new personal best. Right now I'm quite sore and my calves want to cramp up every time I move. Tomorrow should be interesting.

Snowdaddy

Swimming and Bench Press

Fun stuff today. I wanted to mix it up a bit so I decided to go for a swim. In my youth I was a very good swimmer. These days I don't cut through the water so much as the water gets out of my way. Still a good way to burn some calories.

Swimming - 600m various (24 laps).

Dried off, changed, and into the weight room.

Warm Up
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/8 reps, 315lbs/1 rep.

Power Phase
Bench Press - 5 sets/1 rep/335lbs.
*4 minutes rest after each set*

Pump Phase
Bench Press (with Titan RAM) - 1 set/4 reps/335lbs, 5 sets/3 reps/335lbs.
*2 minutes rest after each set*

Upper Back Work
Bent Over Barbell Rows - 4 sets/10 reps/155lbs
*walked a lap of indoor track after each set*

Fun, Fun, Fun... Working out at the base gym today didn't disappoint. The weirdos were out again. Female Crossfitter doing Deadlifts with a bar and 10lbs bumper plates. She would slam the poor little thin plates down with every rep. Not just drop the weight but drive it down to the ground. The rubber bumper 10's were bent all over the place. With more sets she would add 10lbs per side. These were normal small plates putting the thin 10lb bumpers in even more distress. She finally quit with 3 extra plates per side. Crazy.

Snowdaddy

Squats

Getting back the strength I lost from the PT test. I plan on meeting my past numbers and blast right past them. Tonight was pretty damn good if I do say so myself.

Warm Up
Squats - 135lbs/8 reps.
Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps.

Power Phase
Squats (with belt) - 5 sets/1 rep/315, 335, 365, 385, 405lbs (last set with knee sleeves).
*4 minutes rest between sets*

Pump Phase
Squats (with belt) - 6 sets/3 reps/405lbs + med bands (295lbs to 360lbs)
*3 minutes rest after each set*

Last set of the Pump Phase was actually 4 reps. I really had to psych up for the last three Pump Phase sets. Everything felt good and I'll be much stronger next week for working hard this week. Duh!

Snowdaddy

Deadlifts

Went into work about 2 hours early to play with the new equipment. Our gym purchased some new Rogue toys. Three Rogue bars, bumper plates, GH raise, and West Side Power Rack. I've been wanting to try the Rogue bars for a while now to see if they are stiff or springy. I liked the thickness of the bar being 28.5 mm and the knurling was ample. There was just a feeling of economy about the bar. It didn't feel solid like and Eleiko bar or even my Cap bar. It was stiffer than an Ivanko bar. Considering the price it's a good bar. Heres how my Deadlifts went.

Warm Up
Squats - 135lbs/8 reps.
Extensive Stretching.
Squats - 135lbs/8 reps, 185lbs/8 reps.
Deadlifts - 315lbs/6 reps, 405lbs/3 reps.

Power Phase
Deadlifts (with belt) - 3 sets/1 rep/495lbs, 495lbs/515lbs.
*5 mintes rest after each set*

Pump Phase
Deadlifts (with belt) - 6 sets/3 reps/405lbs.
*3 minutes rest after each set*

Not very strong but my back is feeling thick and full today. None of the sets were overly difficult. Watching the video of my lifts I noticed my hips where coming up which means my hamstrings need some work. That will come with heavier squats. I'm back in the game... It's time for war.

Snowdaddy

Bench Press

The garage this morning was cold, -8 degC. Hard Core Canadian Powerlifting work out. I dressed up, wore some gloves, and did my Bench Press work out.

Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/2 reps.

Power Phase
Bench Press - 5 sets/1 rep/335lbs.
*4 minutes rest after each set*

Pump Phase
Bench Press - 6 sets/3 reps/335lbs (with Titan RAM).
*2 minutes rest after each set*

The strength is slowly coming back. Today was a better work out than last week. Next week will be even stronger.

Snowdaddy

Squats

Squats tonight were much better than last week. Not saying they're up to where I would like them to be but with and increase like this I should be back up to normal in 4 to 5 weeks.

Warm Up
Stretching.
Squats - 135lbs/10 reps.
Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps.

Power Phase
Squats (with belt) - 7 sets/1 rep/315, 325, 335, 345, 355, 365, 375lbs.
*4 minutes rest between sets*

Pump Phase
Squats (with belt and medium bands) - 6 sets/3 reps/375lbs (270 to 335lbs)
*3 minutes rest between sets*

I weighed myself again on Saturday morning. Even though I haven't been following my diet very well this week I still managed to weigh in at 300lbs. This week I'm back on track and should be well under 300lbs by the week end.

Snowdaddy

Bench Press

Got into the gym at work for a work out today. We purchased some new equipment and I was excited to try some of it out.

Warm Up
Bench Press - bar/20 reps, 135lbs/12 reps, 225lbs/10 reps.
Stretching.

Power Phase
Bench Press - 6 sets/2, 1, 2, 1, 2, 1 reps/315lbs
*5 minutes rest between sets*

Pump Phase
Bench Press - 6 sets/6 reps/225lbs.
*3 to 4 minutes rest between sets*

Upper Back Work
Bent Over Barbell Rows - 3 sets/10 reps/135lbs, 2 sets/10 reps/185lbs.
Power Cleans - 4 sets/1 rep/135lbs, 2 sets/1 rep/185lbs. (missed 225lbs twice).

Triceps Work
OH Plate Extensions - 4 sets/12 reps/45lbs.

Snowdaddy

Back Under The Bar

Today was my first day back into serious Powerlifting training. Although my weights were meager at best I still managed to finish todays program.

Warm Ups
Light Stretching.
Squats - 135lbs/8 reps, 135lbs/8 reps, 225lbs/6 reps.
More Light Stretching.

Power Phase
Squats (raw) - 3 sets/2 reps/315lbs, 3 sets/1 rep/315lbs.
*5 minutes rest between sets*

Pump Phase
Squats (with grey bands) - 6 sets/3 reps/315lbs (210lbs to 275lbs)
*5 minutes rest between sets*

Right now I'm really feeling a massive pump in my legs. I know I'll be stiff tomorrow but I'll be getting back on the bus sooner than later.
My goals this year leading up until 2014 Nationals will be 500lbs Squat, 400lbs Bench Press, and a 600lbs Deadlift. Of course all lifts will be classic.

Snowdaddy

PT Test

Another year and another PT test. As the CF is changing it's PT testing this year this will be the last time I have to run the 20m shuttle run.

20m Shuttle Run - Level 5, Pass

Grip Test - 76 R/H, 72 L/H, Pass
Push Ups - 20 reps, Pass
Sit Ups - 30 Reps, Pass

Losing the 40lbs prior to the test was very beneficial. The Sit Ups were the easiest I've done in years. Again the Shuttle Run almost killed me. I'm pleased as I am every year to be done. Now, where did I put my weight belt? It's time to start bending bars.

Snowdaddy

Cardio Training

This morning I weighed myself at 300lbs. I am very pleased reaching this milestone. This is the lightest I've been since 2009. Today is my last day of Cardiovascular training before my PT test on 12th February. I didn't want to push too hard but I wanted to make sure I was huffing and puffing.

Walking - 2 laps.
Run 1 lap (125m) / Fast Walk 1 lap (125m) - 20 laps (10 of each).
Walking - 4 laps.

Stationary Rowing Machine - 10 minutes, 2.2km.

Walking - 4 laps

I'm pleased with todays training. All the work outs leading up to this PT test have been the best I've done in several years. That said I should have no problem making a pass, level 5.

Snowdaddy

Core Work

A little bit of time this morning so I put on a fire in the garage and did some core work.

Stability Ball Sit Ups - 3 sets/20 reps.
Stability Ball Jack Knife - 3 sets/12, 15, 15, 20 reps.

Cable Triceps Extentions - 3 sets/20 reps/35kg.
Narrow Grip Bench Press - 3 sets/20 reps/135lbs.

This was the first time I've tried Stability Ball Jack Knifes. I like em' and I'll be doing them again for sure. Not much of a work out but with my PT test next week it's not time to be killing myself. After the 12th it will be time for punishment.

Snowdaddy

Jogging

Next week is my annual PT test. So this week is my last kick at the can. Jogging today on the indoor track felt much better than in the past.

Walking - 2 laps.
Jogging - 10 laps, 8 minutes 45 sec.
Walking - 2 laps.
Run 50m / Walk 75m - 8 laps.
Walking - 4 laps.

Total - 26laps.

Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/2 reps, 315lbs/3 reps, 315lbs/3 reps, 315lbs/3 reps.

Afterwards I feel much better than in the past. I am really getting excited about after the PT test. I will start back into my regular Doug Hepburn routine.

Snowdaddy

Jogging For Time

6.5 laps of the indoor track is very close to the total distance I have to run for my PT test. Today I wanted to jog 6.5 laps in 5 minutes. Here is how it went.

Walking - 2 laps.
Stretching.
Walking - 2 laps.

Running - 6.5 laps, 5 minutes 10 seconds.

Walking - 2 laps.
Run 50m / Walk 75m - 8 laps.
Walking - 2 laps.
Sit Ups - 20 reps.
Walking - 2 laps.
Push Ups - 20 reps.
Walking - 2 laps.

Total - 26.5 laps, 3.3km.

Not an overly difficult work out. I was very winded at the end of the 6.5 laps. This gives me even more confidence to pass my PT test 12 Feb.

Snowdaddy

Walking and Bench Press

Weather is supposed to be crappy this morning so I wanted to get my cardio in before freezing rain. My timing was perfect. The freezing rain started when I was in the garage gym doing Bench Press.

Walking - 7.66 km, 1:17:25, 1301 kcal.

Power Phase

Bench Press - 5 sets/2 reps/315lbs.
*short rest not timed*

Pump Phase

Bench Press (Titan RAM) - 3 sets/6 reps/315lbs.
*short rest not timed*

Plate Curls - 2 sets/12 reps/45lbs.
Plate OH Ext - 2 sets/12 reps/45lbs.

The walk is my farthest to date. It didn't feel too bad and my feet have survived to jog on the indoor track in Friday. My Bench Press is down a bit but thats not surprising. I haven't benched in a while. My chest is enjoying a nice pump. Post work out drink is tasty. Have a nice day, I will.

Snowdaddy

Cardio Training

Last week I was working nights and it was unusually cold. The kids were off school Thursday and Friday. I had a Dr. appointment on Wednesday in Halifax. Now that I've done listing my excuses the last work out had was last Monday. Shame on me but sometimes life gets in the way. Today I really pushed myself on the indoor track and also in the power rack.

Indoor Track

Walking - 2 laps.
Stretching.
Walking - 2 laps.

Jogging - 10 laps, 8min 20sec.

Walking - 2 laps.

Sprint 50m, Walk 75m - 8 laps.

Walking - 6 laps.

Weights

Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 2 sets/2 reps/315lbs, 2 sets/2 reps/335lbs, 2 sets/1 rep/365lbs, 2 sets/1 rep/405lbs.

Walking - 4 laps.

Total Track Distance - 34 laps, 4.25km.

I haven't squatted heavy in a while. Today was feeling good so I decided to go up to four plates. Not heavy, but more than I've done in a while. I handled it just fine. Jogging for ten laps was hard. I was really breathing heavy at about lap 7. Of course I will be better for it come PT test on 12 Feb.
On a side note, another reason why I dislike training at the base gym. I watched a well muscled woman training today. She had two 20lbs dumbbells on the floor standing on their ends. She stood on top on them and did sumo pulls with another heavier dumbbell. Crazy!!! Oh well. Time to eat.

Snowdaddy

Update...

I haven't posted very much lately because I've been very busy. My PT test is in less than one month and I'm jogging to get ready for that. I had a specialist appointment yesterday. I've been feeling a cold / flu slowly creeping up on me. But more so, I've been busy with being the meet director for the 2013 OptiMYz Live Powerlifting Championships. This was my seventh meet that I have directed and this one was by far the highest profile. The meet was held at the OptiMYz Live Health and Fitness Expo. With over a thousand people attending the Expo everyone had a chance to check out NSPL in action. The meet was a huge success and really was the highlight of Saturday's Expo. I am very proud of my efforts.

OptiMYz Live Health and Fitness Expo main page

2013 OptiMYz Live Powerlifting Championships Results

Squat Video

Bench Press Video

Deadlift and Awards Video

From now till mid Feb I will be focused on cardiovascular training. After I pass my annual PT test it's ball to the wall training for the Nova Scotia Provincials this summer.

Snowdaddy

More Cardio Training

Still trying to get ready for my PT test. It's scheduled for the 12th Feb. There is still lots of time to improve. I feel that I'm not quite there yet. The running is a bit weak still.

Walking - 4 laps (0.5km)
Jogging - 8 laps (1km, 6 min 50 sec)
Walk 75m Run 50m - 8 laps (1km)
Walking - 4 Laps (0.5km)

Total - 24 laps (3km)

Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 4 sets/2 reps/315lbs, 4 sets/2 reps/335lbs.

Deadlifts - 405lbs/1 rep, 495lbs/1 rep, 495lbs/1 rep (greasy bar, no chalk).

Walk - 4 laps (0.5km)

Not too bad. I want to jog for ten laps then start to increase speed. With several weeks left until test day I should be fine. Next work out is walk to the Powerhouse, Bench Press, then walk home. Next week I will try for ten laps of the indoor track.

Snowdaddy

Walking

Weather was great for this time of year. Great day for a walk. 6.44km 945kcal. Walking this distance is getting much easier. PT test is scheduled for next month. Next week I'll be running again.

Snowdaddy