Competition Tomorrow

Well it's the night before the competition and I'm getting ready to bench. I've spent all week resting and right now I'm very eager to lift. A bunch of the guys from the Manitoba Powerlifting Association got together tonight and did the set up. That way we won't have any work to do before we lift. Wish me luck.

Snowdaddy

Last training Day

Tonight was my last training day before the competition. Tonight I went very low volume and only did my opener in my shirt. I'm also trying to get over a cold/flu so I need to take it easy. Here is what happened.

Bench Press - 60kg/10 reps, 100kg/6 reps, 120kg/3 reps, 140kg/1 rep(no pause)
Put the shirt on
Bench Press (1 Board) 160kg/1 rep.
Close Grip Bench - 80kg/8 reps 2 sets.

All in all a great work out. I think my technique is there for my opener 165kg. Now lets take the week off and get ready for the competition. Here is my attempts. 165kg/175kg (+2.5kg if the opener feels strong and easy, -2.5kg if the opener doesn't pop)/182.5kg (+2.5kg if the 2nd lift goes well, -2.5kg if the second is rough). I'm ready.

Snowdaddy

Last Week

This last week has been insane. I've been busier than ever with home and work and I'm also trying to get ready for the competition on the 11th Feb. My last two training days went something like this.

Wendesday 31 Jan 2007

Squats - 135lbs/12 reps, 225lbs/6 reps, 3x(275lbs/6 reps)

Short and sweet. I only had 25 minutes so I decided to hit just the essentials.

Thursday 1 Feb 2007

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps, 295lbs/2 reps.
3 Board Bench Press - 315lbs/3 reps, 335lbs/1 rep, 355lbs/1 rep.
Close Grip Bench - 245lbs/6 reps, 245lbs/4 reps+1 then I got stuck.
Supported T Bar Rows - (all 6 reps) 90lbs, 135lbs, 180lbs, 205lbs, 180lbs, 135lbs, 90lbs.
Inclined Dumbbell Flys - 60lbs/8 reps, 80lbs/8 reps, 100lbs/5 reps.

Everything started breaking down after 315lbs 3 board press. I wanted to do three reps at 335lbs but barely managed 1 rep. 355lbs was UGLY. My elbow were out and I twisted on the bench just to get it up. YUCK! Then of course I'm almost completely spent going into close grip bench. The first set was good and solid the last was a nightmare. I stopped at 4 reps and I figured after a short break I'd finish the last two. On the second of two reps I got stuck. With no spotter I had to ask the guy benching beside me for help. A good lesson in humility.

The rest of the work out went well. I finding that my triceps are indeed my weak part of my bench and are suffering while I'm training for shirted bench press. It's going to take some time but they'll come up.

Snowdaddy

Shirt Training

Once again I'm squeezed into my bench shirt for another training session. I've motice that my shirt has been feeling looser and looser every time I use it. When I enquired about this my responce was, "have you washed your shirt"? Yes, I've used it three times so far and I've washed it three times. BIG MISTAKE! As I have now learned, DON'T WASH YOUR BENCH SHIRT!!! Here is how my training went last night.

Bench Warm Up - 100kg/8 reps, 120kg/3 reps, 140kg/single.
Put on the shirt (feels loose compaired to other days)
Bench - 170kg/3 reps 2 boards, 180kg/1 rep 2 boards, 180kg/ fail 1 board, 165kg/1 rep 1 board, 175kg/1 rep 1 board.

I sure had to work that final rep. I was all over the place. My training right now is all over the place. I'm not really prepaired for this up coming competition at all. I'll do the bench only in the shirt and I'll see what happens. Next competition I'll be much better prepared and I'll work at breaking that provincial record. This is going to be just for fun. Here are my attempts. 165kg, 177.5kg, 185kg.

PS: As we speak I'm washing my bench shirt once again in hot water then it's into the dryer. Maybe it will shrink a bit and get me a big bench.

Snowdaddy

Squat Work Out ???

Today we got released from work early so I decided to go and try out my new knee wraps. I'm healing up well from my surgery and I wanted to see if everything is a go for full training. Here's how things went.

Squats - 135lbs/6 reps x 2, 225lbs/6 reps, 275lbs/6 reps.
Put on my knee wraps and wrist wraps
Squats - 315lbs/3 reps, 365lbs/1 rep, 405lbs/dump.

I haven't squated since the end of November and I had a bit too much confidence from the knee wraps. 405lbs went down under control, it didn't feel very heavy. When I came back up I was strong out of the hole but then I was shot on the lock out. Lucky I was in the squat rack, I simply bottomed out then dumped it over head into the rack. It was quite the lesson in humilty. I'm sure that I will be back to max numbers in a short amount of time.
I've decided to try for the Manitoba SHW three lift Bench Press record. Because I'm not 100% for the squat and deadlift I will do only token lifts and concentrate on the bench press. My bench training is going very well and I'm really focusing on my lack of tricep strength. I guess I'll have more to report on that after shirt training on Monday.

Snowdaddy

It's Coming Together

Since my last post I've managed to drag my self for training twice. Once in my shirt and once raw. Here is what happened.

Monday 22 Jan 2007

Warm Up Bench - 100kg/6 reps, 120kg/3 reps, 140kg/1 rep.
Put the shirt on.
Shirt Bench (2 boards) - 165kg/ 3 reps, 175kg/1 rep, 182.5kg/1 rep.
Close Grip Bench Press - 100kg/6 reps, 100kg/6 reps.

Wednesday 24 Jan 2007

Warm Up Bench - 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps, 295/1 rep.
3 Board Bench Press - 315lbs/3 reps, 335lbs/3 reps, 355lbs/1 rep.
Close Grip Bench - 225lbs/6 reps, 245lbs/6 reps.
Lat Pull Downs - 185lbs/6 reps, 210lbs/6 reps, 210lbs/6 reps.
Supported T Bar Rows - 90lbs/6 reps, 135lbs/6 reps, 180lbs/6 reps, then back down.

I had some extra time so I played around with some movements I don't normally perform.

Last week I wasn't able to get to the gym for the raw portion of my training. I was a bit bummed out about it and I was considering not competing in the up coming competition (11 Feb). Now I'm more than pumped up! I did some research and found out that the SHW Manitoba Provincial record for the bench press in a three lift competition is 185kg. I am confident that with a bit more of shirt training and working on my tricep strength I can get this record. COOL!!!

Check out my 2 board press 182.5kg on www.ironscene.com

http://ironscene.com/view_video.php?viewkey=6b6ff0fe7bff6322ee59

Snowdaddy

2nd Bench Shirt Work Out

Tonight was my second work out in my new bench shirt. I'm picking up the technique quite well and the new numbers I'm putting up is really helping with motivation. Not that I was lacking it. Here's what went down at the HHG tonight.

Bench Warm Up - 60kg/12 reps, 100kg/6 reps, 130kg/2 reps.
Shirt Bench - 150kg/3 reps 3 boards, 160kg/3 reps 3 boards, 160kg/3 reps 2 boards, 165kg/3 reps 2 boards.
Close Grip Bench - 100kg/6 reps 2 sets.

I didn't do many sets but, man I'm spent. I was taught a new way of gripping the bar to help improve my wrist position and grip. You roll the meaty part of your hand between the thumb and fore finger on the bar and inside your grip. It really helped. Thanks again McLifter. Time for bed, I'm bushed.

Snowdaddy

Bench Training

Today I was back into the gym for some bench press training. Here is what I did.

Bench Press - Work up to 3 rep max. 275lbs.
3 Board Press - 295lbs/5 reps, 315lbs/3 reps, 335lbs/1 rep.
Close Grip Bench - 2 sets, 8 reps, 225lbs.

Lat Pull Downs - 160lbs/6 reps, 185lbs/6 reps, 210lbs/6 reps.
Supported T-Bar Rows - 8 sets, 6 reps, 70/115/160/205/230lbs then back down.
Hammer Curls - 4 sets, 10 reps, 50/60/65/70lbs.
Cable Extensions - 2 sets, 12 reps, 170/200lbs.

This work out feels really good. I'm making sure I work on my bench shirt technique. "Squeeze lower lats and elbows in.

Snowdaddy

Bench Shirt Training

Last night I went over to the HHG and tried out my new bench shirt for the first time. With some pulling and no prodding we got me into my shirt. Here is what happened.

Warm Up
Raw Bench - 100kg/6 reps, 120kg/6 reps, 140kg (308lbs)/1 rep.

Bench Shirt
3 Board Press - 160kg/3 reps, 180kg/1 rep, 180kg (396lbs)/1 rep.

The first 180kg single was a bit shakey. I have never pressed this much before so I was a bit unsure. The second single was much better and went up much easier. It actually felt light. I'm sure with a bit of practice 180kg+ will be my bench press numbers.

Check out my video on Youtube.

http://www.youtube.com/watch?v=hRruXL1A-mc

Snowdaddy

Good Information

Here are some valuable sites I found when I was researching bench shirts. I hope you find them informative.

http://www.criticalbench.com/benchpress-shirt.htm

http://www.liftinglarge.com/getting_the_most_o.htm

I know it's only two but there is a lot of good information.

Snowdaddy

Titan Fury NXG

My wife is in Minneapolis this week and she stopped in at The Gym and bought me a Titan Fury NXG bench shirt. She is such a sweet heart. I'm scheduled to work out Monday with my new shirt. I can hardly wait.

Snowdaddy

Bench Training Day 2

Today was day 2 of my bench training. I guess I goofed on day one when I was supposed to start with 76% of my new max. Today I just continued on and benched again at 60%. Lets recap.

Speed Bench - 6 sets, 4 reps, 205lbs
Dips - 4 sets, 6 reps, 70/50/30/0 lbs assistance
Lat Pull Downs - 4 sets, 6 reps, 175/185/200/210lbs
Standing Military Press - 4 sets, 6 reps, 145lbs

I went up on most and things felt good. Last night I was on line and did some shopping. I went to the Inzer site and bought a EHPHD Bench shirt, knee wraps, and wrist wraps. The bench shirt I got from their bargan bin. Regular price was 100$ I got it for 50$. I know I may not be ready for such an advanced shirt but for 50$, what the hell. I'm getting very excited about training into the unknown. Moving bigger weights has got me curious.

Snowdaddy

Bench Training Day 1

Today I started the program I designed for the up coming contest (11 Feb 07). Here is what happened.

Speed Bench Press (60%) - 6 sets, 4 reps, 205lbs.
Dips - 4 sets, 6 reps, 90/70/50/30 lbs assistance.
Lat Pull Downs - 4 sets, 6 reps, 170/180/190/200 lbs.
Standing Military Press - 4 sets, 6 reps, 135lbs.
Various Tricep Work

I stated that I would do chin ups instead of lat pull downs. I'm a lazy flabby baby. The work out went well and I'll continue for now.

Last night I went to a friends and tried out a bench shirt. This was the first time I'd tried benching with a shirt and it is very different than benching raw. I found I need to work on my tricep strength and my lock outs. I'll be ordering a Titan Fury NXG+ in the next couple of weeks and I'll make a post when it arrives. I've also managed to hook up with a fellow bencher at my gym who is interested in doing shirt work once a week. All is looking great for training with gear.

Snowdaddy

Oh Boy, Am I Sore

I went to the gym again today to, once again, just move the weights around. I've concluded that after two days back I feel well enough to start my training for my next, bench only, contest. My wounds are still not healed but it doesn't keep me from doing bench and bench related movements. I'm forcasting that I'll be 100% in 2-3 weeks so for now I can start the volume phase of my precontest prep training. Here is my plan of attack.

Days 1 thru 6 (Monday and Thursday each week)
Speed Bench - 6 sets, 4 reps. (56-66% increasing 2% per week)
Dips - 4 sets, 6 reps.
Chins - 4 sets, 6 reps.
Standing Push Press - 4 sets, 6 reps.

Days 7 thru 12 (Monday and Thursday each week)
Max Effort Bench
5 sets, 2 reps 70%
5 sets, 2 reps 75%
4 sets, 2 reps 80%
4 sets, 1 rep 85%
3 sets, 1 rep 90%
2 sets, 1 rep 95%
Crunches - 4 sets, max reps.
Cardio :-)

The %'s listed are that of the projected or new 1RM at the contest. I am planing a 5% increase over my current 1RM. Current 1RM = 330lbs Projected 1RM = 345lbs.

Wish me luck cuz I'm going to need it.

Snowdaddy

Back In the Gym

Today I was feeling good so I decided to hit the gym. It's been a while so I was going just to move the weights around, no planned work out. Heres the damage.

Flat Bench Press - bar/16, 135lbs/12, 225lbs/8, 275lbs/2, 275lbs/1, 225lbs/6.
Lat Pull Downs - 160lbs/8, 185lbs/8.
Machine Flys - 220/8, 250lbs/6.
Standing Military Press - 135lbs/6, 135lbs/6.
Hammer Curls - 45lbs/10, 55lbs/10.
Cable Extensions - 130lbs/12, 150lbs/12.

I can only work bench at the moment. My injury is keeping me from doing any bending type movements. Squats and Deadlifts will be out of the roster for at least another 3 weeks.

Snowdaddy

Merry Christmas & Happy New Year

For my family this year has been a time of highs and lows. I would like to thank the MPA and it's members for making this year fun and memorable. My favorite memories of 2006 will include powerlifting and the personalities involved with it. To everyone in the MPA the Snow family wishes you a wonderful holiday season and a happy healthy new year.

Snowdaddy

From Good To Bad

Yesterday morning I woke up with a fever of 103degF. I took some acetaminophen, went to bed and waited for the fever to break. 4 hours later there was no change. I went to the emergency and they did some blood work to confirm that my wound was infected. The doctor opened up the incision to drain it now I have to have my dressings changed twice a day for at least the next two weeks. I'm looking at about 4 weeks of recovery time before I can even think about training. Grrrr!

Snowdaddy

Eureka!

I think I've got it! Here is my plan of attack to qualify for nationals.

DAY 1
Speed Bench - 60-66% goal lift (increase 2% / week) 6 sets, 4 reps.

Support Work
Dips - 4 sets, 6 reps
Chins - 4 sets, 6 reps
Push Press - 4 sets, 6 reps

DAY 2
Max Effort Bench - 80-95% goal lift (increase 5 % / week) 5, 4, 3, 2 sets each week, 1 rep.
No support work
Only Cardio

One the off days I plan on swimming to drop some unwanted KGs and try to get under the 125kg mark. Cardio on Max Effort Days will be treadmill work, walking and running.

Snowdaddy

Change Of Plan

I went to see the Doc today regarding the surgery I had last week. He said that everything is going great but I won't be able to start proper training for at least another 3 weeks. I asked if bench training would be alright and he gave me the green light to bench again. At my last meet I missed qualifying for nationals in the bench only by 2.5 Kg. I'm sure I could make this up by April when nationals are being held. I can't do any squating style training but I can do lots of pressing. I was also thinking about getting my weight down to under 125kg (I was 128kg in November) and make it even easier to qualify. The 125kg class bench qualifying is 147.5 kg. That means I've already done it. Cool! This week end I'll come up with and training program to get me to nationals. The MPA is planing a meet some time the begining of February. Let's do this!

Snowdaddy

Get On With It

Now that the competition is totally complete and I've rested up it's time to start a new routine. Yesterday I went in for surgery to have a lump of fat removed from my upper left glutial region. The surgery went very well and I'll be spending the next two weeks recovering. I was concerned that the fat lump was causing my pelvis to shift over and was responsible for the slight lower back pain I have recently been experiencing. After the surgery my lower back feels great so my concerns were correct and the problem should be eliminated.
I have come up with a routine that I think will fit well into my busy shedule. Check it out.

DAY 1 SPEED SQUAT / DEADLIFT

SPEED SQUATS 50-60% - 6 sets/6 reps 220-265 lbs
SPEED DEADLIFTS (platform) 50-60% - 4 sets/6 reps 275-330 lbs
GOOD MORNINGS - 4 set/6 reps instinctive to max lbs


DAY 2 SPEED BENCH

SPEED BENCH PRESS 50-60% - 6 set/6 reps 165-200 LBS
FLAT BENCH FLYS - 4 sets/6 reps instinctive to max lbs
DIPS - 4 sets/failure


DAY 3 MAX EFFORT SQUAT / DEADLIFT

BENCH SQUATS 80-100% - 8 sets/2 reps 350-440lbs
DEADLIFT PARTIALS 80-100% - 6 sets/2 reps 440-550lbs
SIT UPS - 4 sets/10-20 reps


DAY 4 MAX EFFORT BENCH

PARTIAL SMITH BENCH 80-100% - 6 sets/2 reps 265-330 LBS
CLOSE GRIP BENCH 55-65% - 4 sets/6 reps 185-225 LBS
STANDING MILITARY PRESS - 4 sets/6 reps instinctive to max lbs

The bench squats are performed the same as box squat but with a bench instead of a box. The bench is just slightly higher than parallel (2 inches). After two months of training I will do a quick taper program and get ready to try for some new 1RM. These new 1RM will be entered into the program and I'll be woring with slightly higher weights.

Snowdaddy