Busy Day

I had the day off work but it was a busy day for training. Here's the damage.

0700hrs - Jogging - 18 minutes (5 minutes jog, 6 x 1 min run, 1 min walk)

1400hrs -Squats

Raw Squats - bar/12, 135lbs/6 reps, 225lbs/6 reps, 275lbs/4 reps.
*belt on*
Squats - 315lbs/4 reps, 365lbs/2 reps.
*bench work*
Bench Squats - 365lbs/3 reps
*put on suit*
Suit Squats - 3 sets, 405lbs/2 reps.

*super set*
Hyper Extensions - 3 sets/12 reps.
Leg Curls - 70lbs/10 reps, 90lbs/8 reps, 100lbs/6 reps, 70lbs/6 reps.
Abductor Machine - 130lbs/10 reps, 145lbs/10 reps, 170lbs/10 reps.

I didn't do any abs today because I did an ab work out on Sunday. Today my abs and obliques are sore. I was pleased with everything I accomplished today. Tomorrow I'll be taking a break.

Snowdaddy

End Of The Week

What a busy week. For a couple of moments I didn't feel like deadlifting today. After watching All Strength challange I was totally ready to pull some plates. Here's what went on.

Deadlifts (raw) - 225lbs/6 reps (sumo), 225lbs/6 reps (conv), 315lbs/6 reps (conv), 415lbs/1 rep.
*put belt on*
Deadlifts - 415lbs/5 reps (new PB), 455lbs miss.

Shins Up Partial Deadlifts - 415lbs/3 x singles, 425lbs/3 x singles.

*super set*
Lat Pull Downs - 160lbs/8 reps, 170lbs/8 reps, 180lbs/8 reps, 190lbs/8 reps.
Machine Crunches - 100lbs/12 reps, 120lbs/12 reps, 140lbs/12 reps, 140lbs/12 reps.

Mixed reviews today. I was pleased with deadlifting 405lbs for 5 reps but I was dissapointed at missing 455lbs. I was able to pull it to my knees and thats it. I like the shins up partials and I think they will really help bring my deadlifting power back to what it was before my surgeries.

Snowdaddy

More Shirt Work

My buddy Vince is working on getting into a bench shirt before Westerns. He's only worn a shirt three times so it's early days still. Here's what we did.

Vince - 135lbs/12 reps, 185lbs/12 reps, 225lbs/8 reps, 275lbs/3 reps, 315lbs/1 rep.
*put shirt on* (F6 NXG+)
315lbs/3 reps couldn't touch, 315lbs/3 reps couldn't touch, 365lbs/2 reps not quite.

Me - 135lbs/12 reps, 185lbs/6 reps, 225lbs/6 reps,275lbs/2 reps.
*put shirt on* (Fury NXG+)
315lbs/5 reps couldn't touch, 365lbs/2 reps, 365lbs/1 rep.

I was still quite still from Tuesday's work out so 365lbs for 2 reps was good. I wasn't trying for a new PB I just wanted to take my shirt for a ride again. I am confident that I have my shirt figured out and that I'll be ready for the Westerns.

Snowdaddy

Tuesday Bench Press

Yesterday I worked the bench. I was supposed to do bench press on Wednesday but a buddy of mine wants to do some bench shirt work on Thursday. So now the week will end with shirt work then deadlifts on Friday. Here's what happened yesterday.

Bench Press - 135lbs/12 reps, 135lbs/12 reps, 185lbs/8 reps, 3 sets/225lbs/6 reps, 2 sets/245lbs/6 reps.
Dips - 4 sets/BW/4 reps.
Supported Rows - 90lbs/12 reps, 135lbs/10 reps, 180lbs/6 reps, 180lbs/6 reps, 135lbs/12 reps.
Swiss Ball Crunches - 4 sets/12 reps.

I was dissapointed in how the dips went. I would have liked to do 6 reps for all the sets. I guess that is to be expected after all the bench sets. I have another concern. I felt a substantial amount of pain through my lower back and hips during swiss ball crunches. It was only during the first couple reps but it still concerned me. My lower back has been causing me a bit of pain over the last few days. I'm certain that it's due to my weak core strength after my surgery. I've added ab work that I plan on sticking to. Lets see what happens.

Snowdaddy

Monday Squats

Once again the week end is over and it's back to the grind. Along with Monday comes squat day. Here's how I did.

Raw Squats - Bar/12 reps, 135lbs/6 reps, 225lbs/6 reps, 275lbs/3 reps, 315lbs/1 rep.
*put belt on*
Squats - 315lbs/3 reps, 365lbs/1 rep.
*use bench*
Bench Squats (15 inches) - 365lbs/4 reps, 405lbs/1 rep.
*put suit on*
suit squats - 405lbs/3 reps, 405lbs/3 reps, 455lbs/1 rep, 405lbs/3 reps.

super set
Leg Curls - 45lbs/12 reps, 70lbs/10 reps, 80lbs/8 reps, 90lbs/6 reps.
Hyper Extensions - 4 sets/10 reps.

Machine Crunches (abs) - 4 sets/12 reps/100, 120, 130, 140lbs.

A very good work out. Not my strongest but good none the less. I have once again tightened up my squat suit straps. I'm not sure if it's helping though. At 455lbs I found it difficult to straighten up at the start of the movement. I also found it difficult to make depth. I'll try it once more and decide if the straps need to be loosened a bit. I'm doing all the heavy sets to condition my CNS before I start my pre competition progression. I want 405lbs (185kg) to feel light. Tomorrow is bench day.

Snowdaddy

Friday Deadlifts

I wasn't going to work out today because of yesterday's benching but I managed to talk myself into it. I'm glad I did. I said, "self, you have your best work outs on days you don't feel like working out". I was right, I'm always right. Here's what happened.

Good Stretching
Deadlifts Raw - 225lbs/6 reps sumo, 225lbs/6 reps conv, 315lbs/3 reps sumo, 315lbs/6 reps conv.
*put on belt*
365lbs/1 rep sumo, 365lbs/3 reps conv, 2 x 405lbs/1 rep conv.

*put on Metal Deadlift suit*
10 sets, 1 rep, 405lbs.

Deadlift Partials (just above knees) all singles
495, 585, 675, 675lbs.

I'm having a rough time getting down to grab the bar in my deadlift suit. I figure if I wear it with straps up thoughout 10 singles it should begin to stretch a bit. I did find it easier to reach the bar towards the end of my work out although easier isn't really an accurate word. A couple more training sessions like this one and I should start to figure out my deadlift suit.

Snowdaddy

Thursday Bench Night

Once again I got together with a few of the members of the Manitoba Powerlifting Association for some bench shirt work. A great time was had by all. Here's what I managed.

Bench Press Raw - 135lbs/12 reps, 185lbs/6 reps, 225lbs/4 reps, 275lbs/1 rep, 295lbs/1 rep.
*put on my shirt (Titan Fury NXG+)*
Shirt Bench Press - 315lbs/2 reps, 365lbs/2 reps, 385lbs/1 rep, 415lbs/1 rep.

415lbs is obviously a new PB for me. It's 85lbs over my best raw bench and 10lbs over my best shirt bench. A very good night indeed.

Snowdaddy

Monday Squats

I'm back in the gym, this time for squats. Here's what happened.

Raw Squats - 135lbs/8 reps, 225lbs/6 reps, 225lbs/6 reps, 275lbs/3 reps, 315lbs/3 reps, 365lbs/1 rep.
*put on suit*
Suit Squats - 365lbs/3 reps, 405lbs/3 reps, 455lbs/1 rep.
*super set*
Hyper Extensions - 12 reps, 12 reps, 10 reps w 25lbs.
Leg Curls - 70lbs/12 reps, 80lbs/10 reps, 90lbs/8 reps.

455lbs squat is a PB for me. I'm really learning the suit and enjoying the results. I'm now finished playing with these heavy singles. I'm not as young as I used to be and I can tell that too many more days like today is going to cause some kind of injury. Tomorrow I'm off so Wednesday is bench day. See ya then.

Snowdaddy

Scottish Heavy Games

Today I volunteered at the Scottish Pavillion where they were hosting a scotish heavy games competition. It was a long day and I'm quite burnt but I made some new contacts (friends) and learned a few more points about a different aspect of strength training and competition.
I would like to make some impliments used in todays competition and train in my back yard. The explosive power used in Highland games would easily benefit my powerlifting. Tomorrow is a day off then back to the grind Monday. After working days I'll hit the gym with some squats.

Snowdaddy

Deadlift Friday

Today was deadlift day. I didn't make any PBs today but after everything thats happened I was pleased with my performance. Here's what happened.

Treadmill Work - 20 min (fast walk 4% incline) 200cal.

Deadlifts (no belt) - 2 sets, 5 reps, 225lbs (one sumo, one conv), 2 sets, 3 reps, 315lbs (one sumo, one conv), 405lbs/single.

Deadlift (belt on) - 405lbs/single, 455lbs/single.

Rack Pulls (3"bellow knee) - 405/single, 455/single.

I know that my posterior chain is weak so these lifts are good, for now. I'll keep working at it.

Snowdaddy

Awesome Bench Day

Since I don't have much time between now and the Western Canadian Powerlifting Championships in November I've decided to jump right into my gear. Today was bench day and I was eager to start fine tuning my bench shirt. Before I went in for surgery I had almost figured out my bench shirt. I wanted to find out how far I need to torque the sleeves to get the best results and do the sleeves on my shirt turn when I'm sweating? Today I found my answers and made some awesome presses in the process. Here's what happened.

Raw Bench - 135lbs/12 reps, 225lbs/6 reps, 225lbs/6 reps, 245lbs/6 reps, 275lbs/1 rep.

*put on my shirt* (note: the Titan logo is almost on the inside of my arm)

Shirt Bench - 275lbs/6 reps (no touch), 315lbs/6 reps (no touch), 365lbs/3 reps (very easy, just touched), 405lbs/1 rep.

*super set*

Body Weight Dips - 5, 5, 6 reps.
Cable Extensions - 3 sets, 10 reps, stack (200lbs).
Standing Dumbbell Curls - 3 sets, 12 reps, 45lbs.

I managed to gather up three spotters and explained to them in detail, "don't touch the bar unless I say or it comes crashing down on my face. It went up quite smooth. In competition I might be good for another 10-20lbs.
Is far as my questions go. I need to torque in my shirt so the Titan label is on the inside of my arm. I know this seems excessive but I'm concerned that a tighter shirt might restrict my set up. I've worn this shirt a bit (and washed it a bit) so I might buy a new one that I only use in competition. Yes, my sleeves do rotate and I loose torque. A couple of times I had to readjust my sleeves.
All in all a great work out.

Snowdaddy

200 POSTS!!!

200 POSTS!!!
Wow, what a mile stone. Todays workout reflects the importance of todays post. I'm finally fully recovered from my surgery on 19 July so I wanted to start back with some heavy squats. Here's my first day back.

Treadmill Work - 20min (5 min fast walk, 5 min quick jog, 10 min fast walk) 310cal.

Squats - Bar/12 reps, 135lbs/6 reps, 225lbs/6 reps, 275lbs/3 reps, 315lbs/1 rep.
*put on belt and wrist wraps*
Squats - 315lbs/2 reps, 365lbs/1 rep.
*put on suit, belt, and wrist wraps*
Squats - 365lbs/2 reps, 405lbs/1 rep, 405lbs/2 reps.

*super set*
Lying Leg Curls - 3 sets, 12 reps, 45/70/80lbs.
Hypers - 3 sets, 12 reps, 0, 10, 10lbs.

Donkey Calf Raises - 2 sets, 8 reps, 240/300lbs.

I'm getting used to my squat suit and it feels very comfortable (compaired to my Z suit). Next is to get used to my Metal Deadlifter. I'm shopping for some new squat footwearand I don't want to spend big bucks. So far Converse is on the top of my list. In particular these .

Snowdaddy

It's Another Treadmill Day

I'm feeling better with each passing day. Today I ran on the treadmill and did bench press. Here's what happened.

Treadmill - 20 minutes (5 min walk, 5 min jog, 5 min fast walk, 1.5 min fast jog, 3.5 min walk)

*super set*
Bench Press - 3 sets, 10 reps, 135/185/225lbs.
CGB - 3 sets, 10 reps, 135/185/185lbs.

I'm sure that I'll be able to start my new program next week.

Snowdaddy

Tuesday Work Out (still good)

I'm still going strong. I hate doing cardio. I find it very boring. Who doesn't? The thought of dropping a few pounds and getting ready for my up coming PT test keeps me motivated. Ideally I'd like to drop my body weight from 295lbs to 265-275lbs. Here's what I managed today.

Treadmill Work - 20 min / 5 min warm up, 3 min jog, 2 min fast walk, 2 min jog, 8 min fast walk.

*super set*
Lying Leg Curls - 3 sets, 10 reps, 70lbs.
Hyper Extension - 3 sets, 10 reps, 10lbs.

I was going to do some light squats today but my abdominals were feeling a bit sore. Better to leave the squats until later. Tomorrow I'll be off, so I'll post on Thursday.

Snowdaddy

Monday Training (going well)

I didn't think I was going to go to the gym today. I slept in till 1100hrs and had lots to do. At 1500hrs I dropped everything and grabbed my gym bag. I'm glad I did. Here's what I did.

Treadmill Work - 5 min warm up, 3 x (2.5 min jog, 2.5 min fast walk).
*super set*
Bench Press - 3 sets, 16 reps, 135lbs
CG Bench - 3 sets, 10 reps, 135lbs

I'm pleased with how quick I'm coming back from the surgery. I think next week I should be able to start doing heavier lifts. Tomorrow I'll do more treadmill work and then do more work on my posterior chain.

Snowdaddy

Day 2 At The Gym

Being away from lifting for a couple of weeks does wonders for my motivation. I don't want to go too crazy just yet eventhough things are feeling good. Today's work out went like this.

Treadmill Work - 20min (walk 5, jog 2)
*super set*
Lying Leg Curls (light) - 3 sets, 10 reps.
Hyper Extensions - 3 sets, 10 reps.

I really like super setting leg curls and hypers. I find the two in combination really work my posterior chain, which needs lots of work before the next time I compete. This week end I plan on running on the street. I'll fill you in when it happens.

Snowdaddy

Back In The Gym

I managed to drag myself back to the gym today. I didn't want to over do anything so my work out was kept very simple. Here's what I did.

Treadmill Work - 20min (5 walk, 2 jog).

Light Bench Work - 135lbs 3 sets 16 WG reps, 10 CG reps.

I spent some time watching my fellow lifter Vince crank out dips.

Dips - 7 reps/90lbs, 5 reps/135lbs, 3 reps/180lbs, 1 rep/225lbs.

Vince weighs about 190lbs. The last set he dipped 415lbs total. Very Awesome!!!

Snowdaddy

Sorry, I've been busy.

Sorry I haven't posted for a while. I've been busy with life. Work is crazy, summer means family time, and I'm going in for surgery tommorow. Nothing serious just routine stuff. I've been taking a break from training and won't be able to train for at least two weeks after the surgery.

On a lighter note I took some pictures of the future Worlds Strongest Man, My Boy. Check him out.

MPA Bench Night

Tonight four of us got together for some bench shirt training. I was in great company. Harvey was attempting a Masters III World Record, Steve is a Canadian and Provincial record holder and 2005 National Champion, Trevor is the Provincial Bench Press Record holder 500lbs+. Check out the training videos on Youtube.

http://www.youtube.com/profile?user=Snowdaddypower

Here's what I did.

Raw Bench - bar/12 reps, 135lbs/6 reps, 185lbs/6 reps, 225lbs/6 reps, 275lbs/2 reps.

Shirt Bench - 315lbs/3 reps, 365lbs/2 reps, 385lbs/1 rep, 410lbs/miss, 405lbs/miss.

385lbs really popped for me. when I went up to 410lbs my shirt seemed to shift. It felt different. When I looked back over old videos I noticed that I didn't torque the sleeves enough. When I did 405lbs some weeks back I was having trouble touching with 365lbs. Next time I'll make sure the sleeves are tourqued properly. All in all I had fun. We should make this a regular thing

Snowdaddy

Squat Suit Celebrations

It's taken a bit of time but I'm starting to figure out my squat suit. Today I wanted to do some bench squats in my suit. I always bench squat at or just bellow parallel. Here's my day.

Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.

Bench Squats - 315lbs/6 reps, 365lbs/3 reps.

Suit Bench Squats - 365lbs/3 reps, 405lbs/3 reps, 455lbs/2 reps, 495lbs/1 rep, 515lbs/1 rep.

I'm so pleased with these results. I also did 3 sets of lying leg curls and hyper extensions. This morning I stitched up my straps and they feel much better. They are still a bit loose, I can still put the suit on by myself. This however goes along with my theory regarding starting out with equipment. The loose suit allows me to set up properly but still gives me some support. With time I will get used to the suit and I can start to wear tighter gear and get more from it. I almost forgot. All these sets were done without knee wraps. I'm sure I'll do much more when I get my knees wrapped up. Thanks again Ryan.

Snowdaddy