Making Do

I managed to make do by working out at work. There is a small but well equiped gym where I work so I was able to get today's work out done. Here we go.

Squats - bar/12 reps, 135lbs/8 reps, 225lbs/6 reps, 5 sets/5 reps/295lbs, 315lbs/5 reps.
Bench Press - 135lbs/12 reps, 135lbs/12 reps (close grip), 6 sets/6 reps/225lbs.
Deadlifts - 2 sets/1 rep/365lbs.

I ripped open my right hand again and I couldn't grab the bar properly. I'm not too worried about because my deadlifts have been feeling much stronger lately.

Core Work
Elbow Plank - 60 sec.
Push Up Plank - 30 sec.
10 Sec Crunches - 10 reps.
Reg Crunches - 20 reps.
Hanging Leg Raises - 25 reps.
Twists - 30 reps.
Lying Leg Raises - 25 reps.

Another good work out. Tomorrow I go for surgery so I'll be out of the gym for a bit. I'm looking at ten days but I'll be smart about it.

Snowdaddy

Day 7 13 Apr 2009

As it should the work outs are getting easier. Since I'm not one to slouch when I feel untested I increase the intensity. Here's today.

Squats - 135lbs/8 reps, 225lbs/6 reps, 6 sets/5 reps/295lbs, 345lbs/1 rep, 365lbs/1 rep.
Bench Press - 135lbs/12 reps, 135lbs/12 reps (close grip), 5 set/6 reps/225lbs, 245lbs/6 reps.
Deadlifts (alt sumo and conv) - 8 sets/1 rep/365lbs, 375lbs/1 rep (sumo), 415lbs/1 rep (conv), 405lbs/1 rep (sumo), 475lbs/1 rep (conv).

A great work out. Once again, however, I'm thrown a hurdle as the gym is closed this Wednesday for remodeling. I can hardly believe how they operate. My home gym will be ready this summer.

Snowdaddy

Day 6 11 Apr 09

Yesterday I worked out at my parent's place. My gym was closed this week end and I had to attend Easter dinner at my parent's with my family. I have a full gym there but most of it is in boxes and put away until I build my home gym. Luckily I had my bar, collars, platform, and 365lbs (including bar) of weights. Since I couldn't pull big weights and I didn't have a rack or bench to do squats or bench press I decided to check out my form and play a bit more with technique. Here's yesterday.

Warm Ups.
Core Work.
Repeat Three Times.
Crunches - 20 reps, 10 sec Crunches - 10 reps, Trunk Twists - 40 reps.

Deadlifts - 135lbs/6 reps, 225lbs/6 reps, 295lbs/6 reps, 345lbs/3 reps, 365lbs/8 sets/1 rep (alt sumo & conv), 385lbs/4 sets/1 rep (same).

I felt like doing more but the garage was cold and I thought I may cause some kind of injury. I was trying two differents techniques. The "grab and snatch" and the "One, two, three, pull". I don't know what to call them but these names will suffice for now. I am tending to lean towards the "grab and snatch" technique as it takes advantage of the muscles elastic properties and really pops out of the bottom. I'll have to try it with more weight and with my gear to see if it really works in competition. Here is a video of my lifts. Deadlifts Apr 12 2009. Deadlifts Apr 12 2009 part 2.

Snowdaddy

Day 5 8 Apr 09

A great training day. I stepped up the intensity a bit because the gym I use is closed Good Friday. Another great reason to have my home gym. Here's today.

Warm Ups
Squats - 4 sets/5 reps/285lbs, 2 sets/5 reps/295lbs.
Bench Press - 1 set/6 reps/215lbs, 2 sets/6 reps/225lbs, 2 sets/6 reps/235lbs, 1 set/6 reps/245lbs.
Deadlifts (alt sumo and conv) - 12 sets/1 rep/365lbs.

Actually the last two conventional deadlifts were done without a belt @ 435lbs. With the gym being closed on Friday I will be lifting at my parents house where I can do the deadlift portion of my program. I'll also do some high rep low weight squats. I'm looking forward to spending a great long week end with my wife and kids.

Snowdaddy

I should have known

Found out last night that I'm scheduled for surgery 16 Apr 09. This really throws a loop in my precompetition training. While preparing for he 2007 Western Canadians I was also interrupted. I guess life has a habit of getting in the way. Recovery from this procedure shouldn't take more that a couple of weeks so I'll try to keep my game face on and continue my training taking a short break for recovery.

Day 4 6Apr 09

Warm Up Squats - bar/12 reps, 135lbs/6 reps, 225lbs/6 reps.
Squats - 6 sets/5 reps/285lbs.
Bench Press - 6 sets/6 reps/215lbs.
Deadlifts - 12 sets/1 rep/365lbs.

This was a tough work out, as week two of this program always is. I'll keep up the intensity until the surgery, take some recovery time, then I'll be ready to get into gear. The first week back will be nice and easy of course. I will persevere

Snowdady

New Toys

I am going tomorrow to purchase some new toys. Here's what I'm getting.

(all plates are regular / standard plates with 1" hole), Total of 970 lbs of plates
10 - 50 lb plates
6 - 35 lb plates
2 - 20 lb plates
14 - 10 lb plates
8 - 5 lb plates
4 - 3 lb plates
6 - 2.5 lb plates
4 - 1.25 lb plates
8 - 1 lb plates barbell
1 plate tree
1 pr of spin lock Dumbbells
1 - 6 ft regular barbell
1 - 6 ft thick bar barbell
1 Deadlift / Trap Bar
1 pr of Farmers Walk Implements
1 Cambered Curl Bar
1 Tricep Bar
1 - 7 ft Cambered Squat Bar
1 pr Ironmind Bulldog Collars
various assortment of collars for bars
(All bars and plate tree are compatible with plates)

A great deal. This will be a great addition to my garage gym. I can hardly weight (wait) to play.

Snowdaddy

Day 3 3 Apr 09

Lets get to it.

Warm Up Squats - 135lbs/6 reps, 225lbs/6 reps.
Squats - 3 sets/5 reps/275lbs (no belt), 3 sets/5 reps/285lbs (belt).
Bench Press - 3 sets/6 reps/205lbs, 1 set/6 reps/215lbs, 2 sets/6 reps/225lbs.
Deadlifts (alt sumo and conv) - 8 sets/1 rep/315lbs (no belt), 2 sets/1 rep/315lbs (belt), 405lbs/1 rep, 455lbs/1 rep (both conv).
Various Arm Exercises

Another great work out. Now it's time to rest. ZZZZZZ...

Snowdaddy

Day 2 1 Apr 09

Holy-moly am I stiff. My hamstrings, quads, and glutes need lots of work. It took sometime today before I started to loosen up.

Warm Up - 5 Minutes Arc Trainer,
Warm Up Squats - 135lbs/8 reps, 225lbs/6 reps.
Squats - 6 sets/5 reps/275lbs (first two sets no belt).
Bench Press - 6 sets/6 reps/205lbs.
Deadlifts - 8 sets/1 rep/335lbs (first 4 sets no belt), 4 sets/1 rep/365lbs.

Squats and Bench Press feel good but I'm still playing with deadlift technique. One of the belted sumo sets I managed to explode into the movement like I was explaining before. The bar went up very easy. I couldn't duplicate it for the other sets. I still need more practice.

Snowdaddy

Day 1 of 24

Today I started my precontest training. I'm using the 3 x 3 program that I've used in the past. Here's day one.

Warm Up Squats - 135lbs/6 reps, 225lbs/6 reps.
Working Squats - 6 sets/5 reps/275lbs.
Bench Press - 6 sets/6 reps/205lbs.
Deadlifts - 12 sets/1 rep/335lbs (alt sumo and conv).

Core Work
10 sec Crunches - 20 reps.
Weighted Twists - 60 reps.
Lying Leg Raises - 25 reps.

The program called for 6 sets of 5 reps for deadlifts but I didn't do it. I find doing deadlifting reps does nothing more than wreck my lower back. I'll stick to doing lots of singles. Today went well and I feel quite spent. The competition in scheduled for the end of May.

Snowdaddy

Deadlifts 27 Mar 09

Today I wanted to play a bit with technique. I watch videos of great sumo deadlifters and notice that the first portion of the pull is very fast. Almost a snap off the floor when the hips drop. Normally I just keep pulling on the bar until it begins to move. I know this isn't very productive hence why I'm working on technique. This movement does however take a certain amount of faith. I feel like I'm going to rip something when "exploding" into a lift like this. Today went well and I didn't RIP anything.

Warm Up - 5 minutes Arc trainer.

Core Work
Elbow Plank - 80 seconds
5 Second Crunches - 20 reps.
Weight Bar Trunk Twists - 80 reps.

Sumo Squats - 135lbs/6 reps, 225lbs/6 reps.
Sumo Deadlifts - 10 sets/1 rep/315lbs, 4 sets/1 rep/365lbs.
Good Mornings - 225lbs/6 reps, 225lbs/6 reps, 275lbs/6 reps, 135lbs/8 reps (drop set).
Lat Pull Downs - 180lbs/8 reps, 225lbs/6 reps, 240lbs/6 reps.

Next week when I put the gear on again I want to try this technique. With the pop of the suit I'm sure it will work well.

Snowdaddy

Bench Press 25 Mar 09

Great work out!!! Last week was speed work so this week I'm back to near max weights. Here's how I did.

Flat Bench Press - bar/12 reps, 135lbs/12 reps, 135lbs/12 reps (close grip), 225lbs/8 reps, 275lbs/3 reps, 295lbs/1 rep.
3 Board Press - 295lbs/6 reps, 315lbs/5 reps, 315lbs/4 reps, 335lbs/3 reps, 335lbs/2 reps, 345lbs/1 rep.
Flat Bench Flys - 65lbs/8 reps, 75lbs/8 reps, 85lbs/8 reps.
Supported Rows - 105lbs/10 reps, 135lbs/10 reps, 160lbs/8 reps, 180lbs/8 reps.
Seated Machine Shoulder Press - 160lbs/8 reps, 180lbs/8 reps, 190lbs/8 reps, 200lbs/5 reps (fail).
Over Head Dumbbell Ext - 3 sets/8 reps/85lbs
Machine Preacher Curls - 90lbs/10 reps, 95lbs/10 reps, 100lbs/10 reps, drop set 80lbs/6 reps (fail).

I feel stronger now than I have in a while. I would like to compete at the Nova Scotia provincials at the end of May. I haven't set a date for a pre competition program but it will be sometime soon. For now I'll continue to enjoy some workout freedom.

Snowdaddy

Squats 23 Mar 09

Another week has come and it's squat day again. Instead of going heavy again and risking injury I decided to do some speed work. No gear, just a belt on the heavier sets. Here's how it went.

Warm Up - 5 min arc trainer.
Squats - bar/6 reps, 135lbs/6 reps, 5 sets/2 reps/225lbs, 5 sets/2 reps/225, 245, 275, 295, 225lbs.

Core Work
Elbow Plank - 70 sec.
10 Sec Crunches - 10 reps.
Trunk Twists - 20lbs bar/60 reps.
Push Up Plank - 60 sec.
Lying Leg Raises - 30 reps.
Abdominal Stretches.

Doing so many short sets I was able to play with technique a bit. One thing I've found I prefer to keep my hands closer together, making the bar more stable on my back. I still need to play with foot position.
On another note I'm eating differently. It really seems to be working. I followed the same "diet" while I was on course in Borden. I call it the "Starch Free Diet" as I don't eat starchy carbs. No potatoes, rice, breads, or pasta. I've done some research on this diet and some call it the "natural diet," "Paleolithic diet," "Native diet," and "ancestral diet." I find it very easy to follow.
While on course I wasn't working out as much as normal and I lost ~18lbs eating as much as I like to feel full. A nice side effect is I don't have carb cravings in the evenings. Right now I weigh 290lbs, I'll keep you posted if I loose any more weight.

Snowdaddy

Deadlifts 20 Mar 09

It's Friday and I want to finish the week off right. Deadlifts are an excellent way of doing that. Here we go.

Sumo Squats (w/u) - 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.
Sumo Deadlifts - 225lbs/6 reps, 315lbs/3 reps, 365lbs/2 reps, 405lbs/1 rep.
At this point I put on my Deadlift suit, a Titan Superior Suit.
Sumo Deadlifts (gear) - 405lbs/2 reps, 455lbs/1 rep, 495lbs/1 rep, 545lbs/1 rep.
Just for good measure I put the 545lbs onto 2 inch blocks.
Sumo Deadlifts (gear) - 545lbs/1 rep.
Lat Pull Downs - 180lbs/6 reps, 210lbs/6 reps, 240lbs/6 reps.
Good Mornings - 135lbs/6 reps, 225lbs/6 reps, 225lbs/6 reps, 275lbs/6 reps.

And thats it. I'm really pleased about my lifts this week. Especially the way deadlifts finished the week. I did however find a weak point. Before in my training when my deadlifts were strong I was doing Good Mornings with 315lbs for 6 reps and they seemed quite easy. Tonight as I type this I feel my glute/hamstring tie-ins. My lower back still feels great so I'll add good mornings as part of my deadlift day just to work that weaker area.
Also, I ripped some skin off my right hand while lifting 495lbs. It bled a bit but of course it didn't stop my work out:).

Snowdaddy

Bench Press 18 Mar 09

Instead of benching near or at 1RM I decided to do some speed work. Here's how bench day went.

Flat Bench Press - 135lbs/12 reps, 185lbs/8 reps.
Speed Work - 10 sets/3 reps/235lbs.
Flat Bench Dumbbell Flys - 2 sets/8 reps/65lbs.
Supported Rows - 135lbs/8 reps, 180lbs/6 reps, 180lbs/6 reps.
Bent Over Barbell Rows - 135lbs/10 reps, 135lbs/10 reps, 185lbs/10 reps.
Over Head Dumbbell Extensions - 3 sets/8 reps/85lbs.
Machine Preacher Curls - 70lbs/10 reps, 90lbs/10 reps, 100lbs/10 reps, 110lbs/10 reps.

I forgot to do shoulder presses today but I feel good for adding bent over rows. When I finish my home gym I won't have fancy machines so I have to get used to barbell/dumbbell movements. Friday is Deadlifts. I'll be doing speed work for deadlifts as well but I'll also be practicing Sumo Deadlift partials.

Snowdaddy

Squats 16 Mar 09

I haven't taken a squat suit for a ride for a while so today was my opportunity. The suit I used is a Titan Centurion NXG+. I bought the suit used and since I've lost a bit of weight it fits rather nice. I would call the suit loose considering I can pull the straps up by myself. Here's how the squats went.

Raw Squats - bar/6 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/2 reps.
Bench Squats (@ parallel) - 315lbs/3 reps.
Suit with straps up, belt, and wrist wraps (no knee wraps) still over the bench for safety.
Gear Squats - 315lbs/4 reps, 405lbs/3 reps, 455lbs/2 reps, 505lbs/1 rep.

I tried some inclined leg presses after this but the groin injury I had last week was bothering me. Funny, I didn't feel it with the gear on. I did some inclined calf extensions instead then moved on to core work.

Elbow Plank - 70 sec.
Swiss Ball Crunches - 20 reps.
5 Sec floor crunches - 20 reps.
Leg raises - 25 reps.

The 505lbs squat surprised me considering I haven't been in gear for a while. I have one suit smaller that's made of NXG+ Super material that I tried on last night. I would call it competition tight. I'll have to try it another time. Any way, a good day of squats.

Snowdaddy

Bench Press 13 Mar 09

My bench work outs are finally coming together. I've messed around with several exercises and I've come up with a plan I feel works well for my bench press. Here's today's work out.

Flat Bench Press - Bar/12 reps, 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps, 295lbs/1 rep.
Three Board Press - 295lbs/6 reps, 315lbs/4 reps, 335lbs/3 reps, 355lbs/1 rep.
Drop Set Flat Bench Press - 245lbs/6 reps.
Flat Bench Flys - 60lbs/8 reps, 70lbs/8 reps.
Supported Rows - 90lbs/8 reps, 135lbs/6 reps, 180lbs/6 reps.
Seated Machine Shoulder Press - 150lbs/10 reps, 180lbs/6 reps, 180lbs/6 reps.
Over Head Dumbbell Extensions - 3 sets/80lbs/8 reps.
Machine Preacher Curls - 50lbs/12 reps, 70lbs/12 reps, 90lbs/10 reps.

I very busy work out but I was only in the gym for 1.5 hrs. At the end I tried some preacher curls on a machine I've never used before. Instead of solid handles they swivel. This has been the biggest problem I've had with preachers, poor wrist ergonomics. By swivelling the handles allow free movement of the wrists. I like it very much.
Oh ya, the 355lbs 3 board press I believe is a new PB for me.

Snowdaddy

Deadlifts 11 March 09

My back has been feeling great so today I wanted to take it for a ride. I know I've lost lots of posterior strength since the injury in October so I'm excited about starting to pull (seriously) again. Today was kind of a trial work out. I wanted to check out my Sumo deadlift raw, with gear, and partials. Here's how things went.

Warm Up - 5 minutes Elypse trainer.
Sumo Squats - 135lbs/10 reps, 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps.
My right leg is still bothering me a bit so I didn't want to over do these warm up sets.
Sumo Deadlifts - 225lbs/4 reps, 315lbs/3 reps, 405lbs/miss.
At this point I put on a Titan Centurion which I wanted to try for Sumo deadlifts.
Sumo Deadlifts with Gear - 405lbs/2 reps, 455lbs/1 rep, 455lbs/1 rep.
I placed the weights at each end on 2x25lbs plates (about 4 inches).
Sumo Deadlifts with Gear Partials - 4o5lbs/2 reps, 455lbs/2 reps, 505lbs/1 rep, 555lbs/miss.
Once again I'll explain that the gym I'm currently at doesn't allow chalk. It really sucks. Any lifts over 315lbs I have to wear straps. Which also really sucks.
Core Work
Elbow Plank - 1 minute.
Hanging Leg Raises - 20 reps.
Side Elbow Planks - 30 sec/side.
10 Sec Crunches - 10 reps.
Regular Crunches - 20 reps.

A good work out. I'm sure I'll be sore tomorrow.

Snowdaddy

Bench Day 9 March

It's easy to tell I haven't been consistantly working out. I've lost a substantial amount of strength I had before going on course at the beginning of January. Here's how things went today.

Flat Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/6 reps, 275bs/2 reps.
3 Board Press - 275lbs/6 reps, 315lbs/3 reps, 315lbs/2 reps.
Flat Bench Dumbbell Flys - 45lbs/8 reps, 65lbs/8 reps, 80lbs/8 reps.
Seated Dumbbell Overhead Extentions - 60lbs/10 reps, 85lbs/10 reps, 85lbs/10 reps.
Cable Estentions - 3 sets, 10 reps, 150lbs.
Hammer Curls - 45lbs/12 reps, 55lbs/12 reps, 65lbs/8 reps.

Not my usual standard but at least I managed to get in to move some iron. Stay tuned, I'll be back to normal soon.

Snowdaddy

Back at the gym

I managed a quick work out this morning. I wasn't really impressed with the results. I guess I injured the inside of my right leg during my last work out before coming home. Today I did squats and when I got up to 275lbs my leg let me know that was as far as I was going. I dropped the weight to 225lbs and tried some softbox squats. I do these on a half swissball. Super setting with core work, I managed 4 more sets of squats @ 6 reps before calling it a day. I don't feel any worse for wear this evening so the work out went well.
What I really wanted to do today was take a squat suit for a ride. With the weight I've lost I can now fit into my size smaller squat suit. I fits tighter than my other suit did when I was heavier so I thought I'd go up to 495lbs. Not today.

Snowdaddy

Feeling Great

I'm back home and "chomping at the bit" to start training again. My weight is down and I may compete at 125kg for the first time ever. I've decided to follow a similar training schedule as I did before going on course. I'll focus on training partials for 4 to 6 weeks then take a break before getting into my pre-competition work outs. The partials I want to work on are; Bench Squats ( maybe on a soft stop), Board Presses, and Sumo Rack Pulls. My back is feeling better than is has in several years so of course I want to continue working on my core as well. I'll post a new work out plan soon.

Snowdaddy