Squats

Today I wanted to get training back on track. Yes it's more fun to lift the heavy singles but the Pump Phase is what makes champions.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats (with belt) - 7 sets/1 rep/425lbs.
*ample rest between sets but not excessive*

Pump Phase
Squats (with belt and medium bands) - 6 sets/5, 5, 4, 4, 4, 4 reps/330lbs to 390lbs.
*short rest between sets*

Support Work
Leg Extensions - 3 sets/12 reps/80lbs.
Lying Leg Curls - 3 sets/12 reps/80lbs.

The work outs are getting long and hard. This is what makes or breaks personal bests. Time to dig down and work

Snowdaddy

Deadlifts

I had a little time this morning before training the kids to do some Deadlifts. Again not much time but I got the Power Phase complete and some core work.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/12 reps, 225lbs/6 reps.
Deadlifts - 315lbs/6 reps, 405lbs/4 reps.

Power Phase
Deadlifts (with belt) - 5 sets/1 rep/535lbs.

Core Work
Ab Sling Knee Ups - 2 sets/12 reps.
Stability Ball Sit Ups - 1 set/20 reps.

A side effect of hurting my tail bone is my lower back problems are slightly back again. I was going to alternate the core work exercises but I had a spark in my back after the last rep of sit ups. Time to stop. Rest tomorrow and visit with family. Squats on Sunday.

Snowdaddy

405lbs BENCH PRESS!!!

Today at work I had about an hour to hit some Bench Press. I didn't have enough time to do a full work out. None the less my Bench Press really surprised me.

Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/5 reps.

Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/365lbs, 385lbs/1 rep, 405lbs/1 rep!!!

At this point I was out of time and had to get back to work. It didn't matter I omitted the Pump Phase because 385lbs is a 10lbs PB and 405lbs is a 30lbs PB!!!

Here is the video; 405lbs Bench Press!!!

Snowdaddy

Squats

Last week I was sledding with my kids. On the first run of the day I hit a jump and bruised my ass bone. I wanted to just try it out for Squats last night at work. It wasn't aggravated so let the games begin!!!

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/12 reps, 225lbs/4 reps, 315lbs/3 reps.

Power Phase
Squats (with belt no knee sleeves) - 5 sets/1 rep/425lbs, 1 set/1 rep/445lbs (VIDEO)

Pump Phase
Squats (with belt no knee sleeves) - 6 sets/4, 5, 5, 5, 5, 5 reps/315lbs.

As I didn't have access to machines for leg extensions or leg curls I didn't do them. Last nights Squats were excellent. I made a mistake loading the bar for the Power Phase. Instead of 415lbs I easily handled 425lbs. Bench training next.

Snowdaddy

Deadlifts, sort of...

At the beginning of the week I went out sledding with my kids. At my age I should really know better. On my first run down the hill I hit a bump and it jarred my ass bone. I continued a few more time before calling it quits. As the week has gone on my butt keeps getting worse. I have trouble sitting and it becomes quite uncomfortable when I sit for longer than 15 minutes. I decided to give lifting a shot today.

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 185lbs/6 reps.
Deadlifts - 275lbs/6 reps, 365lbs/3 reps.

Power Phase
Deadlifts (with belt) - 2 sets/1 rep/530lbs.

At this point I called an end to Deadlifts. I couldn't drive into the bar at the start of the pull. I also didn't want to make my butt any worse. The work I did was better than nothing. Time for some core work.

Core Work
Ab Sling Knee Ups - 5 sets/12 reps.

I will try Squats on Sunday. Hopefully I'm a bit better then.

Snowdaddy

New Years Resolution and Reflection

Here were some of my goals for 2013.

• I want to push myself harder than ever before. I will continue to follow the Doug Hepburn routine with some slight modifications (read about training in my blog to see the mods). I have no doubt that I will... Squat 500lbs, Bench Press 400lbs, Deadlift 600lbs. Of course classic, no gear.
• I will continue to be the voice of Powerlifting. Right now I'm geared up for the OptiMYz meet in three weeks. I want Powerlifting to gain popularity and will work towards that.
• I will continue to train the kids from the Center 24/7 and act as president of the 14 Wing Powerhouse.
• I would like to get my body weight down to 275lbs but continue to get stronger.

2013 was just an average year as far as lifting goes. In my personal and professional life 2013 was very good.

• Training went well but due to several injuries I had trouble maintaining training momentum. I am pleased with my Bench Press.
• After the OptiMYz competition early 2013 I was left with mixed emotions regarding competitive Powerlifting and the organization in which I lift. I have since gotten over this disappointment and moved on. Human nature will be what it is and I can't hold others to my high standards. It usually leads to disappointment.
• I continue to train the kids from Center 24/7. This year we have some serious lifters with some great numbers.
• My weight loss stopped at about 300lbs. The good part is I am maintaining this weight with little to no dieting.
• My relationship with my wife in 2013 was the best ever. The longer we are married to better we understand each other. This is the high point for my 2013.
• I became a Provincial level referee.
• I travelled to the Eastern Canadians (Sydney NS). Not my strongest meet but I did pretty good.

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.

Snowdaddy

Bench Press day 14

Today's work out was a real tough one. I had to dig deep to finish.

Warm Up
Shoulder Mobility and Stretching.
Bench Press - bar/12 reps, 135lbs/16 reps, 225lbs/12 reps, 315lbs/7 reps.

Power Phase
Bench Press (with wrist wraps) - 5 sets/1 rep/365lbs.
*5 minutes rest after each set*

Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/5, 5, 4, 4, 4, 4 reps/300lbs to 320lbs.
*2 minutes rest after each set*

Support Work
Dumbbell Hammer Curls - 3 sets/12 reps/37lbs.
OH Dumbbell Extensions - 3 sets/12 reps/37lbs.
Bent Over Dumbbell Rows - 3 sets/8 reps/140lbs.
Cable Press Downs - 3 sets/12 reps/25kg.

Right now, as usual after a hard work out, I am enjoying a great pump. My post work out drink is coursing through my muscles. I feel thick and huge. I feel PERFECT! Today's work out was not my strongest but it was controlled and powerful!

Snowdaddy

Squats day 13

Training is going really well and I continue to get stronger. Squats today felt much easier than last week. The support work is definitely helping.

Warm Up
Leg Swings and Extensive Stretching.
Squats - bar/12 reps, 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Squats (with belt) - 6 sets/1 rep/415lbs.
*5 minutes rest between sets*

Pump Phase
Squats (with belt and medium bands) - 6 sets/4, 5, 4, 5, 3, 3 reps/320lbs to 380lbs.
*2 minutes rest after each set*

Support Work
Seated Leg Extensions - 3 sets/20 reps/80lbs.
Lying Leg Curls - 3 sets/12 reps/80 reps.

Not much else to say right now but, FEED ME!!!

Snowdaddy

Deadlifts day 12

Boxing Day and Deadlifts. I was lazy this morning and with a stomach still full of Christmas turkey it was time to DEADLIFT!!!

Warm Up
Leg Swings (20), Stretching.
Squats - bar/10 reps, 135lbs/8 reps.
Deadlifts - 275lbs/8 reps, 365lbs/6 reps, 455lbs/3 reps.

Power Phase
Deadlifts (with belt) - 5 sets/1 rep/530lbs.
*5 minutes rest between sets*

Pump Phase
Deadlifts (with belt and medium bands) - 6 sets/4, 4, 4, 4, 3, 4 reps/375lbs to 430lbs.
*2 minutes rest between sets*

Fabulous Deadlifts this afternoon. I can really feel my hamstrings and glute tie ins. Lower back feels great. I snuck in an extra 5lbs today and I will do this once and a while. Going to be fun to watch the numbers increase over the next while.

Snowdaddy

Bench Press day 11

It is Christmas Eve and I really enjoy training when others are taking a break. It proves to me that I am dedicated.

Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/12 reps, 315lbs/5 reps.

Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/365lbs.

Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/4 reps/300lbs to 320lbs.

Support Work
Wide Grip Lat Pull Downs - 3 sets/12 reps/160, 180, 200lbs.
Inclined Triceps Extensions - 3 sets/12 reps/35, 40, 40lbs.

I was a bit discouraged during the Pump Phase until I verified the band assistance. After that I decided it was a good Christmas Eve work out.

Snowdaddy

Squats day 10

Even a stomach flu isn't enough to keep me from Squats.

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps.

Power Phase
Squats (with belt only) - 4 sets/1 rep/405lbs, 2 sets/1 rep/415lbs.
*ample rest between sets*

Pump Phase
Squats (with belt and medium bands) - 3 sets/4 reps/315-375lbs, 3 sets/3 reps/315-375lbs.
*shorter rest between sets*

Support Work
Leg Extensions - 3 sets/20 reps/70lbs.
Lying Leg Curls - 3 sets/12, 14, 16 reps/70lbs.

Took my time with today's work out. With a stomach flu I didn't want any accidents. Even though energy levels were a bit low I still managed to have a good work out and the strength is most certainly increasing. Tomorrow it's Christmas Eve and Bench Press.

Snowdaddy

Bench Press extra day

Feeling like bending a bar today. I stepped out into my garage for some Bench Press. I am glad I did.

Warm Up
Light Stretching and Mobility Work.
Bench Press - 135lbs/16 reps, 225lbs/10 reps, 315lbs/7 reps (PB) VIDEO

Power Phase
Bench Press (with wrist wraps) - 3 sets/1 rep/365lbs.
*ample rest between sets*

Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/6, 6, 4, 4, 4, 4 reps/275 to 325lbs.
*ample rest between sets*

Support Work
Dumbbell Hammer Curls - 3 sets/12 + 6 reps/40lbs per dumbbell.
OH Triceps Extensions - 3 sets/12, 14, 16 reps/40lbs per dumbbell.
Bent Over Dumbbell Rows - 3 sets/6, 7, 8 reps/145lbs per side.

One of my strongest Bench Press work outs to date. I am very pleased with my progress. Now it's time to rest up and enjoy the week end with my family. Squats on Sunday or Monday.

Snowdaddy

Deadlifts day 8

Snow day today. We are expecting 25cm of snow. Nothing to do but make a fire in the garage and DEADLIFT!!!

Warm Up
Leg Swings and Stretching.
Squats - bar/8 reps, 135lbs/6 reps.
Deadlifts - 275/6 reps, 365lbs/4 reps, 455lbs/2 reps.

Power Phase
Deadlifts (with belt) - 4 sets/1 rep/525lbs.
*ample rest between sets*

Pump Phase
Deadlifts (with belt and med bands) - 6 sets/3, 3, 4, 4, 4, 3 reps/525lbs (370lbs to 430lbs).
*shorter rest between sets*

A great work out. Outside the snow is blowing. Inside my home gym its warm and cozy. Feeling good.

Snowdaddy

Bench Press day 7

Last weeks schedule was crazy. Time to get back on track. Bench today was a bit tougher than last week as I've only had three days rest instead of a full week. Now I'm back on schedule.

Warm Up
Light Stretching.
Bench Press - 135lbs/16 reps, 225lbs/10 reps, 315lbs/4 reps.

Power Phase
Bench Press - 7 sets/1 rep/355lbs
*5 minutes rest after each set*

Pump Phase
Bench Press (with light bands) - 6 sets/4, 4, 3, 3, 3, 4 reps/355lbs (minus light bands)
*2 minutes rest after each set*

I feel sore still after last week's training so I didn't want to push it too much. Now to rest up a few days and get ready for some epic Deadlifts.

Snowdaddy

Squats day 6

Trained with a new member of the Powerhouse tonight. Most gyms in the area are shut down today due to weather. Of course the Powerhouse is open for business.

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Squats (with lifting large knee sleeves and belt) - 7 sets/1 rep/405lbs.
*ample rest between sets*

Pump Phase
Squats (no sleeves, no belt) - 6 sets/4, 4, 3, 3, 3, 4 reps/315lbs.
*much shorter rest between sets*

Support Work
alternate the following
Leg Extensions - 3 sets/16 reps/90, 100, 100lbs.
Lying Leg Curls - 3 sets/12 reps/80, 90, 90lbs.

Legs feel great right now. Time for some food then off to bed. Good work out.

Snowdaddy

Bench Press Day 5

Slow Friday night at work meant I hit the bench for some Bench Press.

Warm Up
Light Stretching.
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps.

Power Phase
Bench Press - 6 sets/1 rep/355lbs.
*ample rest between sets*

Pump Phase
Bench Press - 6 sets/4, 4, 4, 3, 3, 4 reps/275lbs.
*shorter rest between sets*

Support Work
Dumbbell Hammer Curls - 3 sets/12 reps/40lbs.
Dumbbell OH Extensions - 3 sets/12 reps/40lbs.

Two days later and I'm still feeling a good upper body pump. This week was ridiculous busy so my lifting schedule was all over the place. I did get the essentials done which counts. These next few weeks will be much better.

Snowdaddy

Squats day 4

This week has been crazy busy. I did manage a great squat work out on Monday but I haven't bent a bar since. No worries, I have my annual PT test tomorrow so staying away from the weights is probably the best thing. Here is how things went on Monday.

Walk to 14 Wing Powerhouse - 3km / 30min / 425Kcal.

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats (with belt and knee sleeves) - 6 sets/1 rep/405lbs.
*5 minutes rest after each set*

Pump Phase
super set the following
Squats (no belt or sleeves) - 1 set/4 reps/275lbs, 5 sets/3 reps/275lbs.
Leg Extensions - 3 sets/16 reps/90lbs.
Lying Leg Curls - 3 sets/12 reps/60, 70, 80lbs.

Walk home from 14 Wing Powerhouse - 3km / 30min / 425Kcal.

At that point I had to eat. This work out was exactly like what I want to do to get ready for Nationals. Now if I can only get some more time to have more work outs like this. I am busy.

Snowdaddy

Deadlifts Day 3

I've been a busy week. My sleep has been messed up and my energy levels are quite low. Time to nut up and PULL!

Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps.
Deadlifts - 365lbs/5 reps, 445lbs/2 reps.

Power Phase
Deadlifts (with belt) - 3 sets/1 rep/525lbs.
*5 minutes rest after each set*

Pump Phase
Deadlifts (with light bands 45-95lbs) - 6 sets/2 reps/430-480lbs.
*2 minutes rest after each set*

Tonight's work out may have been a bit heavy for starting out. The Power Phase Deadlifts felt good and heavy. I only used the light bands on the Pump Phase which felt very heavy. A good work out none the less.

Snowdaddy

Bench Press Day 2

OUTSTANDING WORKOUT!!! Best describes today's Bench Press training. Feeling strong!

Warm Up
Stretching.
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps.

Power Phase
Bench Press - 5 sets/1 rep/355lbs.
*5 minutes rest after each set*

Pump Phase
Bench Press (with light bands) - 6 sets/3 reps/355lbs (minus bands).
*2 minutes rest after each set*

Support Work
alternate the following
Dumbbell Hammer Curls - 3 sets/12 reps/40lbs.
Dumbbell OH Extensions - 3 sets/12 reps/40lbs.
Dumbbell Rows - 3 sets/6 reps per side/145lbs.

Cable Press Downs - 2 sets/12 reps/25kg.


Right now I'm enjoying a huge pump and all the hormones that go along with it. If all my future work outs go like these first two days I will have no problem meeting my goals for Nationals.

Snowdaddy

Squats Day 1

First day of training for CPU Nationals. This will be my first Nationals competing in three lift. I am very excited and will be training with purpose. Today was a great start.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/3 reps.

Power Phase
Squats (with belt only) - 5 sets/1 rep/405lbs
*5 minutes rest after each set*

405lbs Squat Video

Pump Phase
Squats (no belt) - 6 sets/3 reps/275lbs.
*2 minutes rest after each set*

Extra Stuff
alternate the following
Lying Leg Curls - 3 sets/12 reps/50, 60, 60lbs.
Leg Extensions - 3 sets/20 reps/50, 60, 60lbs.

A good solid work out. Tomorrow onto the bench.

Snowdaddy