New Year's Resolution

Every year feels shorter and shorter the older I get. To reflect on 2016 I have cut and paste my 2016 goals from last year's resolution

My goals for 2016 are;

• In the middle of February I am going to Regina for the 2016 CPU Nationals. Training is going well and I should be rewarded with some new PBs. At Nationals I will be writing my National Officials exam. Another step in the right direction.

• This summer the IPF Classic Worlds is in Texas. Depending on my performance at Nationals I should be lined up to go to my first Worlds.

• At work I really don't have many goals. I intend to keep positive and be an inspiration to those who have poor morale.

• At home I want to continue to keep the ball rolling. I want to keep loving my wife and kids. One fun thing we have planned is a camping trip to Texas in conjunction with the worlds. Another fun road trip to the southern USA.

Snowdaddy

I have much to be thankful for. I am a very lucky man. I will continue to try to pay it forward.

Here is how my 2016 actually went.

I did go to Regina and did really well. First I took part in the CPU AGM. As the VP of the MPA I was allowed to attend. I learned plenty. After that I attempted my National level official exam. I failed my 2%. I am actually glad I did because I feel I need more time to learn the rules and how to enforce them during a high tempo competition. My first event was the equipped Bench Press. There I achieved a PB of 232.5kg and a gold medal. My second event was the three lift classic. I was the only competitor in my weight class and age group so with a total of 660kg, also a PB, I also won gold. This gold in the three lift classic earned me a spot on team Canada to compete in Texas.

Training leading up to the IPF Classic Worlds went extremely well. I have finally got my Squat form on track and I hit some amazing numbers in training.

Work interfered with our trip to Killeen Texas so we had to rush there and rush home. Even with the long road trip I did Canada proud and I set another PB of 672.5kg. 

I have now crossed off a few points on my bucket list most importantly I can call myself a "World Class Athlete"

At work I have finally been given a day job. I have been working in the ETO section since April. I have my own desk and I am now the AVS OA. I no longer have the regular stress as I did while working in servicing and I feel much better. In October I went to California as the crew chief. We had a lot of fun. Other than getting the job done the high point for me was having a drink at the Rainbow Bar and Grill where Lemmy Kilmister regularly hung out while he was alive. It was an honor to be there.

At home my family is flourishing. My son is becoming a very good strength athlete and squatted 190lbs. He is also showing great potential with the electric guitar. My daughters are all doing very well at school and constantly having fun. My relationship with my wife continues to get better and better. As the years go on we gain more knowledge and appreciation for one another. She is my best friend. 

2016 has been an extremely good year for me.

Goals for 2017,

I want to maintain a holding pattern for the year. I want everything to stay the same. No change. Everything is going so well right now. Keep on Keeping on. Life is a garden, dig it.

Should be easy enough.

Snowdaddy 

Bench Press

I went into work an hour early to hit some Bench Press. I watched the Eddie Hall documentary the other day on Netflix. I noticed that I may be making a mistake in my training. I'm not training nor eating frequently enough. Although I don't plan on eating much more, I do plan on cleaning up my diet. The training more frequently isn't a problem.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/6 reps, 365lbs/2 reps, 4 sets/3, 3, 3, 4 reps/315lbs.

I also did some arm training. Feeling stronger on the Bench.

Snowdaddy

Deadlifts

Training just before work today. Deadlifts are feeling lighter all the time.

Leg Swings and Light Stretching.
Deadlifts - 2 sets/8 reps/225lbs, 2 sets/6 reps/315lbs, 405lbs/6 reps, 2 sets/2 reps/495lbs, 405lbs/6 reps, 315lbs/8 reps.

405lbs/6 reps was easy, 495lbs/2 reps wasn't that difficult but since I haven't handled heavier weights lately they felt heavy. A good Deadlift day.

Snowdaddy

Cold Bench Press

My lovely wife bought me an overhead directional heater as a possible solution to my uninsulated garage gym. Today the temperature in the garage is -13 degC. Too cold to train. The heater cut the cold just enough to make the work out ok.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/6 reps, 335lbs/4 reps, 355lbs/3 reps, 365lbs/1 rep, 3 sets/3, 3, 4 reps/315lbs.

Done up in sweat pants, hoodie, and gloves I was quite comfortable. I'm not sure I'll be doing Squats or Deadlifts but Bench Press will be surely a go despite the temperature.

Snowdaddy

Squats

It's Christmas Eve and on days like today the best training days happen.

Leg Swings and Stretching.
Squats - 2 sets/bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps, 405lbs/3 reps, 455lbs/2 reps, 500lbs/1 rep, 3 sets/6 reps/225lbs.

I took videos of the following;

455lbs/2 reps

500lbs/1 rep

The Ivanko bar I was using had a large amount of whip with the 500lbs. It bounced funny while descending and it pushed me over my toes. I cut it a bit short but still stood up with it. 455lbs was nice and smooth. Not my best but pretty darn good.

Snowdaddy

Deadlifts

Training at the 17 Wing gym. I really took my time and enjoyed the pain of training.

Leg Swings and Stretching.
Deadlifts - 2 sets/8 reps/225lbs, 2 sets/8 reps/315lbs, 2 sets/8, 10 reps/405lbs.
WG Lat Pull Downs - 2 sets/8 reps/175, 205lbs.

The final set of Deadlifts, 405lbs for 10 reps was extremely difficult. I let out an involuntary cry of agony on the tenth rep and my knees almost buckled on the ninth rep. After training I ate lunch and went out Christmas shopping with my wife. By the evening the DOMS were kicking my ass. So it should 405lbs for 10 reps is a PB.

Snowdaddy

Squats and Bench Press

Working out in the main gym at 17 Wing is a source of frustration. As I am training I witness many ridiculous actions being performed by the other gym goers. One guy removed the squat rack safety arms during his heavy sets. I asked him why he removed them. He said they get in the way. I said they can be adjusted and they are there for his safety. He then explained that if he missed a lift he would "control" the bar down his back to the floor. At that point I tipped my head to the side and questioned, "you would control it?" he said, "Ya". I had to walk away.
Furthermore the gym floor is slightly slippery and I missed a rep PB because my feet would slip. Oh well, my volume today was amazing.

Leg Swings and Stretching.
Squats - bar/12 reps, 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/6 reps/315lbs, 365lbs/3 reps, 405lbs/3 reps, 405lbs/5 reps, 315lbs/6 reps.

I would have gotten 6 reps maybe 7 for 405lbs but my feet kept slipping on the floor.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 3 sets/6, 4, 4 reps/315lbs, 2 sets/2 reps/335lbs, 2 sets/6 reps, 295lbs.

Behind the neck Barbell Press - 3 sets/12 reps/70, 80, 90lbs.
Dumbbell Hammer Curls - 35lbs/12 reps.

At this point I had enough. A guy beside me attempted inclined dumbbell presses with the 100s. In two presses he managed to do 3/4 of a rep.

Total Volume today = 32, 075lbs or ~14,500kg.

Now I need something to eat and a nap.

Snowdaddy

Deadlifts

Training has been all over the place lately but I'm still putting in volume and that's what counts.

Leg Swings and Stretching.
Deadlifts - 3 sets/6 reps/225lbs, 2 sets/6 reps/315lbs, 2 sets/8, 6 reps/405lbs.

Not very exciting but still feeling good and training well.

Snowdaddy

Deadlifts and Bench Press

This week has been ridiculous. Monday was alright but Tuesday we had a heavy snow storm and I was unable to get out of the driveway. Same thing happened on Wednesday. Thursday While on to work my wife called me to tell me she was stuck. I had to turn around and push her out. In the process I dented the tale gate. Damn!!! On Thursday There was a mess function and I had get into my dress uniform. I went to start my van and no go. DAMN!!! Lucky my car was there and I was able to get around. Today was better but I was still bummed out and my work out this afternoon was average at best. At least I still moved some weight.

Leg Swings and Stretching.
Deadlifts - 225lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps, 405lbs/6 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/6 reps, 335lbs/2 reps, 335lbs/3 reps, 335lbs/2 reps, 275lbs/6 reps, 275lbs/6 reps, 295lbs/6 reps.

It's time to enjoy the week end. Here is to a better week.

Snowdaddy

Squats

We had to train in the main gym today because the strength club is closed down. Of course I am upset about this but I don't want to get into the details right now. In a future post I will comment. Although we had to put up with the standard gym goers we still had a good work out.

Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/12 reps, 225lbs/6 reps, 4 sets/6 reps/315lbs, 345lbs/6 reps, 365lbs/6 reps.

All sets and reps were well in control. Every week the numbers keep going up.

Snowdaddy

Deadlifts

Left work early today to go to the 17 Wing Strength Club for some Deadlifts. I was a bit slow to get started but once I got warmed up things went well.

Leg Swings and Light Stretching.
Deadlifts - 120kg/6 reps, 170kg/6 reps, 190kg/6 reps, 200kg/6 reps, 180kg/8 reps.

That's it, that's all. I put on my belt for the 200kg but by the second rep it was bothering me and felt like it was more of a hinder than help. I took it off and pulled four more reps raw. I am wearing straps throughout all the sets. I am finding it allows me to concentrate more on my pull and not so much on my grip. With the numbers pulled today it shows that my back strength is increasing.

Snowdaddy

Back Home

Today my son and I went back to the 17 Wing Strength Club. Today I fed off the energy in the club and enjoyed a club PB on the Bench.

Leg Swings and Strentching.
Squats - 2 sets/bar/6 reps, 2 sets/6 reps/75kg, 3 sets/6 reps/125kg, 2 sets/6 reps/145kg, 155kg/6 reps.
Bench Press - 80kg/12 reps, 100kg/12 reps, 140kg/4 reps, 175kg/1 rep, 182.5kg/miss, 130kg/6 reps.

It took a while but I got through all the sets and reps. If future training goes this way I will be putting up big PBs next year. On the Bench, 175kg is a 2.5kg club PB. It went up quite easy with a solid pause. I thought the magic 400lbs would be there today. Oh well, I showed more control with this weight than ever before. It will happen soon.

Snowdaddy

Last Training Day in California

I had some time between flights today to get to the March ARB gym. I am really glad I did. I'm not sure what the pain in my side it but training seems to be helping. I was pleased with today's performance.

Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 2 sets/8 reps/135lbs, 4 sets/6 reps/225lbs, 315lbs/6 reps, 225lbs/6 reps.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/12 reps, 295lbs/6 reps, 345lbs/2 reps, 365lbs/2 reps, 225lbs/12 reps.

I am really pleased with the 365lbs double. This is very good for me and it felt very light. I am feeling better.

Snowdaddy

Bench Press

Interesting chain of events. A few days ago I noticed my lower left abdominal area felt painful. Kind of like a stitch in your side when running but much lower. I was concerned that it may be a hernia. It still may be but I'm trying to rule out other simple things. My diet since being in California has been less than ideal. Lots of heavy food may be the cause of some sort of gastric discomfort. I have picked up some gas relief and some fiber. hopefully between the two it knocks something loose. Yesterday I went for my last training day at Inland Empire Barbell. It wasn't much of a work out as my side was a bit painful and I was called into work earlier than expected. I did however get some mobility warm up sets done and I felt better for it during our long work afternoon and night.

My side bothered me all though last night but leveled out throughout today. To subside the boredom from sitting around my hotel room all day I decide a Bench Press work out wouldn't hurt in the hotel gym. The hotel has a Precor bench and Hampton bar. Total bar weight is 300lbs. Not too bad.

Warm Ups.
Bench Press - 135lbs/12 reps, 155lbs/12 reps, 185lbs/12 reps, 205lbs/12 reps, 255lbs/12 reps, 275lbs/6 reps, 300lbs/6 reps, 255lbs/6reps, 205lbs/12 reps, 205lbs/12 reps.
Standing Dumbbell Hammer Curls - 25lbs/12 reps, 30lbs/12 reps, 35lbs/12 reps.

It felt good to stretch my side out while getting set on the bench. Not sure if I did my side good or buggered it. I guess I'll find out later.

Snowdaddy

Deadlifts and Bench Press

Training this morning at Inland Empire Barbell. I really like this place. Very hardcore and great energy even though I am the only one there working out.

Leg Swings and Stretching.
Deadlifts - 225lbs/6 reps, 225lbs/8 reps, (straps) 315lbs/8 reps, 405lbs/6 reps, 495lbs/2 reps, 405lbs/6 reps.
Bench Press - 135lbs/12 reps, 225lbs/12 reps, 275lbs/6 reps, 315lbs/6 reps, 335lbs/3 reps, 275lbs/6 reps, 275lbs/6 reps.
Standing Hammer Curls - 30lbs/12 reps, 40lbs/12 reps, 45lbs/12 reps.

When I got back to my room the cleaner was just getting started. So, Down to the hotel gym for some more fun.

Seated Machine Shoulder Press - 80lbs/12 reps, 140lbs/12 reps, 200lbs/12 reps, 240lbs (stack)/10 reps.

Lots of fun today. I feel fat but I feel great.

Snowdaddy.

Squats and Bench Press

I was feeling ambitious for Squats today. Last Squat training day at March AFB went really well so I wanted to push myself a bit at Inland Empire Barbell.

Leg Swings and Stretching.
Squats - 135lbs/12 reps, 225lbs/6 reps, (belt and knee sleeves) 315lbs/6 reps, 405lbs/3 reps, 425lbs/2 reps, 455lbs/1 rep, 405lbs/3 reps.

At this point I fucked up. I was going to do a few sets of 405lbs/3 reps but when I tried to put the bar back in the rack I pinched my right hand then continued to struggle to replace the bar. Completely gassed I dropped the bar on the safeties over my head which wasn't pleasant. I dropped the weight and continued.

Squats - 2 sets/6 reps/225lbs. On to Bench Press.

Bench Press - 135lbs/12 reps, 225lbs/12 reps, 3 sets/6 reps/275lbs, 2 sets/6 reps/225lbs.

I was a bit bummed out by dumping the bar so the rest of my work out suffered. However this was the strongest work out I've had since Worlds in June. Now that I've got that out of my system next Squat day will be more conservative with 6 sets of 6 reps.

Snowdaddy

Deadlifts and Bench Press

Had a great work out tonight at a local hardcore gym. Inland Empire Barbell has everything the serious strength athlete could ever want. The staff is friendly and willing to help if you need it or get out of your way if you don't. Here's how my 2 hours went.

Leg Swings and Stretching.
Deadlifts - 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps, 405lbs/5 sets/3, 3, 4, 4, 6 reps.
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 225lbs/6 reps, 315lbs/4 sets/3, 4, 4, 5 reps, 335lbs/3 reps, 225lbs/12 reps.

Not too bad. I video taped my Deadlifts and my form looks ok. Bench Press felt dynamic and easy. The most important factor is my head doesn't hurt.

Snowdaddy

Squats and Bench Press

Training at March AFB today. It was a bit busy in the weight room but The guys using the rack then the bench let me work in.

Leg Swings and Stretching.
Squats - 135lbs/6 reps, 315lbs/6 reps, 365lbs/4 reps, 3 sets/6 reps/315lbs, 335lbs/6 reps.

I wore my knee sleeves from the 365lbs set onward but I didn't wear my belt. No aches or pains anywhere. I felt great!

Bench Press - 135lbs/6 reps, 225lbs/6 reps, 275lbs/6 reps, 315lbs/6 reps, 3 sets/3 reps/315lbs, 335lbs/3 reps.

Again everything felt great! My head didn't hurt at all. Afterwards I had a quick discussing with a friend about blood pressure. His thoughts were, although I don't have high resting blood pressure because of my size and muscularity my blood pressure may be spiking during heavy / high reps sets. This would result in an exersion head ache. Sets of six reps today didn't bother me at all. I'm becoming more aware of myself and how training effects me. Interesting.

Snowdaddy

Training at the Hotel

This hotel I am staying at has the best hotel gym I have ever seen. Yesterday evening I set up a circuit and ran through it a few times. It felt pretty good.

Seated Machine Shoulder Press - 4 sets/12 reps/80, 100, 120, 140lbs.
Flat Bench Press - 4 sets/12 reps/135, 135, 185, 185lbs.
Machine Preacher Curls - 4 sets/12 reps/60, 60, 70, 70lbs.
Machine Triceps Extensions - 4 sets/12 reps/60, 60, 70, 70lbs.
Lat Pull Downs - 4 sets/12 reps/140, 140, 160, 160lbs.
Dumbbell Side Laterals - 2 sets/12 reps/20, 25lbs.

Not much weight but I was taking only short rest periods and I sure did get an upper body pump.

Today was a long day at work. I wanted to do some Squats today but there just wasn't any time. Tomorrow I will have more time.

Snowdaddy

Training in California

For the next month I will be in California. Being away from home always offers challenges especially when it comes to training. So far I have been here almost a week and I have managed two days of good training.

Day 1 (yesterday)

Squats - bar/12 reps, 2 sets/12 reps/135lbs, 3 sets/6 reps/225lbs, 275lbs/6 reps.

At this point I really wanted to continue but my head was starting to hurt.

Bench Press - 135lbs/12 reps, 3 sets/6 reps/225lbs, 2 sets/6 reps/275lbs.

The head ache didn't last very long but I just wanted to play on the safe side.

Day 2 (today)

Deadlifts - 3 sets/6 reps/245lbs, 3 sets/6 reps/315lbs.

My head didn't bother me at all. This is very good.

Hammer Strength Seated Press - 2 sets/8 reps/80lbs, 100lbs/8 reps.

I feel much better for training. Not really heavy but at least I still moved some weight.

Snowdaddy