Day 13 of 21

The lifts are getting easier and I getting stoked for the November 25th contest. I changed My squat stance a bit. I've kept my heals in their same location and rotated my toes out a bit more. It looks goofy but I'm finding it generates more power and I hit depth easier. Here is what happened today.

Squats - 3 sets, 3 reps, 275lbs (last set 295lbs)
Bench Press - 5 sets, 4 reps, 205lbs
Deadlifts - 4 sets, singles, 475lbs

My first two sets of deadlifts were supposed to be it but my body was crying out for more punishment. So I did two more. I think I'll do this routine again for a contest prep but I'll taylor it a bit for my needs.

Snowdaddy

Day 12 of 21

Week 4 is over and I'm felling like I'm almost ready for the competition. Today was squat singles and just as with bench press I feel stronger than ever. Here's how the work out went.

Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/3 sets/ 1 rep, 405lbs/1 rep.
Walk Outs - 545lbs, 585lbs/ 2 singles.
Bench Press - 4 sets, 5 reps, 205lbs.
Deadlifts - 3 sets, 3 reps, 335lbs.

I also did

Hammer Curls - 45lbs/10 reps, 60lbs/10 reps, 70lbs/10 reps.
Cable Extensions - 2 sets, 8 reps, 190lbs.

I wanted to try a heavier squat set to see how the singles are feeling. 365lbs felt light so 405lbs was the next weight up. It felt quite easy. I'm sure 200kg (440lbs) will be no problem for the competition. Next week I'll start it all again but the singles will be done at a higher percentage.

Snowdaddy

101 Posts (Day 11 of 21)

Silly me. I had my 100th post and I didn't celebrate. So I guess I'll have to celebrate the 101st. Ya for me!!! Now that I did that I'll fill you in on yesterday's antics.

Squats - 3 sets, 3 reps, 275lbs
Bench Press - All Singles, 275lbs, 295lbs, 315lbs, 335lbs, 325lbs.
Dead Lifts - 3 sets, 3 reps, 335lbs

My bench press is really coming along well. I was suppost to do 2 sets at 265lbs but I've been "jonesing" to try for a new 1RM. 315lbs was my previous best and I was surprised (pleasently) that 335lbs and 325lbs went up. My butt came off the bench a bit on 335lbs and 325lbs was very slow but 315lbs went up like it was nothing. Down, pause, up, rack. Just that easy.
National qualifying is 335lbs and I'd like to go. This year I think I'll be able to.

Snowdaddy

Day 10 of 21

Today was day one of my pre contest training phase. I like this phase way better than the last one. Here's why.

Squats - 3 sets, 3 reps, 275lbs.
Bench Press - 5 sets, 4 reps, 195lbs.
Deadlifts - 4 sets, 1 rep, 445lbs

Along with the squats I also did some walk outs at 545lbs. Thats that.

Snowdaddy

Day 9 of 21 (???)

What happened to day nine. Well, I was busy buying a new family van. Between running to the bank, buying the van, getting insurance, ect... I missed my day nine. I'm sorry.

Next week I start my pre contest phase of my training and I'll fill you in on some plans I have for the up coming competition on the 25th of November. Stay tuned.

Snowdaddy

Day 8 of 21

What a work out today. Don't you hate it when you spend more time in the gym talking and answering questions than working out? Today was one of those days. My usual 1.5 hrs work out took me about 2 hrs because of my idle chit-chat. It's always my fault. I should just tell the people at the gym that I can talk after I work out. Oh well, I still did it.

Squats - 6 sets, 5 reps, 295lbs
Bench Press - 6 sets, 6 reps, 215lbs
Deadlifts - 3 sets, 355lbs/5 reps, 405lbs/3 reps, 475lbs/2 reps

My wife came into the gym today and bribed me with a lunch buffet. I was just finishing bench press so I decided to go heavy on deadlifts for just a couple of sets.
I was only going to do 475lbs for 1 rep but my wife talked me into trying two. What do ya know? I did it! Thats an new two rep max for me. Thanks honey.

Snowdaddy

Day 7 of 21

Day 7 of 21 is the start of my last week of volume training. I'm thankfull that the volume phase of my pre contest program is almost at an end. All these sets and reps are really kicking the crap out of me. My lower back is still bugging me a bit but no more than usual. Here is the damage.

Squats - 6 sets, 5 reps, 295lbs
Bench Press - 6 sets, 6 reps, 215lbs
Deadlifts - 6 sets, 5 reps, 355lbs

During this training phase it's giving me time to come up with some new ideas for my off season training. My new ideas are.

- Sumo deadlifts with an overhand grip.
- Heavy goodmornings.
- Front squats.
- Heavy partials and walk outs.
- Box and bench squats.
- Board presses.

It's going to be fun.

Snowdaddy

Day 6 of 21

Friday was the last day of week two. It's been a tough and busy week and I didn't want to work out but usually thats when I have my best work outs. Here's how it went.

Squats - 6 sets, 5 reps, 285lbs
Bench Press - 6 sets, 6 reps, 205lbs
Deadlifts - 6 sets, 5 reps, 345lbs

When I finished it was later than I expected. I phoned my wife at 1815hrs and she accused me of going to TGIF and asked me if I was drunk. ????!!!! You're damned if you do and damned if you don't.

Snowdaddy

Day 5 of 21

Today I decided to mix it up a bit. I know I shouldn't but I just getting so bored. Today I tried some singles. Here is what I did.

Squats - 3 sets, 5 reps, 285lbs / 1 set, 3 reps, 315lbs / 1 set, 1 rep, 365lbs / 1 set, 1 rep, 405lbs.
Bench Press - 3 sets, 6 reps, 205lbs / 1 set, 3 reps, 275lbs / 1 set, 1 rep, 295lbs.
Deadlifts - 1 set, 3 reps, 405lbs / 1 set, 1 rep, 495lbs.

This was a one day only event. Friday is day 6 and I'm back on shedule.

Snowdaddy

Day 4 of 21

Today was the start of week two of my 7 week per contest training. The weights this week are 2% more than last week. Here is what happened.

Squats - 6 set, 5 reps, 285lbs
Bench Press - 6 sets, 6 reps, 205lbs
Deadlifts - 6 sets, 5 reps, 345lbs

A very good work out. I'm finding that my lower back is bugging me a bit. I'll just have to monitor it and see what happens.

Snowdaddy

Day 3 of 21

Same as the other two days. I feel good. This morning my wife was nice enough to let me sleep in. I didn't move until noon. I find that I need to do this every once and a while to fill the tanks.

Squats - 6 sets, 5 reps, 275lbs
Bench Press - 6 sets, 6 reps, 205lbs
Deadlifts - 6 sets, 5 reps, 335lbs

I also did some extra stuff

Lat Pull Downs - 3 sets, 6 reps, 185lbs
Dumbbell Rows - 2 sets, 8 reps, 80lbs
Machine Flys - 3 sets, 8 reps, 190-250lbs

During my work out I had an older gentleman say to me, " It's nice to see there are still some hardcore lifters working out in this gym". He had to be at least 70 and told me that he was retired military. Hey, I guess I must be doing something right...

Snowdaddy

Day 2 of 21

Same as Monday

Squats - 6 set, 5 reps, 275lbs
Bench Press - 6 sets, 6 reps, 205lbs
Deadlifts - 6 sets, 5 reps, 335lbs

Great work out. My posterior chain is feeling it but I feel thick and muscular all over. Keepin up the good work.

Snowdaddy

Day 1 of 21

Today was day one of my 7 week pre contest program. It's a standard 3x3 program designed by Stephan Korte. Here is a link to enlighten my readers http://www.deepsquatter.com/strength/archives/korte.htm

Here's how day one went

Squats - 6 sets, 5 reps, 275lbs
Bench Press - 6 sets, 6 reps, 205lbs
Dead Lifts - 6 sets, 5 reps, 335lbs

This is the volume phase of my training. On paper this looks crazy but once I tried it a couple of times it wasn't so bad. It takes me about an hour to do all three lifts. This will really fit well into my schedule. Stay tuned.

Snowdaddy

Pic and Vid from 17 Wing Powerlifting Comp 2005

At the request of my only real commenter' I have a picture and video clip from last year's competition. Here is the link for the video.

http://www.powerliftingvideo.com/request.php?130

and I'm sure anyone visiting this site has seen this picture.



Sorry there isn't more. This year there will be a photographer at the competition to take pictures. I'm also planing on digitally recording the whole meet. It will be easier to transfer to the computer. Thank You very much for your input Scott.

Here is also a link for one of my recent training days.

http://www.powerliftingvideo.com/request.php?179

Snowdaddy

PT Test Day

Today was my PT test day. I Passed! I know that running lines in the gym for only 6 minutes may seem easy to most but when you weigh 290lbs, stop, pivot, go, is harder than heck. I did it and now it's over. Now I can get started on my pre contest training for the end of November. That reminds me... I have never said anything about this year's powerlifting contest. Well here it is.


Last year was a huge success! We had 26 lifters who broke multiple provincial and national records. I've already received lots of intrest for this year's contest with a very high calibure of lifters planning to attend. Lifters from most of western Canada will be attending.
For the spectators, attendance is free. We only ask that you bring non paritable food items that will be donated to Winnipeg Harvest.
Trust me, this is a great contest. I am the main event organizer and I work my butt off every year to make this contest fun and exciting for the competitors and the audience. Check it out.

Snowdaddy

Two Days

Sorry it's been a while since my last post. Last week I ran and did deadlifts. On Monday I went to a friend's place for a pre meet clinic and did some more deadlifting. Here is the history.

Friday Sept 22nd

Jogging AM - 8 mins (much quicker than previous)
Personal Training - Helped a friend get started in a weight training program

Deadlifts - 6 sets, 5 reps, 365lbs.

All in all a very busy day. The deadlifts were great. I'm finding the volume is really helping my technique.

Sunday Sept 24th

Jogging PM - aprox. 12 mins

I was restless after dinner so I went for a jog. It felt good. I should have no problem with my PT test on the 29th.

Monday Sept 25th

Deadlifts - A bunch of us went to a pre meet clinic at my friends house where we reviewed the rules and regs for competitive powerlifting. We also had some time to go over our lifting technique. I wanted to do deadlifts. Here is goes.

180kg for 4 reps warm up
200kg for two warm up. A new record for me but the second rep was ugly. More of a staight legged deadlifts. My belt pinched my fat tummy.

240kg for a single

I havent touched anything over 500lbs since last year. Doing 529lbs is a huge boost to my motivation. I am hoping for 250kg for November and it looks like I may do it.

Snowdaddy

Running and Bench

Man! Am I ever getting run down (get the pun). Here's what happened.

0630hrs Jogging - 7-8 minutes

Afternoon Bench Press - 6 sets, 6 reps, 205lbs
Bench Singles - 275lbs, 295lbs, 315lbs!!!

I have really been working on my set up for the bench and I'm beginning to think it's paying off. I've done 315lbs before but not his easy. I didn't even have a lift off. After finishing my 3x3 progression routine I would like to see a 330lbs bench come contest time, November 26th. That would be 45lbs better than last year. Very nice.

Snowdaddy

Running & Squats

The title of this post just doesn't sound right. Here is what happened any way.

AM Running - 15 min treadmill

Squats - 6 sets, 5 reps, 285lbs
Squat Walk Outs - 3 sets, 545lbs

This morning I did treadmill work. Out of 15 minutes I jogged 6 minutes and I was very surprised that it didn't seem that hard. I didn't start breathing heavy until about 3 1/2 minutes into the run. This week I have to continue my running out doors and the PT test on the 29th should be a piece of cake.
The squats felt great. I brought my digital camera and took some video clips of my lifts. The volume training is great. I know I'm not doing it yet but I'm still doing a lot of sets and reps for one movement. The walk outs are heavy. I feel like my ankles are going to fold when I step back. I guess thats normal and I need to get used to it. That's it for me, I'll post tomorrow.

Snowdaddy

Running and Deadlift

This morning I went for another jog and this afternoon I did deadlifts. Here's the damage.

0615hrs Jogging - 8min

Deadlifts - 6 sets, 5 reps, 325lbs. 415lbs/1 rep. 465lbs/1 rep.

Another quick work out. I'm scheduled to do my PT test on the 29th of September at 0900hrs. I'm sure it's going to go well. After that I can totally divote myself to the competition on the 25th of November. I'll post more regarding the contest this weekend.

Snowdaddy

Running and Bench

Lets not waste time.

0615hrs Jogging - 8 min, Walking 2 min.

Bench Press - 6 sets, 6 reps, 195lbs. 275lbs for a double.
Dips - 6 reps, 5 reps, 4 reps.

The bench presses felt awsome! My technique is getting much better and I'm much more solid on the bench. I know most of you will laugh at my pitiful 8 minute jog. When you weigh almost 300lbs try it then give me a call. It should get easier as the days go by.

Snowdaddy