2007 Western Canadian Powerlifting Championships

Here's how things went.

Squats - 225kg good lift, 240kg good lift, 250kg good lift.
Bench Press - 175kg good lift, 182.5kg good lift, 187.5kg miss.
Deadlift - 245kg good lift, 267.5kg miss, 267.5kg good lift.

Total - 700kg

I added a little drama by loosing my balance during my second deadlift when I fell on my butt. Check out the video.

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

Snowdaddy

Last Work Out

Today was my last work out befor the competition this Saturday. I feel good and I'm ready to lift. Here's what happened today.

Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
*put on knee wraps*
Squats - 405lbs/2 reps
*full gear*
Squats - 455lbs/2 reps, 495lbs/1 rep.

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps, 275lbs/4 reps.

I was going to open with 200kg (440lbs) to be on the safe side but 225kg (495lbs) in full gear feels quite comfortable. Here we go...

Snowdaddy

Almost There

Last training day I was disappointed in my deadlift. I have since thought about my mistakes and went to the gym today to see about correcting them. I know it may seem a little late to be making correction but I'd rather do it now than in the warm up room. Here's what went up.

Warm up of squats up to 315lbs/3 reps.
Deadlifts (full gear, sumo) - 405lbs/3 reps, 495lbs/1 rep, 565lbs/1 rep.

Here's what I did wrong last training day. I was standing a bit too narrow and my grip on the bar was way too wide. As I pulled the bar up my hand with the over hand grip would drag on my quad and my grip would open. Today I had no such problems with the narrow grip and wide stance. 565lbs went up very well. Now on to my last squat and bench days.

Snowdaddy

Last Week

Today is my last week of training before a week off. Here's how deadlift day went.

Squats - 3 sets/3 reps/315lbs.
Bench Press - 5 sets/4 reps/225lbs.
Deadlift (suit with straps up and belt) - all singles/405, 495, 555, 555(miss), 555(miss)lbs.

I was pleased with my suit work today. I wanted to pull my opener and found that maybe I shouldn't be so agressive with my opener. I'll adjust things and it should make it better come competition day. I'll be benching on Thursday. See you then.

Snowdaddy

Lest We Forget...

In Flanders Fields

By: Lieutenant Colonel John McCrae,
MD (1872-1918) Canadian Army

IN FLANDERS FIELDS the poppies blow

Between the crosses row on row,

That mark our place; and in the sky

The larks, still bravely singing, fly

Scarce heard amid the guns below.
We are the Dead.

Short days ago

We lived, felt dawn, saw sunset glow,

Loved and were loved, and now we lie In

Flanders fields. Take up our quarrel with the foe:

To you from failing hands we throw

The torch; be yours to hold it high.

If ye break faith with us who die

We shall not sleep, though poppies grow

In Flanders fields.

Bench Night With The Hooligans

Here's how my bench presses went tonight.

Bench Press - 135lbs/12 reps, 225lbs/8 reps.
*put on shirt(Titan F6)*
Bench Press - 315lbs/3 reps, 365lbs/1 rep, 385lbs/1 rep, 405lbs/1 rep.

I'm ready. Next week I'll do some 80% squats and heavy walk outs. Some 80% bench shirt work. Then some 80% deadlift work with maybe a rack pull or two. Of course all with gear.

Snowdaddy

Gear Training, Squats

Today I went to the gym early to work on my second last week of gear training before the competition. I was scheduled for Bench Press today but I'm training with the bench press hooligans Thursday night. So, it was a perfect day for squats. Here's how it went.

Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
*put on knee wraps*
Squats - 405lbs/1 rep (very easy).
*put on suit, straps up*
Squats - 455lbs/1 rep, 495lbs/2 reps, 545lbs/1 rep!!!

The second last squat for 2 reps was fun. I didn't think I made depth on the first rep so I went for a second. The last set at 545lbs is a 60lbs PB. I am so pleased how the gear is turning out. So far in training I have reached all my goals for this competition. Now all I have to do is stay healthy and put it all together on the 24th.

Snowdaddy

Back in the Rack

Hey! I'm back! I got back yesterday in the evening so today I was back in the gym eager to get into my gear. Today was deadlift gear day. Here's what happened.

Squats - (w/u), 3 sets/3 reps/315lbs.
Bench Press - (w/u), 5 sets/4 reps/225lbs.
Deadlift (raw) - 405lbs/2 singles, 455lbs/1 single.
*put on deadlift suit*
Deadlift (gear) - 455lbs/1 single, 495lbs/1 single, 545lbs/1 single, 585lbs/1 single!!!

And the gear is working. I was using the Metal Deadlifter to good success with suit bottoms but when I put the straps up it became too tight and threw my upper body out of my groove. I was given a Titan Superior Suit earlier on in the year by a friend of mine but it seemed to be a bit too big. Before I left up north I asked my wife to take in the side seams then I would see how it performed. I now have my deadlift suit for the Westerns. It feels very similar to the Metal Deadlifter in the hips but is slightly tighter in the legs and looser in the straps.
Now all my gear seems to be working. I'm totally psyched for the Westerns.

Snowdaddy

PS, here is a video of my 45olbs squat from my efforts in Inuvik.

As luck would have it...

As luck would have it not only am I stuck here until this next week but we've lost our gym privileges due to a lack of contract. Somebody dropped the ball and with this many hands in the pot we'll have to wait until at least next week before we have access to the gym. By that time I'll be home. Somebody somewhere is trying to tell me not to compete in this meet. I'm sorry but I'm not listening. The only thing that will keep me from competing will be if I'm still deployed. I won't be posting for a few days but I'll log on when I'm back home. Talk with you then.

Snowdaddy

Day 16 and 17 of 24

Well as fait would have it I'm stuck here in northern hell for another week (at least). I'll try to keep my training up and hopefully I'll be back in time for the competition. Here's my last two days of training.

Day 16 of 24
Squats - (w/u), 3 sets/3 reps/315lbs.
Bench Press - (w/u), 5 sets/4 reps/205lbs.
Deadlift - 315lbs/3 reps, 365lbs/3 reps, 405lbs/3 reps, 475lbs/1 rep, 525lbs/miss.

Day 17 of 24
Squats - (w/u), 3 sets/3 reps/315lbs.
Bench Press - (w/u), 4 sets/1 rep/295lbs.
Deadlift - 3 sets/3 reps/405lbs.

I'll continue with a program I made up many months ago before I thought about competing in gear. Lucky for me I had a copy on my laptop. Stay tuned to see when they send me home.

Snowdaddy

Day 15 of 24

Today was my last day of training before going home. I'm hoping to leave early next week so I'll give training a short break before getting into gear when I get home. Here's what fun I had today.

Squats - 135lbs/6 reps, 225lbs/4 reps, 315lbs/2 reps, 405lbs/1 rep, 455lbs/1 rep.

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/6 reps, 305lbs/1 rep.

I'm happy with my lifts today and it will be a good place to leave things until next week. I can't wait to start the gear work.

Snowdaddy

Day 14 of 24

This week is quickly becoming frustrating. I've finished the volume portion of my training so now it's time to get into the gear and move some heavy weights. I don't have my gear here so I have to make do with what I have. Here's what happened.

Squats - (w/u), 3 sets, 3 reps, 315lbs.
Bench Press - (w/u), rack press, 5 sets, singles, 315lbs.
Deadlifts - 3 sets, 3 reps, 365lbs.

The squats are getting easier and easier. I'm dropping into depth naturally. The bench is still solid but a twinge in my right shoulder is giving me some concerns. I think it's a result of sleeping in a cot for the last 9 nights. 365lbs for deadlifts seems like an insult at this point. A guy at the gym was joking with me about the weight. My response was, "It's lite day".

Here is where I view my raw maxes right now.
Squats - 440-455lbs (maybe a bit more).
Bench Press - 305lbs.
Deadlifts - 505-525lbs.

I'm sure the weights will come up once I'm home. Maybe training away from my "norm" will be good.

Snowdaddy

Day 13 of 24

Today was my first day of the heavy stuff. Eventhough I'm not at home I'm still enjoying the training. Here's the work out.

Squats - (w/u), 3 sets/3 reps/315lbs.
Bench Press - (w/u), 5 sets/4 reps/205lbs.
Deadlifts - (w/u), 5 sets/singles/465lbs.

As you can tell this was deadlift day. I was pleased with my performance on these lifts. I was supposed to be wearing a deadlift suit but I left it at home. Next week when I'm back I'll start the suit stuff.

Snowdaddy

Day 12 of 24

Today was my last day of volume training. I'm pleased with my results and I feel ready to move some bigger weights. Here is today's damage.

Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps, 335lbs/4 reps.
*put on knee wraps*
Squats - 335lbs/4 reps, 365lbs/4 reps, 405lbs/2 reps, 435lbs/1 rep.
Bench Press - 8 sets/3 reps/235lbs.
Deadlifts - No Time!!!

They gym I'm working out at is a 30 minute drive from where my accommodations are. So I am lucky to get enough time to go to the gym. Some times I just don't have 2 hrs+ to work out. I was very pleased with the 435lbs squat. It felt east and I figure I was good for around 455lbs. The bench still keeps feeling more and more solid. Now I'll take two days off and start my 4 week pre competition phase. Stay tuned.

Snowdaddy

Day 11 of 24

Now that's hard core. I'm in Inuvik and I get to a gym to do my scheduled work out. The gym in town is actually not too bad. There is a decent bench and a power rack. When I did my deadlifts I had to hunt for plates. If I was going for a max or a partial DL I would have had to start using the 35lbers. It's all good. Here's what happened.

Squats - 3 sets/4 reps/315lbs, 2 sets/4 reps/335lbs, 1 set/4 reps/365lbs.
Bench Press - 5 sets/5,4,3,2,1 reps/235lbs+10lbs/set.
Deadlifts - 6 sets/1 rep/425lbs.

I was short on time so the deadlifts had to suffer. That's ok cuz I blasted them on Monday. I'm using knee wraps in every second set for squats and my bench is feeling more solid. I'm not sure if my bench is stronger but I feel more solid on the bench. I'd like to work out again in a couple of days. I'll see whats happening.

Snowdaddy

PS: I screwed up Inuvik is in the North West Territories. (duh?)

Totally Typical

Just when I thought my training was going great my work has called me away to Inuvik in the Yukon. My plight will last up to two weeks although I could be sent home sooner. I've brought all my essentials but I'll have to put off gear training till the third last week before the competition (that doesn't include a week of rest). I'm trying to look at this in a positive manner. The time away from the gym will do me good and I haven't been into town yet where the guys say there is a good gym. We'll see.
The weather here is a prelim for what we will be getting back home in another month. It's about -3 during the day and -12 at night. Inuvik isn't past the tree line but I'm sure it's damn close. The trees here are no taller than 12 ft and everything is coniferous. The sorta place you expect to walk into wildlife on your way to work in the morning. Last night I slept on a small cot, the floor, cot, floor, and then finally the cot. This morning I spent some time searching for something more comfortable to sleep on. There are some gym mats in a room they say is a gym. I think I'll liberate one and give it a try tonight. There isn't much to say about this place because I just got here. So on that note I'll say till next time.

Snowdaddy

Day 10 of 24

After my less than stellar deadlifts on Saturday I decided to torture myself. Next time I'll think twice before missing my lifts.

Squats - (w/u), 3 sets/4 reps/325lbs, 2 sets/4 reps/335lbs, 1 set/4 reps/365lbs.
Bench Press - (w/u), 8 sets/3 reps/235lbs.
Deadlifts - (all singles) 3 sets/425lbs, 3 sets/445lbs, 3 sets/455lbs, 3 sets/475lbs.

My squats felt good even after performing a PB on Saturday. The bench felt very solid and I'm sure my raw bench will be up over 315lbs before the competition. The deadlifts felt solid. The only one that felt heavy was the last one.
This is my last week of volume training so I'd better make it a good week. Right now as I sit on my couch my hips feel the pain. It feels great!!! Tomorrow is off then I'm back to the dungeon for some more torture on Wednesday.

Day 9 of 24

Today I took my new squat suit and bench shirt for a test drive. I had mixed results but as I'll explain after I know what mistake I made. Here's what happened.

Squats - 60kg/6 reps, 100kg/4 reps, 140kg/2 reps, 160kg/1 rep.
*put on suit, belt, and knee wraps*
Squats - 180kg/1 rep, 200kg/1 rep, 220kg/1 rep (new PB).

Bench Press - 60kg/12 reps, 100kg/4 reps, 120kg/2 reps.
*put on shirt*
Bench Press - 160kg/2 reps (4 board), 160kg/2 reps (3 board), 160kg/2 reps (2 board), 160kg/2 reps (1 board).

Deadlifts - 100kg/4 reps, 140kg/2 reps, 180kg/1 rep.
*put on suit*
Deadlifts (sumo) - 220kg/1 rep, 250kg/miss (several times)

The squats went very well. 220kg is a new PB by 20kg. Although it felt heavy walking out the suit really gave me a good pop out of the bottom. The bench was standard. I've benched 160kg for 5 reps in my Fury the F6 doesn't feel much different. I'm curious how the F6 will perform with the heaver weights. Deadlifts... What can I say? Everything felt heavy. I just didn't seem to get the same support from my Metal Deadlifter as I did the other day. Pulling the straps up made the suit cinch up too high and the legs didn't feel right. I did find one problem though. I finish my work out and it came to me as I was about to get into the shower. I was bending over to grab the bar not reaching down for the bar. In the past I've found this makes a huge difference in the way I deadlift. Next time I'll have it. So, the gear is working and I'm ready for the next phase of my training. One more week of volume then on to pre contest. YeHa! Thanks again, McLifter.

Snowdaddy

Day 8 of 24

Nothing to say, here's my work out.

Squats - 6 sets, 4 reps, 315lbs (every second set with knee wraps).
Bench Press - 6 sets, 6/5/4/3/2/1 reps, 225lbs + 10lbs/set.
Deadlifts - 12 sets, 1 rep, 405lbs.

I did an extra single at 295lbs after all the bench working sets. The squats and deadlifts are feeling great. Saturday I'll be working on my new gear. I'll fill you in then.

Snowdaddy

Thanks Giving Week End

Today was a day off work and I was "THANKFUL" to be able to work out with out my schedule getting in the way. Here's what happened.

Squats - 6 sets, 4 reps, 285lbs (last set 315lbs).
Bench Press - 8 sets, 3 reps, 225lbs.
Deadlifts - 12 sets, 1 rep, 405lbs (sets 5 & 6 sumo).

I have been alternating using knee wraps on my squat sets. Doing this I found that 285lbs didn't tax me the way week three of training should. On the last set I went up to 315lbs which felt much better. Wednesday I'll continue squatting 315lbs. The bench was good. No problems. Deadlifting 4 plates for sets, I Love It. I'm starting to feel stronger. I was supposed to do suit bottoms today but I did two days last week. I'll give it a rest this week. Saturday I'm planning on trying out my new gear at my coach's place. I can hardly wait.
What am I thankful for. I am loved by my family and that I love them. I am thankful that my family and my self are healthy. I am thankful that I have a great job and it allows me the freedom to enjoy life. I am thankful to have as many close friends as I do. I am thankful for almost everything. Life is pretty cool right now. Thank You to everyone who reads this blog.

Snowdaddy