2009 Eastern Canadian Powerlifting Championships

Not my best peformance but much better technique than I displayed at the Nova Scotia Provincials. I will be posting a video of some of the lifts I was able to video tape. Here are my lifts.

Squat - 250/255/260miss.
Bench - 190/195/200miss.
Deadlift - 240/250/257.5miss.

Bench Only - 170kg Token lift to qualify for Nationals.

Snowdaddy

Day 24 of 24

Crazy that I haven't posted this yet. Last day of training was Saturday. The boyz were doing something a little different than my normal but I think it's better and I'll adopt it. We did both squats and bench for our openers. I like this because it's almost like a mini meet before the meet. Here's what happened.

Squats - warm ups, 220kg/1 rep straps down, 250kg/1 rep straps up & a bit high, 250kg/1 rep straps up right at depth.

Bench Press - warm ups, 140kg/1 rep raw, 180kg/2 board in gear, 200kg/2 board gear, 200kg/1 board gear, 200kg/miss no boards, 200kg/1 rep no boards.

I'm happy with the performance. My openers will be 250kg/190kg/240kg.

Snowdaddy

Day 23 of 24 Video

Here's the video of today's deadlifts

Video

Snowdaddy

Day 23 of 24 Relearning My Deadlift

Today is the last day of deadlifts before the competition and I'm having to relearn my technique. Starting with my over hand then snatching with my under hand seemed to be the trick. I'll post the video later.

Squats - warm ups, 135lbs/6 reps, 225lbs/4 reps, 315lbs/3 reps.
Raw Sumo Deadlifts - 135lbs/6 reps, 225lbs/6 reps.
Gear Sumo Deadlifts - 315lbs/2 singles, 405lbs/2 singles, 525lbs/2 singles.
Sit Ups - 20, 20, 15, 15 reps.

With this Revelation I think I'll raise my opener back up to 240kg. Just start light to replicate the technique then go up. It only makes sense.

Snowdaddy

Day 22 of 24

I worked till 0100hrs last night so this morning's priority was sleep. My lovely wife let me sleep till 1100hrs which, left me a short amount of time to hit the weights. I was supposed to bench last night with the Powerhouse boys but they changed the timings and never filled me in. Another great reason to lift solo in a home gym. Today I managed to put on my competition bench shirt to catch up on the missed work out.

Squats - warm ups, worked up to 315lbs/3 reps with belt.
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 315lbs/1 rep, Shirt on, 405lbs/1 reps, 405lbs/1 rep, 455lbs/2 board miss.

Getting a hand off at this weight, for me, really helps. I'll be benching again on Saturday so just holding the weights today is enough. Thursday is deadlifts day. I've been watching videos and I think I've got my mistakes figured out. I'll start my lift by grabbing the bar with my over grip hand instead of my under grip hand. Seems that lifts were I do this I seem to have a better pull. I'll comment more on this after Thursday.

Snowdaddy

Day 21 of 24 Deadlift Blues

My deadlift has failed me yet again. Last night I planned on hitting my opener twice then calling it a night. I managed 220kg raw with no problem and even had some compliments on my technique. I went up to 240kg, which I thought my opener would be, then stalled at my knees. I tried my suit one last time and had trouble locking out with the same 240kg. Since discretion is the better part of valour I'll drop my deadlift opener to the almost embarrassing 220kg to make sure I don't bomb.
On a brighter note my squat and bench press seem to be up. This next week I'll get more comfortable with my squat opener 260kg and decide if I'm going to open with 200kg or 210kg in the bench. So far it's looking like this.

Openers:

• Squat - 260kg
• Bench Press - 200kg
• Deadlift - 220kg
• Total 680kg

I believe this is my highest opening total so far, even if my deadlift is way down.

Snowdaddy

Day 20 of 24

Getting down to it. I feel like I've timed this training better than the last competition. On Wednesday we got together at the Powerhouse for some geared up squatting.

There's not much to post as far as lifts go. Warm up sets then I managed 260kg for two singles. This first was high. The second was right at parallel.

Day 20 of 24

I'm still having problems getting used to the gear. With one more squat training day I'm sure I'll be ready.

Snowdaddy

Day 19 of 24 Video

Here's the video of Sunday's lifts

Day 19 of 24

Snowdaddy

Day 19 of 24

On Sunday I got together with the boys from the Greenwood Power House. Training in a group before a big meet is always best.

Deadlifts - Messing around with gear. 240kg/1 rep raw.

Bench Press - warm ups, 180kg/1 rep didn't touch, 200kg/1 rep, 200kg/2 board 1 rep, 200kg/2 board 1 rep, 210kg/1 board 1 rep.

I learned a few things about bench press and gear.

1. Wear a shirt that fits. That means you can't put it on by yourself.
2. be tight through out the movement.
3. Do not relax at the bottom to the movement to help get the bar to touch.

I'll post some videos that shows the value of these points. Thanks again Cliff.

Rob

Day 18 of 24

I didn't have the day of Deadlifting I thought I was going to have. I have a new deadlift suit and my wife took it in last night. I figured I was going to pull some serious weight. NOPE!!!

Squats - warm ups, 3 sets/3 reps/315lbs.
Bench Press - warm ups, 4 sets/6 reps/225lbs.
Deadlifts - 315lbs/3 reps, 405lbs/3 reps, Full Gear 495lbs/1 rep, 545lbs/miss.

Take a rest this week end then back at it on Monday.

Day 17 of 24

Monday's heavy squats and rack pulls really did a number on me. Today I wasn't feeling up to squatting or deadlifting. So here's what went down.

Squats - warm ups, 3 sets/4 reps/315lbs (bench squats)
Bench Press - warm ups, 315lbs/3 reps (no touch), 385lbs/2 reps (close but still no touch), 435lbs/1 rep (touch and go).
Done

I was very pleased with how training went today. I'm planing on a 200kg bench press at the competition and 435lbs is only 5lbs off. I'll get my deadlift suit taken in tomorrow and I'll be ready to pull on Friday.

Video of today's lifts

Snowdaddy

Video

Here's yesterday's training video.

Day 16 of 24

Snowdaddy

Day 16 of 24

What a stellar work out. Everything is coming together nicely.

Squats in Gear - warm ups, 3 sets/1 rep/ 495lbs, 525lbs, 550lbs.
Bench Press - 4 sets/6 reps/225lbs.
Deadlifts - 3 sets/3 reps/365lbs.
Rack Pulls (at knees) - 615lbs/3 reps, 635lbs/2 reps.

Like I said "Stellar". Tomorrow is a well deserved rest, Wednesday is Bench Shirt work.

Snowdaddy

Day 15 of 24

Saturday was day 15, deadlift gear. I'm wearing a new suit this time. It's a Titan deadlift suit, NXG material, sumo style, sz 50. The suit is very comfortable and seem to give me a similar amount of "pop" as my old superior suit. Here's the work out.

Squats - warm ups, 3 sets/3 reps/295lbs (last set 315lbs).
Bench Press - 4 sets/5 reps/225lbs.
Deadlifts - 3 reps/315lbs, 3 reps/405lbs, put on deadlift suit, 2 sets/1 rep/495lbs.
*super set*
Plate Curls - 4 sets/15 reps/45lbs plate.
OH Plate Ext - 4 sets/15 reps/45lbs plate.

The suit could be a touch tighter. I'll get my wonderful wife to take it in a bit.

Here's the video

Snowdaddy

Day 14 of 24

Ya, I know it's been a while since I've been on track. With the meet directors postponing the meet a week and my PT test coming due taking the week to "kill both birds" was a great plan. Now that the competition is 5 weeks out and I've passed my PT test it's down to business.

Squats - warm ups, 3 sets/3 reps/295lbs.
Bench Press in Gear - warm ups raw, 2 sets/3 reps/365lbs.
Deadlifts - 3 sets/3 reps/365lbs.

I was only supposed to do two singles of bench @ 365lbs but they went up so easy I wanted more. I'm even wearing my loose shirt (sz56 F6). I have a sz 52 Fury on order from ebay. It should be arriving soon. Friday is deadlifts in gear for 495lbs. Sounds like fun.

Snowdaddy

PT Test

Well it's finally over and I PASSED!!! Tomorrow I start the high intensity portion of my pre competition training.

Snowdaddy

End of the Week

What a crazy week this has been. Work was insane and cardio training really has a way of knocking the crap out of me.

Thursday

Bike - 15 minutes.
Sit Ups - 25 reps.
Kettle Bell Pull Throughs - 2 sets/10 reps per side/25lbs.

Wednesday

Jog - 5.5 minutes
Walk 100m, Sprint 25m, repeat 6 times.
Shuttle Run - 20m/14 lines

My legs are quite sore right now but with a rest I should be ready for my PT test on Tuesday.

Snowdaddy

Getting ready for PT test

Tuesday 20 October 2009

Bike - 10 minutes (medium high)
Jog - 1.5 minutes, 20 sit ups (high)
Jog - 1.5 minutes, 20 sit ups (high)
Bike - 10 minutes (higher than first set)

Wednesday 21 October 2009

Jog - 5.5 minutes (high)
6 x (Walk - 100m, Sprint - 25m) (very high)
Walk 400m cool down.

I have to perfrom a shuttle run for 5 minutes to finish the VO2 portion of the PT test. I feel about 75% confident I'll pass. I'm going shoe shopping tomorrow my current dogs are killing me.

Snowdaddy

PT Test Next Week

I've scheduled my annual PT test for next week Tuesday. This week I'll be a cardio monster to get ready. Today was a great start.

At the base gym:

Arc Trainer - 10 minutes (moderate), stretching, 10 minutes (moderate to high)

At the Sanctum:

Stationary Bike - 5 minutes (moderate to high)
Jog - 400m (high)
Stationary Bike - 5 minutes (a bit higher than before)
Jog - 400m (high)
Stationary Bike - 5 minutes (high moderate but not high)
Walk - 500m (low)

This morning I went to the base gym to keep my wife company. It's nice to spend the morning with her when I'm working nights. Tomorrow I'll be doing a less impact work out but at a higher intensity.

Snowdaddy

Day 12 of 24

My left hip is still bothering me. So, yesterday's work out was all over the place. I tried squatting in my deadlift suit and in my squat suit. I tried out my loose bench shirt. My stationary bike finally decided to work so I rode the bike for a bit.

http://www.youtube.com/watch?v=nfnP83K_n0E

I did manage to figure out some things that will help for the last four weeks of competition prep.

1. I fit a sz 50 Titan suit. Squat or deadlift
2. My new deadlift suit is going to work great even though its only NXG.
3. The Super Centurion squat suit could double as a bullet proof suit. Crazy support!
4. I'll be squatting with a narrower stance (regular stance) not my previous sumo.
5. In order to get ready for pulling sumo in competition I have to prepare conventional raw.

I'm sure I figured out some other things but I can't remember.

Snowdaddy