2010 Nova Scotia Provincials

Here's the beef on the 2010 Nova Scotia Provincial Powerlifting Championships. The results haven't been posted. I'll post a link later.

Squats - 255kg, I probably left a bit on the platform. I opened low (225kg) which I found lightened the mood. I might have been good for 265kg. All things said and done, great squats.

Bench Press - 200kg, WOW!!! A 5kg competition PB. I wish I would have video taped to see how fast I pressed the bar. I might have been good for another 5 to 10kg.

Deadlift - 225kg, Yikes! The lowest deadlift I've done in competition. My opener went great. 250kg for my second came up strong but I over pulled and bent my knees. 252.5kg on my third came up just a strong but once again my knees bent. I squeezed everything, glutes and quads, to get the lock out but my left knee was vibrating. Something to work on.

I feel that I understand my gear now and I know how it works. The meet was really well organized with lots of volunteers. A great meet all around.

Snowdaddy

2010 Nova Scotia Provincials

I back home from my latest competition. The Nova Scotia Provincial Powerlifting Championships were held in Digby. Here's how it went for me.

Squats - 225kg/245kg/255kg. All white lights.
Bench Press - 180kg/190kg/200kg. All white lights.
Deadlifts - 225kg white/250kg reds/252.5kg reds.

The only lifts I missed were my last two deadlifts. I had no problem getting the weight to lock out but my knees buckled at the top of the pull. The 225kg deadlift really dropped my total. Right now I'm barely awake so I'll comment more later.

Snowdaddy

Last Squat Day

Today I just wanted to go for my opening squat attempt.

Warm Up - 5 minutes stationary bike.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/2 reps with knee wraps.
Gear Squat - 545lbs/1 rep knee wraps and straps up.

This was by far the easiest squat I've made at this weight. I'll post the video later. So, right now my opening squat at the Nova Scotia Powerlifting Championships will be 250kg, 265kg second, 275kg third.

Snowdaddy

Deadlifts

With my right triceps bothering me I've stopped benching. Wednesday's work out was a no go. Today's deadlifts were alright but nothing great. Here we go.

Warm Up - 6 minutes stationary bike.
Squats - 135lbs/8 reps, 225lbs/6 reps.

Raw deadlifts - 225lbs/4 reps, 315lbs/3 reps.
Geared Deadlifts - 405lbs/1 rep, 495lbs/1 rep, 565lbs/miss.

The 495lbs flew off the floor like it wasn't even there. I almost had the 565lbs but failed at lock out. Unusual for me.

Snowdaddy

Squats

Once again elbow pain has negatively effected my performance. Squats were amazingly strong today but elbow pain brought my work out to a quick end. I have spent some time this evening to research where the pain originates from. I have discovered that it isn't bursitis but it is tendinitis of the elbow that I have. Funny, a powerlifting with "tennis elbow". Here's how today went.

Warm Up - 7 minutes stationary bike.

Squats - warm ups, 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/2 reps.
Squats in Gear (suit and knee wraps) - 495lbs/1 rep, 555lbs/1 rep.

Video

At this point my elbow was almost unbearable. Stripping the bar was excruciating. After thorough icing and an airborne smartie (400mg ibuprofen) I felt much better. I guess I'll be spending the rest of the week with an ice pack on my right elbow.

Snowdaddy

Video of Bench and Deadlifts

Here is the video of Wednesday's bench and Friday's Deadlifts. The bench was way less than stellar.

Bench Press and Deadlifts

Snowdaddy

Deadlifts

Today I was a bit concerned with how my back would hold up. In the past deadlifts haven't bothered my back. Not unless I was being stupid an not concentrating on technique. I had no such troubles today.

Warm Up - 6 minutes stationary bike.
Squats - 135lbs/10 reps, 225lbs/6 reps.
Bench Press - 3 sets/12 reps/135lbs. (varying grip width).
Sumo Deadlifts - 225lbs/3 reps, 315lbs/2 reps, 405lbs/1 rep.

At this point I watched the video I was making and found the I was pulling entirely with my lower back. Not good. I put on my deadlift suit for the following. Making sure to drop my hips and reach down for the bar, not bend over for the bar. I'll post the video later and you'll see the difference.

Sumo Deadlifts (Titan Superior) - 495lbs/1 rep with long hold at top, 515lbs/1 rep with long hold at top.

Hanging Leg Raises - 3 sets/12 reps

Last week end I bought a set of arm straps for doing leg raises off of a pull up bar. They work great in my rack. The best part is I only payed 2.99$ for them new in the box. Very Cool. My week end is off then Squats on Monday.

Snowdaddy

Video of Monday's Squats

Here is how Monday went.

Squat Monday

Snowdaddy

Bench Press

I'm not impressed with today's performance. I am however, pleased that my back is feeling much better. My bursitis is back and I am unable to keep my arms tight when benching heavy. As soon as I bend my elbow an ache shoots through my right elbow and I loose control. Here's what happened today.

Warm Up - 6 minutes stationary bike.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/8 reps, 275lbs/4 reps.
3 Board Bench In Gear (loose shirt) - 315lbs/4 reps, 405lbs/2 reps, 405lbs/1 rep, 405lbs/1 rep, 455lbs/1 rep.

After this my elbow is throbbing. Now I'm sitting in the basement watching a movie and icing both elbows. At least my back will be ready for deadlifts of Friday.

Snowdaddy

Max Effort Squats

Noticing a trend in competitions over the last while. Precompetition training has always gone good but I manage to peak a few weeks out. This time I'll drop a day of training and work out only one lift per day. Monday = Squats, Wednesday = Bench Press, Friday = Deadlift. Today Squats went well except I tweaked my lower back, again.

Warm Up - 6 minutes.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/2 reps, 405lbs/1 rep.
Squats in Gear - 405lbs/2 reps, 495lbs/2 reps, 515lbs/1 rep, 515lbs/1 rep, 525lbs/1 rep.
Walk Outs - 2 sets/hold for 10 sec/635lbs.

Right now I'm sore on my left side lower back. I took some prescribed anti-inflammatory and I'll take another before bed. Tomorrow I should feel much better. It was all worth it for the awesome work out.

DE Bench Press

I worked out at work once again. Why not get paid while bending bars. Sounds like a dream.

DE Bench Press - warm up sets, 12 sets/3 reps/225lbs. moving grip one finger every third set.
Inclined Dumbbell Press - 65lbs/10 reps, 3 sets/10 reps/85lbs.
Bent Over Barbell Rows - 2 sets/8 reps/225lbs, 2 sets/6 reps/275lbs.

My lower back has been bothering me a bit and my posterior chain is very tight after Tuesday's workout. I decided to cut the work out short and cancel training tomorrow. I'll take a leisurely three days off and come back next week.

Snowdaddy

DE Squats / Deadlifts

I decided to switch things up a bit. Since it was a slow day at work I gave our new power rack a try.

DE Squats - warm up sets, 6 sets/2 reps/315lbs, 4 sets/2 reps/335lbs. (sets on one minute).
DE Deadlifts - 2 sets/2 reps/315lbs, 2 sets/2 reps/365lbs, 2 sets/2 reps/405lbs.
Sit Ups - 4 sets/15 reps.

A straight forward work out. The sumo deadlifts are feeling good and, although I didn't wear suit bottoms today, the squats felt good too. I've got a small twinge in my lower back that I will be monitoring.

Snowdaddy

Max Effort Bench Press

2 board presses didn't go the way I planned today.

Warm Up - full range bench press up to 315lbs/2 reps.
2 Board Press - 315lbs/3 reps, 345lbs/3 reps, 365lbs/2 reps, 385lbs/miss, 385lbs/miss.
Now I feel bad and must punish myself. 315lbs/6 reps, 335lbs/5 reps (failure).
*super set the following*
Fat Guy Pull Ups - 4 sets/10 reps.
Push Ups - 12, 14, 16, 18 reps.
One Arm Hammer Curls - 4 sets/10 reps/55lbs.

Right now I'm disappointed but really pumped.

Snowdaddy

ME Squats / Deadlifts Video

Here's the video of yesterday's training.

ME Squats / Deadlifts

Snowdaddy

Max Effort Squats / Deadlifts

Got up earlier this morning so I had more time for bendin' bars.

Warm Up - 7 minutes stationary bike.
ME Squats (buffalo bar) - 125lbs/8 reps, 225lbs/6 reps, 325lbs/3 reps, 395lbs/1 rep (knee wraps), 465lbs/1 rep (knee wraps), 405lbs/1 rep (knee wraps).
Heavy Walk Outs - 535lbs/10 seconds, 635lbs/10 seconds.
Rack Pull (pin hole 5) - 495lbs/3 reps, 585lbs/2 reps, 635lbs/1 rep.
Sit Ups - 4 sets/15 reps.

A few notes; the 465lbs squat was a bit high (not legal), I'm guessing the Buffalo bar is 25lbs, the walk outs are more than 10 seconds and I did little squats with the weights of the supports. I'll post the video later when I've got more time.

Snowdaddy

Dynamic Effort Bench Press

Let's do it!

Warm Up - 7 minutes stationary bike.
DE Bench Press - warm ups, 12 sets/3 reps/195lbs (moving grip one finger every 4th set).
CG Rack Press - 225lbs/6 reps, 225lbs/6 reps (with bungee cords), 245lbs/6 reps (with BC), 245lbs/6 reps (with BC).
Barbell Rows - 2 sets/6 reps/245lbs, 2 sets/8 reps/245lbs.
Barbell Curls - 4 sets/8 reps/115lbs.
Up Right Plate Rows - 3 sets/12 reps/45lbs (ballistic effort).

I got up very late today and wasn't sure it I had time to work out. Damn working nights! The pace was high and I pushed though to get everything done. Tomorrow is Max Effort Squats and Deadlifts.

Snowdaddy

Dynamic Effort Squats / Deadlifts

Not much to comment on today. Just another great work out.

Warm Up - 7 minutes stationary bike.
DE Squats - warm up squats, put on Z-suit bottoms, 8 sets/2 reps/315lbs.
DE Sumo Deadlift - 6 sets/2 reps/315lbs no suit only belt.
Broom Handle Twists - 3 sets/30 reps.
Sit Ups - 3 sets/15 reps.

I actually went up to 345lbs on my last two sets of DE squats but they started to feel heavy. I'll keep the speed work to right around the 315lbs mark but not much more.

Snowdaddy

Max Effort Bench Press

First time for heavy bench since the Nationals. I feel like I've lost a bit of strength that will need to be found before Provincials.

Warm Up - 6 minutes stationary bike.
ME Bench Press - 135lbs/12 reps, 225lbs/6 reps, 315lbs/3 reps.
ME 3 Board Press - 365lbs/3 reps, 405lbs/miss, 405lbs/1 rep.
*super set the following*
Pull Up Negatives - 4 sets/6 reps.
Push Up with Tubing Resistance - 4 sets/12 reps.
One Arm Dumbbell Hammer Curls - 4 sets/8 reps per side.

365lbs for the first three board press seemed light but 405lbs was indeed heavy. The pull up negatives don't seem to be getting any easier. The tubing for resistance didn't seem to effect me until the last set when I was spent. I like the hammer curls for a change. Cliff, a training partner, says they are the secret to a heavy bench. Tomorrow is speed squats and deadlifts. Neat!

Snowdaddy

Yesterday's Training Video

Here's yesterday's training

ME Squat / Deadlift 16 April 2010

Snowdaddy

Max Effort Squat / Deadlift

Feeling heathy, feeling strong. Now I just have to put it all together for the Nova Scotia Provincials. This is completely off topic. Something I've learned from Nationals, go out light finish heavy.

Warm Up - 6 minutes stationary bike.
ME Squat - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, (knee wraps) 405lbs/2 reps, 455lbs/1 rep.
Heavy Walk Outs - 565lbs/10 sec, 615lbs/10 sec.
Rack Pulls (above knees) - 495lbs/3 reps, 555lbs/2 reps.
Sit Ups - 4 sets/15 reps.

Week end is off then Monday is Max Effort Bench.

Snowdaddy