Squats and Bench Press

Second day of Hypertrophic training and I am already feeling better. I had to get some tiger balm for my hamstrings last night. I felt much better this morning.

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps.

Working Sets
Squats - 5 sets/12 reps/70kg.
Bench Press - 5 sets/12 reps/75kg.

Not very exciting but the volume sure is feeling good. I started squatting with a narrow stance and my right knee was bothering me. One the 4th set I widened my stance and all the pain went away. In fact my squats felt wonderful with a wider stance. Something to make sure I do from now on. I like the high reps. It gives me plenty of opportunity to work on form and function.

Snowdaddy

Bench Press and Deadlifts

First day of Hypertrophy training was Friday. It is Sunday and I can still hardly walk.

Warm Up
Leg Swings and Stretching.

Working Sets
Bench Press - 7 sets/12 reps/70kg.
Deadlifts - 7 sets/12 reps/70kg.

I was only going to do 5 sets of each but it felt very easy so I added two more sets of each. I am suffering from DOMS. My hamstrings are tight and sore. Time to suck it up and train on. I have Squats and Bench Press today.

Snowdaddy

Learning

As I have said before I am constantly leaning about Powerlifting. If someone could show me everything at once I wouldn't want it. Powerlifting, for me, is a journey and I need to find out things for myself. My education is my own. Yesterday and last night I learned a huge lesson.

Warm Up
Leg Swings and Stretching.
Squats - 75kg/6 reps, 125kg/4 reps, 165kg/2 reps.

Power Phase
Squats (with belt and knee sleeves) - 210kg/miss, 200kg/miss.

At this point I am frustrated and confused. The strength I had leading up to Nationals is gone.

Pump Phase
Squats (with belt and knee sleeves) - 6 sets/3 reps/160kg.

This weight felt better and I felt better for pushing through.

When I got to work I had a long conversation with a fellow lifter who told me about Hypertrophy Post Competition training. There are lots good articles online describing what it's all about. The following link is the article my friend told me to read.

No Nonsense Periodization For Powerlifting

So here is my plan for the next few months.

Day 1
Squats - 5 sets/12 reps
Bench Press - 5 sets/12 reps.

Day 2
Bench Press - 5 sets/12 reps.
Deadlifts - 5 sets/12 reps.

I want to keep it simple as this is my first time trying this. I am also starting ridiculously light, 70kg for all three lifts. I'm sure the weight increase will come quick but the first few training days are gonna suck.

Snowdaddy

Bench Press

Yesterday was the first day of training for the Worlds. That's right, because I finished first in my weight class and age group I am eligible to compete at the Worlds this summer in Texas. I have taken note that most of the best Bench Pressers I know use a narrow grip. I've decided to give it a try.

Warm Up
Leg Swings and Stretching.
Bench Press - 60kg/12 reps, 100kg/8 reps, 140kg/1 rep.

Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/160kg.

Pump Phase
Bench Press (no wraps) - 6 sets/4 reps/160kg minus light bands (140-132.5kg)

My grip is with my second smallest finger on the rings. The biggest thing I noticed was a tremendous arm pump. Obviously pointing out a weakness. I am going to continue this narrow grip bench for a while and see where it leads me.

Snowdaddy

2016 Canadian Powerlifting Union Nationals

What a week! This is the first time I have spent the full week at Nationals. There was so much that happened it would take a novel to write all about it. Here are a few of the highlights

• I left on Sunday. It was a 6 hour drive to Regina. The roads were good considering the time of year. I had classic Dio, Scorpions, Black Sabbath, and Judas Priest playing in my van so it was a very enjoyable trip.
• At 1900hrs I checked into the hotel. The room they put me in didn't have a microwave or fridge so I went back down to the desk to complain. They moved me to a better room. I have lots of negative things to say about the hotel but with so much positive happening it is hard to dwell on the bad stuff.
• Monday was an early start as I had to attend the CPU executive annual general meeting. What an amazing experience. Lots learned.
• Monday evening I wrote the exam to become a National level Official. Life has been very busy lately and I didn't have much time to study. Unfortunately I failed. I achieved 85% when I required 90%. I am not upset about it because as the week went on I realized that there is much I don't know about officiating at a National level and I need more experience.
• Tuesday was a day off. I did however pick up Krista, a fellow Bencher from Manitoba, from the airport. We spent the afternoon watching the competition.
• Wednesday afternoon was when the action started. The first of two events was the Equipped Bench Only. I opened with 230kg. It felt heavy but I got three white lights. The second attempt the handoff was way too far out over my stomach. As I pull it back over my chest the right side spotter grabbed the bar and threw me off balance. I racked the weight right away with out injury. In the confusion I decided to take the weight with 20 seconds left on the clock. My second attempt 0f 232.5kg was a miss. Before my third attempt Brock Haywood, the man that got me started in powerliftng, told me to stay tight and be patient with the weight. I did just that and got 232.5kg. A 5kg personal best lift.
• Thursday was another day off spent watching some of the best lifter in the country, if not the world.
• Friday was an early start for weigh-ins for Classic Three Lift Master1. Another great day of lifting. I went 8 for 9 on attempts. Squat 210/220/227.5kg, Bench Press 160/165/167.5kg, and Deadlift 250/265kg/PASS. I gave everything I had in pulling 265kg. The highlight of my competition was the 501lbs squat. I had a 7.5kg PB on the Squat, a 2.5kg PB on the Bench, and a 2.5kg PB on the Total. 660kg Total.

Saturday was spent running numbers for a fellow Manitoba lifter in the 120kg Open Class. It was a great day which ended with the first CPU Social Party. A great way to finish a week of fun.

Snowdaddy

Bench Press

Last heavy day of heavy training before Nationals. My Bench Press has not gained any but I should be in for a small competition PB.

Warm Up
Leg Swings and Stretching.
Bench Press - 65kg/12 reps, 105kg/6 reps, 145kg/2 reps.

Power Phase
Bench Press - 2 sets/1 rep/165kg (long pause), 170kg/1 rep (touch and go), 175kg/miss, 2 sets/1 rep/165kg (long pause).

Pump Phase
Bench Press - 4 sets/4 reps/125kg.

165kg seems like a good second attempt. Maybe one more day of easy lifts before Nationals just to keep things in motion.

Attempts at Nationals will be as follows,

Squat - 215/227.5/230kg.
Bench Press - 160/165/167.5kg.
Deadlift - 250/265/272.5kg.

It's show time!

Snowdaddy

Deadlifts

Last heavy day of Deadlift training before Nationals and it couldn't have gone better.

Warm Up
Leg Swings and Light Stretching.
I also spent a lot of time chatting with friends at the 17 Wing Strength Club.

Deadlifts - 70kg/6 reps, 120kg/6 reps, 170kg/1 rep, 220kg/1 rep, 265kg/1 rep.

I got what I wanted to do today. My plan is that 265kg will be my second attempt at Deadlifts and doing it today gives me the confidence I have been needing.

Deadlifts - 3 sets/6 reps/120kg.

An easy Pump Phase portion to the work out today just to feel it. I am almost ready to go. My Squat and Deadlift are locked in all that is left is Bench Press on Wednesday.

Snowdaddy

Equipped Bench Press

Got together with the gang at the 17 Wing Strength Club for some fun and games.

Bench Press - 70kg/12 reps, 70kg/12 reps, 120kg/4 reps, 120kg/4 reps, 120kg/4 reps, 160kg/1 rep, 165kg/1 rep.
Equipped Bench Press - 220kg/no touch, easy lock out. 230kg/1 rep, 240kg/miss lock out.

Last night was my last night in the shirt. I feel confident with 230kg being my opener but after that will be a surprise. My attempts will be 230/235/240kg.

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps, 275lbs/4 reps, 275lbs/4 reps.

A very good work out. Soon to be showtime.

Snowdaddy

Deadlifts

Deadlifts went better than planned on Sunday.

Warm Up
Leg Swings and Stretching.
Deadlifts - 120kg/6 reps, 170kg/4 reps, 220kg/1 rep.

Power Phase
Deadlifts (with belt) - 250kg/1 rep, 250kg/2 reps.

Pump Phase
Deadlifts (no belt) - 3 sets/6 reps/170kg.

I have wanted to pull 250kg for a double for a while now. I felt pretty good. This is only the second time I have ever pulled 250kg for a double. The Pump Phase was very controlled and not very difficult. I was short on time so I finished with 3 sets.

Snowdaddy

Squats

Squat yesterday confirmed that I will be achieving my bucket-list goal of 500lbs at Nationals this year.

Warm Up
Leg Swings and Stretching.
Squats - bar/4 reps, 135lbs/4 reps, 225lbs/4 reps, 315lbs/3 reps, 385lbs/1 rep.

Power Phase
Squats (with knee sleeves and belt) - 455lbs/1 rep, 475lbs/1 rep, 495lbs/1 rep.

Video of 495lbs Squat

Pump Phase
Squats (no belt, no knee sleeves) - 4 sets/275lbs/4, 5, 4, 5 reps.

As you may have noticed the weights were in pounds and not kilos. I had to work out in the main gym. The bar I used was a whippy York Olympic bar with bumper plates. I also did some lighter Bench Press work right after Squats.

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 315lbs/3 reps.

I did this just to prepare myself for the competition. Lately, now that my cold is done, I am feeling thick and strong. I am carrying more body fat than I would like but it's too late to get skinnier now. I feel healthy.

Snowdaddy

Equipped Bench Press

Got into the gym just before work with my friend Mathieu for some much needed shirt work. There is only a few weeks left till Nationals and I need to get some full range presses done. I am pleased with how it went.

Light Stretching and Leg Swings.
Bench Press - bar/12 reps, 70kg/12 reps, 120kg/4 reps, 160kg/1 rep.
Equipped Bench Press - 220kg/couldn't touch, 230kg/slight pause on the press up, 230kg/good lift! Long Pause!
Bench Press - 4 sets/6 reps/120kg.

Video of 230kg

230kg seems like a good opening weight. Next training day I will try for two good presses at 230kg and another at 240kg.

Snowdaddy

Equipped Bench and Deadlifts

On Wednesday last week I managed to get to the Strength Club for some Equipped Bench Press. The gang was all there and so was my cold. I still haven't gotten over my cold and it certainly effected my training.

Light Stretching.
Bench Press - 70kg/12 reps, 70kg/12 reps, 120kg/6 reps, 160kg/1 rep, 165kg/1 rep.
Equipped Bench Press - 220kg/3 board/2 reps, 230kg/2 board/2 reps, 230kg/1 board/2 reps.

At this point my head feels like it would explode. I'm pleased with these numbers and I would like 230kg to be my opener. Now to get it to my chest.

Today I am still not feeling 100% but I have to get some Deadlifts done. Since my Deadlift has been a bit of a concern I just wanted to pull my opener 250kg.

Leg Swings and Stretching.
Deadlifts - 70kg/6 reps, 70kg/6 reps, 120kg/4 reps, 220kg/1 rep, 250kg/1 rep, 170kg/6 reps, 170kg/6 reps.

With my goal accomplished I did a couple of Pump Phase sets and called it quits. I am feeling better and I expect I will feel normal sometime this week.

Snowdaddy

Squats

Hit hard this last week with a killer cold I wasn't able to train all week. I still am not feeling 100%. That's ok because it didn't hurt my squat.

Warm Up
Leg Swings and Stretching.
Squats - bar/8 reps, 70kg/6 reps, 120kg/4 reps, 170kg/2 reps.

Power Phase
Squats (with SBD Knee Sleeves and belt) - 210kg/1 rep, 227.5kg/1 rep!!!, 230kg/1 rep!!!

ARE YOU FREAKIN' KIDDING ME???!!!

Pump Phase
Squats - 4 sets/4, 5, 4, 5 reps/120kg.

I have made my bucket list number. I wanted to squat 500lbs and I did it twice in one work out. Now is the time to keep a level head and concentrate on getting ready for Nationals.

Snowdaddy

Deadlifts

My deadlifts are still offering me grief. Because of my bigger belly I am having problems wearing my belt and getting to the bar. Furthermore, last night I could not get to sleep. Training was performed today on only 3 hours of sleep. Drink some pre-workout, grip, and go.

Warm Up
Leg Swings and Stretching.
Deadlifts - 125kg/6 reps, 175kg/2 reps.

Power Phase
Deadlifts - 5 sets/1, 2, 1, 2, 1 reps/225kg.
Still trying to get down to the bar properly. Wearing the lever belt is causing problems. I wore a belt on some of the sets, not all.

Pump Phase
Deadlifts (no belt) - 4 sets/4, 8, 8, 10 reps/175kg.

Once again I destroyed myself with the pump phase of training. As Mr. Hepburn says, "The Pump Phase builds champions".

Video of 175kg/10 reps.

Snowdaddy

Squats

Oh boy, oh boy!!! Things are heating up. Squats yesterday were extremely good.

Warm Up
Leg Swings and Stretching.
OH Band Squats - 8 reps.
Squats - bar/6 reps, 70kg/6 reps, 120kg/4 reps, 160kg/2 reps.

Power Phase
Squats (SBD knee sleeves and belt) - 205kg/1 rep, 210kg/1 rep, 220kg/1 rep

Pump Phase
Squats - 4 sets/6 reps/225lbs.

I decided to perform the Pump Phase upstairs where I could be social. I think I deserved it. 220kg Squat is equal to my all time personal best. It was much easier than I expected and I am eager for Nationals and to achieve the 500lbs, 227.5kg that is a life's goal. Still several weeks to go.

Snowdaddy

Equipped Bench Press

Another successful training day on the bench.

Warm Up
Leg Swings and Stretching.
Bench Press - 4 sets/various increasing weights/various reps.

I didn't focus on my warm ups as much as I have in the past. I will need to correct that for next training day.

Working Sets
Equipped Bench Press - 225kg/3 board/2 reps, 245kg/2 board/1 rep, 245kg/1 board/1 rep.

At this time I pushed myself farther than I was ready for and missed the next two singles.

Equipped Bench Press - 245kg/no boards/miss, 250kg/no boards/miss.

My goal for training was 245kg/1 board. I did that and I was foolish to go past that. My numbers are way beyond anything I have handled in the past and I need to take things slow and deliberate. More training days in the bench shirt will lead to more experience and CNS conditioning. I am getting better. Enjoy the journey don't rush.

Snowdaddy

Deadlifts

Another Deadlifts day and my strength escapes me. I have narrowed down my problem to many different factors. All of which or just one could be the problem. I will continue to train hard and hopefully every problem will work itself out.

Warm Up
Leg Swings and Stretching.
OH Band Squats - 6 reps.
Deadlifts - 70kg/6 reps, 120kg/6 reps, 170kg/2 reps, 220kg/1 rep.

Power Phase
Deadlifts - 2 sets/1 rep/250kg.
At this point my pulls don't have the power to handle 250kg.  I decided to switch to rack pulls. I didn't fair much better.

Pump Phase
Deadlifts - 4 sets/4, 6, 8, 10 reps/170kg.

I was much happier with the Pump Phase. I thought there would be no improvement on last week's 365lbs for 10 reps. I love proving myself wrong. I will keep pushing.

Snowdaddy

Bench Press

Great training day of Bench Press this morning.

Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/8 reps, 125kg/4 reps.

Power Phase
Bench Press - 6 sets/1 rep/167.5kg, 1 set/1 rep/170kg.

Pump Phase
Bench Press - 5 sets/6 reps/125kg, 2 sets/7 reps/125kg.

All singles were controlled with a good solid pause. Much better than the last time I trained classic bench. I dropped the weight on the pump phase so I can control all aspects of the movement. I will be good for a PR at Nationals.

Snowdaddy

New Year's Resolution

Another year has come and gone. As I get older they seem to be getting shorter. Here is what I wrote last year,

"My goals for 2015 go something like this.

• With regards to powerlifting I don't have many goals. Just to stay healthy and injury free. I plan on competing at the 2015 17 Wing meet just to get an equipped total for the 2016 Nationals. That is my long term goal. I plan on doing classic, equipped, and bench only equipped at the 2016 Nationals in Moose Jaw.
• My focus will be on improving the 17 Wing Strength club and bringing powerlifting to the Military as a recognized sport.
• Work is much busier here than in Greenwood so it takes up a lot of my thought. I feel I can do some real good at 435 Sqn and I plan on bringing my special kind of leadership and morale to the unit.
• The most important goal for my lifting is to get the garage insulated, heated and organized. If I don't have a gym at my finger tips my training for the 2016 Nationals will suffer and my performance will be lacking. I need my church.

I don't have many goals for 2015. Probably better that way. Time to enjoy myself for a little while."

To reflect on 2015,

• I did in fact stay injury free and I learned much about what was causing past injuries. At the 17 Wing meet I competed in equipped bench only and I did better than I could have ever imagined. A life goal of 500lbs (227.5kg) was my prize. In also competed at another meet in Portage la Prairie that wasn't the best but I still did ok.
• I have still towed the line for the 17 Wing Strength Club and Powerlifting in the CF. I have lost count how many people I have helped out. 
• Work is busy and morale at the unit is poor. I regularly have to remind myself to remain positive and be an example for others. Although it is a constant uphill battle I continue to do my best. I believe I am making a difference.
• I still haven't insulated the garage but I am making the best of training at the 17 Wing Strength Club and at work.

High Points for 2015 are;

• We finally sold our Greenwood home so we are back to normal financially. It really relieves a lot of stress.
• At work I travelled to Italy for three weeks. As the senior NCM on the deployment I felt I performed extremely well.
• My 500lbs bench press has given me huge inspiration for training and opened the door to new goals.
• I am the Vice President of the Manitoba Powerlifting Association. Although I don't do very much I still have my foot in the door to take on future responsibilities.
• Though the 17 Wing Strength Club I have made some new friends. These friends are the sort that you keep for life and I feel more complete because of them.
• I have included my son in my training. We go to the Strength Club every Sunday and he is learning how to Squat. He is very good and has managed 60kg/5 reps, and 65kg/1RM. All at a body weight of less than 50kg. I enjoy the time we get to spent together.
• My wife and I continue to get better and better. Our understanding of each other gets deeper and our relationship gets stronger. I am a very lucky man indeed.
• My family and I are pleased to be living in Winnipeg. We are enjoying being in a big city and all that it offers. We will possibly retiring here and we are happy about that.

It has been a quiet yet productive year. It felt solid.

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.

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

Snowdaddy

Squats

Interesting training day today. Some surprises for sure.

Warm Up
Leg Swings and Stretching.
not as much as I normally do
Squats - bar/6 reps, bar/6 reps, 75kg/6 reps, 125lbs/4 reps, 175kg/3 reps.

Power Phase
Squats - 215kg/1 rep
miss loaded the bar. working sets should have been 205kg
Squats - 3 sets/1 rep/205kg, 210kg/1 rep.

Pump Phase
Squats - 3 sets/6, 6, 2 reps/147.5kg

I cut the Pump Phase short today because I was distracted with how dirty the club is and my right knee was acutely acting up. Nothing major but it gave me enough to take notice.

215kg Squat Video

Snowdaddy