A Top 40 Weightlifting Blog

Tuesday, November 28, 2006

Competition Pictures

My lifts of the competition were.

Squat - 200kg (440lbs)
Bench Press - 150kg (330lbs)
Deadlift - 250kg (550lbs)

TOTAL - 600kg

That was my goal and I managed to achieve that. The contest was a huge success and I made all my lifts. Now it's time for a rest.


Monday, November 27, 2006

17 Wing Powerlifting & Bench Press Competition

My friend Brock summed up the whole competition best. Here is what he wrote.

"2nd Annual 17th Wing Powerlifting Championship"

In a word, WOW! This was probably the largest meet held in Manitoba with the exception of a National Championships ever in MPA history. I have many things to mention but I must start off with a huge CONGRATULATION to Rob Snow for putting this meet on for the second year. He acted as Co-Meet Director, he competed, he hustled sponsorship, and he rounded up competitors and volunteers. He managed to get some TV exposure on the local A-Channel with Breakfast TV this past Thursday. Rob also moved equipment and acting as a gracious host to our out of town lifters. With all of this on his plate he managed to lift a few PBs and put up a 600kg Raw total in only his second contest! Well done Rob. Oh yeah! He fit all this in between work duties, responsibilities to his wife and three children and having his Dad come and see him lift for the first time. A familiar story to you all I’m sure.

Volunteers: Mike Lange came to help out and it was great to have his experience on the platform. Not to mention it is great to see an old friend again. From the 17th Wing Victor, Geoff and Rod were of great assistance with the overlooked but very important task of spotting and loading. There was another fellow who really helped with the Squats but I must apologize for not remembering his name.
Andrew Bryant appeared to help out just as he said he would and helped all day! Then he was off into the night before I had a chance to express how much his help was appreciated.
Dave and Tina (the first woman to spot and load at an MPA contest) helped throughout the day and then continued to help with the clean up. Thanks guys.
Big Jeff Ingram and Harvey Hanec helped out Bruce Markham with the Head Table duties. This was of great assistance as we had several computer glitches throughout the day which served to test Bruce’s patience (it would have given anyone fits). However, overall things seemed to flow fairly smoothly with few interruptions in spite of this.
Susan Haywood and Bob Mann assisted me with the Officiating duties. I believe we remained consistent and fair throughout. Thanks to “El Presidente” Jeff Butt for stepping in for the many Canadian Record attempts that occurred throughout the contest. This group of lifters came strong and prepared for an assault on the National and Provincial record books.What about the lifting, you may ask? Well, it was fantastic! Saskatchewan Powerlifting came in full force to push their limits and make an assault on the record books. Rhaea Fowler set several Sub Junior, Junior and Open records on the day. It is hard to believe that with her composure and lifting prowess that she is still a Sub Junior! Jeff, Diane and Randy were there to support the SPA lifters. I think they needed a truck for the trophies afterwards. It is always good to see how Jeff and Diane work with everybody and pitch in and help out no matter what the event is.
Ryan Stinn had a banner day where he broke 800 in the total. He almost had 830 in the bag but a Provincial Record Deadlift eluded him after a stellar performance.Rae Lene Marion was ready too. Every opening attempt she made was a potential Canadian Record. She was slightly disappointed that she missed a 500kg total but she made a valiant effort to get this in the books. I think she had a great day of lifting.
The Lyon brothers also came well prepared. Kain was in fine form and Boyd was benching well. Kain we made need to talk about your lights.
Dave Bennett displayed a wonderful dry sense of humour and made an Alberta Junior record in the Bench. He did so want the Deadlift record but it was not to be.
There were some impressive performances from the Manitoba contingent as well. Renan Andrade continues to grow and improve with his lifting. I believe he garnered a few more MB Sub Junior records. His mother Pena returned to the platform with a steady performance. Francisco kept tabs on both and made all of their calls.
Tamara Cunningham had a fantastic day. She set personal bests in all three lifts and the total! She managed a great Deadlift of 150kg.Jason Hallock had a fantastic debut in the sport of Powerlifting. Jason has done Bodybuilding, strongman training. He has been working out for years and it showed in his total. It was a very impressive debut.
Steve Powell was there with Annette and the kids to make a try at the National Deadlift Record. Steve was the picture of composure on Saturday, but it was not meant to be on this day. Hopefully this record will fall next time. Steve Jr. was looking to avenge his recent Checkers loss to Bob Mann. I think this too will happen on another day. Chad Falk, who is our lone Special O competitor in the Province now lifted very well and took a shot at the MB SO Deadlift record. Unfortunately, he just fell shy but it did not dampen his enthusiasm.There were some new lifters to the platform and they are getting some good coaching on form etc. as they all lifted well.

When the meet was over a simple request for some help with the clean up prompted virtually everyone to head down to the Warm Up Room and grab a plate or piece of equipment and haul it upstairs and out to the curb to be loaded and put away until the next contest. I can’t tell you how much this was appreciated as it took three trips with my truck to get it all home (Thanks to Dave G. and Mike L. for riding shotgun and helping with the unloading) If it had been left to just a few of us we would have been a puddle of goo after such a full day. Again, I would like to offer my heartfelt Thanks to everyone for this assistance.The MPA is a small organization compared to the other Provincial affiliates. Our volunteer base is challenged and our membership could always be larger. However, I never cease to be pleasantly surprised and proud of the efforts that these few put into our meets and our organization. There is always somebody new that surprises you and there is always an old friend that returns to help you out when you need it. Our Powerlifting Family is strong. Whenever we get together the mutual bonds of lifting iron provide the basis for friendships and camaraderie that are always a comfortable place to be.

Thanks to Susan Haywood, Bruce Markham and again Rob Snow for all of their hard work in the organization of this event.

See y’all at a platform near you.

Brock "

Very well put indeed.

Friday, November 17, 2006

Day 21 of 21

I think the stress is finally getting to me. The contest, work, everyday pressures. My performance today was less than stellar. Here's what happened.

Squats - 315lbs/3 reps, 405lbs/single, 435lbs/single, 405lbs/single, 315lbs/3 reps.
Bench Press - 5 sets, 4 reps, 205lbs.

I finished there because I was spent. My 435lbs squat single was pittiful I had to get some help from a spotter. He only pulled on my elbows a little but I still needed help. I'm sure at the competition I'll be able to squat 440lbs (200kg), my goal.


Thursday, November 16, 2006

Day 20 of 21

Today was bench press singles day. My goal was two sets of 315lbs as singles. I think I'm ready for the meet. Here's what happened.

Squats - 3 sets, 3 reps, 275lbs
Bench Press - 2 sets, singles, 315lbs & 325lbs

I didn't do deadlifts today because of my awsome pulling yesterday. Oh ya by the way, I have that pull on video. Check this out. http://www.powerliftingvideo.com/request.php?183


Tuesday, November 14, 2006

Day 19 of 21

Today was deadlift day and what a day it was. Check it out.

Squats - 3 sets, 3 reps, 275lbs.
Bench Press - 5 sets, 4 reps, 205lbs.
Deadlifts - 405lbs/single, 550lbs/single, 530lbs/fail, 495lbs/single.

I'm still pumped up!


Friday, November 10, 2006

Day 18 of 21

Singles squats today. I was nervous going into my work out today because I haven't squatted this heavy for a few months. The last time I did I was also in a power rack, not a squat rack like the gym has now. Here's what happened.

Squats - bar/8 reps, 225lbs/3 reps, 315lbs/2 reps, 365lbs/1 rep, 3 sets of singles 415lbs.
Bench Press - 5 sets, 4 reps, 205lbs (calling in my head)
Deadlifts - 3 sets, 3 reps, 365lbs

I did my lifts today in my singlet. I wanted to get some practice in my competition gear. The 415lbs squats felt good and I think I'll have no problem hitting the 200kg(440lbs) goal for the competition.
I got a message yesterday that a local TV station is interested in the contest. I haven't been able to stop smiling since then. TV coverage of the competition is what I have always wanted. To get powerlifting out into the public is a dream of mine. Fantastic! I'll fill you in on details as I get them.


Wednesday, November 08, 2006

Day 17 of 21

Almost there. I'm really getting excited about the competition. I've been getting nothing but positive feed back from every one I talk to about it. It sure is shaping up to be a whopper. Here is how I faired today at the gym.

Squats - 295lbs, 3 reps, no belt / 295lbs, 3 reps, belt / 315lbs, 3 reps, belt.
Bench Press - 3 sets, singles, 300lbs.
Deadlift - 3 sets, 3 reps, 365lbs.

My bench is really coming up. 6 months ago I wouldn't have been able to bench 300lbs as a new 1RM now I'm benching it for three legal singles. All with a good pause at the bottom, no bounce. Another great work out has come and gone. Friday is squat singles day, yikes! 415lbs for three singles. Stay tuned.


Monday, November 06, 2006

Day 16 of 21

I'm into my second last week before the competition and my singles days are about to get crazy. Today, being Monday, my singles lift was Deadlifts (my favorites). Here's what happened.

Squats - 3 sets, 3 reps, 295lbs (no belt) 295lbs (belt) 315lbs.
Bench Press - 5 sets, 4 reps, 225lbs.
Deadlifts - 405lbs warm up, 3 sets, singles, 495lbs

The first set of 495lbs went up like it was only 405lbs. If this is any indication of how my lifts are going I'll be deadlifting 250kg (550lbs) in the competition.


Saturday, November 04, 2006

Day 15 of 21 OUCH!!!

Friday was the completion of another week of training. Only two more to go until I'm done and I'll be ready for the competition. I had a little mishap while putting a 45lb plate away. It tipped off a plate tree, luckily the bottom peg, and landed on my R/H big toe. OUCH!!! I think it might be broken. On Monday I'll go into the hospital and have it Xrayed. I'm waiting till then because I know what they'll say if it is..."We can't do anything but you'll have to stay off of it for a while". It ain't going to happen. I've come this far in my training and I won't let a little thing like this stop me now. Oh ya, I did finish my work out. GRRRR!!!

Squats - warm up sets & 4 sets, singles, 385lbs
Bench Press - 5 sets, 4 reps, 225lbs
Deadlifts - 3 sets, 3 reps, 365lbs

Like I said the other day I'm modifying my current program. This is much better.


Thursday, November 02, 2006

Day 14 of 21

Since the start of the pre contest phase of my 3x3 trainging routine I have been disapointed. After doing all that volume training for 4 weeks it seems dull and boring to do so little especially for 4 weeks. On Tuesday I modded the pre contest phase to suit my lifting style. Here is how the day went.

Squats - 3 sets, 3 reps, 295lbs (20lbs increase)
Bench - 4 sets, Singles, 285lbs (2 extra sets)
Deadlifts - 6 sets, 3 reps, 365lbs (3 extra sets, 30lbs increase)

I went a bit over board on the deadlifts. They were feeling good and easy so I decided to just keep doing sets. I'm a mad man. I also did some extra stuff, just for fun.

Behind Neck Lat Pull Downs - 3 sets, 6 reps, 145-165lbs
Machine Flys - 3 sets, 8 reps, 250lbs (stack)
Dumbbell Shrugs - 2 sets, 10 reps, 100lbs

I do the lat pull downs and the shrugs at the end of my work out to stretch out. The lat pull downs are to decompress my lower back and the shrugs are to stretch out my traps. Other than the extra deadlift sets I like this modded routine. I'll keep at it.