A Top 40 Weightlifting Blog

Friday, December 29, 2006

Oh Boy, Am I Sore

I went to the gym again today to, once again, just move the weights around. I've concluded that after two days back I feel well enough to start my training for my next, bench only, contest. My wounds are still not healed but it doesn't keep me from doing bench and bench related movements. I'm forcasting that I'll be 100% in 2-3 weeks so for now I can start the volume phase of my precontest prep training. Here is my plan of attack.

Days 1 thru 6 (Monday and Thursday each week)
Speed Bench - 6 sets, 4 reps. (56-66% increasing 2% per week)
Dips - 4 sets, 6 reps.
Chins - 4 sets, 6 reps.
Standing Push Press - 4 sets, 6 reps.

Days 7 thru 12 (Monday and Thursday each week)
Max Effort Bench
5 sets, 2 reps 70%
5 sets, 2 reps 75%
4 sets, 2 reps 80%
4 sets, 1 rep 85%
3 sets, 1 rep 90%
2 sets, 1 rep 95%
Crunches - 4 sets, max reps.
Cardio :-)

The %'s listed are that of the projected or new 1RM at the contest. I am planing a 5% increase over my current 1RM. Current 1RM = 330lbs Projected 1RM = 345lbs.

Wish me luck cuz I'm going to need it.


Wednesday, December 27, 2006

Back In the Gym

Today I was feeling good so I decided to hit the gym. It's been a while so I was going just to move the weights around, no planned work out. Heres the damage.

Flat Bench Press - bar/16, 135lbs/12, 225lbs/8, 275lbs/2, 275lbs/1, 225lbs/6.
Lat Pull Downs - 160lbs/8, 185lbs/8.
Machine Flys - 220/8, 250lbs/6.
Standing Military Press - 135lbs/6, 135lbs/6.
Hammer Curls - 45lbs/10, 55lbs/10.
Cable Extensions - 130lbs/12, 150lbs/12.

I can only work bench at the moment. My injury is keeping me from doing any bending type movements. Squats and Deadlifts will be out of the roster for at least another 3 weeks.


Monday, December 25, 2006

Merry Christmas & Happy New Year

For my family this year has been a time of highs and lows. I would like to thank the MPA and it's members for making this year fun and memorable. My favorite memories of 2006 will include powerlifting and the personalities involved with it. To everyone in the MPA the Snow family wishes you a wonderful holiday season and a happy healthy new year.


Tuesday, December 19, 2006

From Good To Bad

Yesterday morning I woke up with a fever of 103degF. I took some acetaminophen, went to bed and waited for the fever to break. 4 hours later there was no change. I went to the emergency and they did some blood work to confirm that my wound was infected. The doctor opened up the incision to drain it now I have to have my dressings changed twice a day for at least the next two weeks. I'm looking at about 4 weeks of recovery time before I can even think about training. Grrrr!


Friday, December 15, 2006


I think I've got it! Here is my plan of attack to qualify for nationals.

Speed Bench - 60-66% goal lift (increase 2% / week) 6 sets, 4 reps.

Support Work
Dips - 4 sets, 6 reps
Chins - 4 sets, 6 reps
Push Press - 4 sets, 6 reps

Max Effort Bench - 80-95% goal lift (increase 5 % / week) 5, 4, 3, 2 sets each week, 1 rep.
No support work
Only Cardio

One the off days I plan on swimming to drop some unwanted KGs and try to get under the 125kg mark. Cardio on Max Effort Days will be treadmill work, walking and running.


Change Of Plan

I went to see the Doc today regarding the surgery I had last week. He said that everything is going great but I won't be able to start proper training for at least another 3 weeks. I asked if bench training would be alright and he gave me the green light to bench again. At my last meet I missed qualifying for nationals in the bench only by 2.5 Kg. I'm sure I could make this up by April when nationals are being held. I can't do any squating style training but I can do lots of pressing. I was also thinking about getting my weight down to under 125kg (I was 128kg in November) and make it even easier to qualify. The 125kg class bench qualifying is 147.5 kg. That means I've already done it. Cool! This week end I'll come up with and training program to get me to nationals. The MPA is planing a meet some time the begining of February. Let's do this!


Friday, December 08, 2006

Get On With It

Now that the competition is totally complete and I've rested up it's time to start a new routine. Yesterday I went in for surgery to have a lump of fat removed from my upper left glutial region. The surgery went very well and I'll be spending the next two weeks recovering. I was concerned that the fat lump was causing my pelvis to shift over and was responsible for the slight lower back pain I have recently been experiencing. After the surgery my lower back feels great so my concerns were correct and the problem should be eliminated.
I have come up with a routine that I think will fit well into my busy shedule. Check it out.


SPEED SQUATS 50-60% - 6 sets/6 reps 220-265 lbs
SPEED DEADLIFTS (platform) 50-60% - 4 sets/6 reps 275-330 lbs
GOOD MORNINGS - 4 set/6 reps instinctive to max lbs


SPEED BENCH PRESS 50-60% - 6 set/6 reps 165-200 LBS
FLAT BENCH FLYS - 4 sets/6 reps instinctive to max lbs
DIPS - 4 sets/failure


BENCH SQUATS 80-100% - 8 sets/2 reps 350-440lbs
DEADLIFT PARTIALS 80-100% - 6 sets/2 reps 440-550lbs
SIT UPS - 4 sets/10-20 reps


PARTIAL SMITH BENCH 80-100% - 6 sets/2 reps 265-330 LBS
CLOSE GRIP BENCH 55-65% - 4 sets/6 reps 185-225 LBS
STANDING MILITARY PRESS - 4 sets/6 reps instinctive to max lbs

The bench squats are performed the same as box squat but with a bench instead of a box. The bench is just slightly higher than parallel (2 inches). After two months of training I will do a quick taper program and get ready to try for some new 1RM. These new 1RM will be entered into the program and I'll be woring with slightly higher weights.