friday

Getting ready for out meet this weekend The Okanagan Strength Weekend. With powerlifting on saturday and strongman on sunday. So today I did pwr snatches 3 reps plus a full sn squat then I did pwr cleans. In between sets I started packing up equipment for the meet. I packed out 2200 lbs of plates and bars alone. This will be most of my training this weekend as we load up the equipment set up, tear down,bring the equipment home, pick up the equipment for the strongman meet, set up, tear down, unload the equipment at home again. I'm also going to compete on sunday, more for fun than to win.

so far this week

monday
am
treadmill intervals 3.8 mph @10 incline and 2.8 mph @8 incline two minute intervals, then 20 at steady state
abs, back raises, rehab work for my elbows,stretching
pm
axle deadlifts, atlas stones over a 54" bar, tech work for hammer throw and for weight for distance.
tuesday day
am
50 lbs on the prowler 120' trips x6, 4 sets of medicine ball slams, then 20 mins at steady state on the treadmill. abs, back raises, rehab for elbows, foam roller.
pm
conv deadlifts, leg press, hamstring work, and work for external rotators

wednesday
backwards sled dragging 120" x6 trips, sledge hammer work on a big tire 10 over head 1o swings to each side for 4 sets. 30 min walk up the street and back. tech work for the hammer throw and the weight for height

thursday
am
hill runs 4 times trying to hit 90% heart rate, did 3 three warm ups to figure it out. 30 min walk up the street. abs, back raises, rehab for elbows and stretching
pm
this afternoon will be a standard speed bench workout with dbl minis, incline dumb presses, triceps, upper back, bicep, shoulders.

So far the weight loss is on track, I'm down 8.2 lbs in four weeks and may loss a little more by saturday. At 2 lbs per week I am comfortable that it has been mainly fat loss, and my carbs are high enough that there shouldn't have been to much water loss. I will check my progress with calipers and a measuring tape on monday next week.

Going to post my Quest to compete @ 90 kgs

So I competed at 110 kgs at last years Awpc raw worlds and again in june at the Montreal pro/am. As I approach 50 next year I think the years of being fat and happy are coming to a close. Two years ago when I dropped down to the 82.5 class it didn't go well. I think this was because I didn't give my body time to adapt to the changes in leverage due to the weight loss. For me to hold 88/89 kg I need to be single digit body fat. I'm not sure that there is anyone left reading my post as I haven't posted much since I moved to Vernon, but post helps to keep me honest and on track with my training.

6 months wow

With facebook taking up most of my posts it's been a while since I been here. Massage school has beeen kicking my ass, but I 'm doing well. Still training in fact I'm off to Montreal today for the cpf pro/am. I'll post the results when I get back. After this meet my efforts will going into the final touchs for the Okanagan strength challage july 9/10 info can be found here www.predatorbarbell.com predatorbarbell can also be found on facebook. Not to much else to say right now.

jan 17th week

Not much happening this week. I got two cardio days in and two training days in. School is kicking the crap out of me right now.
thursday
speed bench 8/3
deadlifts pulled some reps and a couple of easy singles at the end
tri push downs and face pulls to end

sunday
narrow bench up to 315x3 345x1
5 board 435x3 465x2 495x1
4 board 406x3 435x1
shirted bench 405x3 435x3 465x2 495 crushed me
squat 13 inch box 315x3 405x2 495x1 525 crushed me
not a great week nothing like a good kick in the ass to motivate a guy. hopefully this week will go better. Still dropping some weight thats not helping either I'd like to drop another 12 lbs but already my serength is suffering.

new plan

So already a new plan I wanted to try and go to the world masters in olympic lifting, but Monteal backed out and the meet got awarded to Cyprus. This isn't doable for me, so I'm switching gears again. I'll be getting ready for cpf nationals in may and continue with the olifting and try to do the ogopogo meet in Aug. which may be better anyway as my wrists are so sore do to my lack of flexibility.
wednesday
pwr cleans 82.5x4x4
cleans was to go to 92.5 kg but at 80 my wrist hurts so bad I bailed there.
cl pulls 120x3x3
sumo deads 190x3 210x2

thursay
speed bench 8 sets of 3 with dbl minis then singled with 245 265 275 285
some push downs and lat pulls and curls to finish off

saturday
pwr snatch 50x3 60x3 65x2 70x1 72.5x1 75x1
back squat 120x3 150x3 170x3 190x3 210x3 230x2 off a 13" box
snatch pull 60x3 70x3 80x3x2
hack squat 140lbsx10 175x8 210x8
abs 4sets
sunday
narrow grip bench 315x3 335x1
5 board 405x3 435x3 465x3
4 board 405x3 425x3
shirted bench 405x3 425x3 455x3
band push downs and lat pulls to finish

two weeks of olympic lifting

well 2nd week in and as I thought it sucks I'm very slow and my flexibility sucks. My training is wednesdays thursday saturay and sunday. So my oly weight are really low as I work on tec and flexibility.
wednesday pwr cleans 82.5 kg x4 reps x 3 sets
full cleans 90x3x5
clean pulls 115x3x3
sumo deads worked up to 200 x3
thursday speed bench dbl minis 185x3x3 205x3x3 225x3x2
some push downs and curls and called it a day I was very slow and tired today

saturday pwr snatch 50 kg x4x3
full snatch 62.5x3x4 70x1x2
snatch pull 82.5x3x3
I was going to front squat today but I'm still struggling
sunday cambered bar two board press This is one inch bellow a normal bench 330x2 I wanted 3 for a new record but it was not to be today
pwr jerk 82.5 x4x4
full jerk 90x3x5
front squat 90x3 100x3 110x3 115x3