Rebounding and Core

Yesterday during work we had our first session of physical training. More of a team building exercise than actual training but I still got some extra exercise. Lots of steps yesterday.

Today was more of a recovery day than actual training.

Rebounding - 35 minutes. (7x5 min)

Laying Leg Raises - 6 sets/20 reps.

Theragun and Stretches.

Feeling good.

Snowdaddy

Sand Bag and Presses

The federal election has come and gone. It didn't go the way I wanted or expected. As a Canadian I'm more confused than ever. Training and getting stronger makes lots of sense. I guess I'll stick to that.

Rebounding - 70 minutes (14x5 min)

Sand Bag Pick and Carry - 6 sets/80ft/120lbs.

Standing Dumbbell Press - 6 sets/10,12,14 reps/40lbs dumbbells.

Very good training today. Somethings I won't be ready for Tolstoi. Other things I will be ready. That said, I am getting better/stronger at everything. Feels great!

Oh ya! I got a delivery today!

Snowdaddy

Axle Presses and WG Pulls

It's election day in Canada. I'm concerned about the outcome. The last 10 years have been not good. I guess we'll find out how Candians think. It bothers me most that I don't believe as most Canadians. That my values are miss aligned with my fellow citizens. Maybe I'll be pleasantly surprised. Fingers crossed.

After voting it's time to train.

Rebounding - 70 minutes - (14x5 min)

Standing Axle Press - 2 sets/6 reps/115lbs, 2 sets/8 reps/115lbs, 2 sets/12 reps/115lbs.

Extra WG Pull Downs - 6 sets/12 reps/55 thru 80kg.

Standing Concentration Biceps Curls - 3 sets/12 reps per arm/35lbs.

Yesterday I only managed 30 minutes of rebounding. Today, much better. Feeling good. Working tonight.

Snowdaddy

Dinnie and Sandbag at Brickhouse

Another Saturday at Brickhouse learning the finer points of the events at the up in coming Battle at the Border. Walking with the Dinnie Rings and throwing a sandbag.

Not much to write about. The videos tell it all. I am gaining more confidence as the competition nears.

Snowdaddy

Push and Pull

Got released from work early today. Did some running around then got down to business.

Rebounding - 60 minutes (12x5 minutes)

Push Ups - 6 sets/10 thru 15 reps.

WG Pull Downs - 6 sets/12 reps/50kg thru 75kg.

A good training day to keep active. Tomorrow its back to the Brickhouse for more competition practice.

Snowdaddy

3 Event Training

Tuesday and Wednesday were spent recovering physically and mentally. Tonight I felt revitalized so I got to work.

Rebounding - 10 minutes.

Tire Deadlifts - 2 sets/6 reps/230lbs (warm up).

Axle C&P - 2 sets/6 reps/115lbs.

Axle Cleans - 3 sets/2 reps/185lbs.

Tire Deadlifts - 230lbs/6 reps, 320lbs/1 rep, 460lbs/1 rep.

Kettlebell Swings - 3 sets/20 reps/40lbs.

All sets and reps done without a belt, straps or wraps. I'm pleased with everything. 460lbs moved very easy.

Snowdaddy

Raking, Benching and Pulls

Saturday was amazing eventhough I didn't accomplish much. I shouldered a 100lbs bag several times and suitcase walked with 165lbs. I also worked on my C&P with 165lbs for several reps.

Sunday was Easter and damn I was sore. I had ideas of some heavy axle deadlifts and farmers walk. Nope! Not happening. Instead I spent just over an hour raking and cleaning up my front yard. Awesome cardio training. Easter dinner was amazing. Always a great feast.

Today I'm still sore. I went over to my parents to do some odd jobs. Afterwards I felt like I have to do something training wise.

Rebounding - 60 minutes (12x5 min)

Axle Bar Bench Press - 2 sets/12 reps/ 115lbs, 6 sets/12 reps/205lbs.

NG High Cable Rows - 2 sets/50kg/12 reps, 2 sets/55kg/12 reps, 2 sets/12 reps/60kg.

Good training day. Now it's time to eat. Yummy leftovers.

Snowdaddy

Training at Brickhouse

Today I went to Brickhouse to learn from a much more experienced strongman. Training today was a humbling experience and I learned a lot.

Warm Up.

Light Stretches.

Haviland Lift - No chance. Even with a 100lbs bag and a 155lbs farmer's handle. My plan for Battle at the Border is to carry just the bag then go back for farmers handle.

Axle C&P - again, no lifts. This is gonna take a bit of practice. I'm sure I can do it.

A good training day.

Snowdaddy

Rebounding and Leg Raises

Grocery shopping this morning. This afternoon, after an unplanned nap, it's time to train. I'm an old man.

Rebounding - 30 minutes (6x5 min)

Laying Leg Raises - 4 sets/15 reps, 2 sets/20 reps.

Tomorrow I plan on going to Brickhouse to get some much needed coaching for two of the events at Tolstoi.

Snowdaddy

Push-Ups and Pulls

Running around today during my normal training time. Scheduled more running around this afternoon and evening. Training fortunately fit in nicely.

Rebounding - 60 minutes. (12x5 min)

Push Ups - 8 sets/10 thru 17 reps. (108 reps)

WG Pull Downs - 6 sets/50 thru 75kg/12 reps.

Again nothing heavy but I'm keeping active. Even with a busy schedule.

Snowdaddy

Tire Deadlifts and Rebounding

Ramping up again. Not heavy but putting in the work.

Rebounding - 50 minutes (10x5 min)

Tire Deadlifts - 8 sets/3,4,5,6,5,5,5 reps/320lbs.

Theragun and Stretches.

Total volume today is 10,560lbs. No belt no straps. 

Snowdaddy

FORCE Test Conditioning

In the near future and before August I need to complete a FORCE Test. On Monday I did a practice FORCE Test. Here's what I did with the results.

4 Components of the FORCE Evaluation

CAF members are tested annually to demonstrate their capabilities in four FORCE components. 

20-metre rushes - Starting from the prone position, complete two shuttle sprints (1 shuttle = 20 m there, 20 m back) dropping to the prone position every 10 m for a total of 80 m.  To be completed in 51 seconds or less. 

Sandbag lift - 30 consecutive lifts of a 20 kg sandbag from the floor above a height of 1.0 m. The member alternates between left and right sandbags separated by 1.25 m.  To be completed in 3 minutes and 30 seconds or less.

Intermittent loaded shuttles - 10 consecutive shuttles (1 shuttle = 20 m there, 20 m back), alternating between loaded shuttles with a 20 kg sandbag and unloaded shuttles, totaling 400 m.  To be completed in 5 minutes and 21 seconds or less.

Sandbag drag - Carry one 20 kg sandbag and pull a minimum of four on the floor over 20 m without stopping. Number of sandbags being dragged depends on the type of floor.

I completed everything except the rushes. I did those is 59 seconds. I need some more speed in the old legs.

Today we did a conditioning class. It was.a mix of several exercises done for 12 minutes. Done twice. 

Both days my heart rate was super elevated. This can do nothing but help my training for Battle at the Border. Tomorrow I'll get back to heavy lifting. I plan on doing the same Monday and Tuesay every week leading up to Tolstoi. Tomorrow I'll try some Axle Deadlifts.

Snowdaddy

Pressing and Pulling

In the interest of staying healthy and being somewhat ready for Tolstoi todays training was light.

Rebounding - 65 minutes total.

Standing Barbell Press - 6 sets/6 reps/135lbs.

WG Seated High Cable Rows - 6 sets/12 reps/50,55,60kg.

I pulled the 200lbs sandbag I bought the other day out of my car. During rebounding I watched several YouTube videos on how to lift and shoulder a bag. Tomorrow I'll put this new found knowledge to practice. Wish me luck.

Snowdaddy

Rebounding and Deadlifts

Today I went to Physio for my shoulder. As I predicted he found nothing wrong. I was given the thumbs up to continue with training for Battle at the Border as long as I start slow. No problem. This afternoon was a good slow starting point.

Rebounding - 40 minutes.

Deadlifts (plain and simple) - 7 sets/6,6,6,6,8,8,10 reps/225lbs.

Again, nothing remotely heavy but over 10k of volume. A good place to start.

Snowdaddy

Rebounding and Core

My shoulder feels like its about 95% back to normal. I don't want to push it until after I talk to physio tomorrow morning. Once they give me the all clear I'll hit the throttle again. Today is all about cardio and core.

Rebounding - 70 minutes.

Laying Leg Raises - 7 sets/20 reps.

Feeling great that I'm not injured. Inspired to hammer on to Tolstoi.

Snowdaddy

Injured... I think

As Saturday continued we went over to my parent's for dinner. My right shoulder started to bother me. By Sunday morning my shoulder was really in pain. I started icing and taking pain / anti-inflamitory meds. Sunday night I was in agony and couldn't sleep. Monday I went to the hospital where the doctor's diagnosis is a torn rotator cuff. He said to continue with the icing and meds to get the swelling down. Once that is achieved I can be properly diagnosed. Thursday I have an appointment with Physio. Today I went to work. This evening I decided to do some rebounding and light exercises.

Rebounding - 10 sets/5 minutes.

BW Squats - 10 sets/10 reps.

Once done my shoulder mobility seemed to improve.

Snowdaddy 

Axle Press

Good news. Yesterday the organizer of Battle at the Border anounced that the Axle Clean and Press is lowered to 200lbs for my age group / weight class. Today's training inspired by the good news.

Alternate the following warm up.

Rebounding - 25 minutes.

Axle Press - 3 sets/6,8,10 reps/115lbs.

Axle Press - 165lbs/6 reps, 215lbs/1 rep, 215lbs/3 reps.

Being a Powerlifter my overhead press, especially with an axle, is not very good. On a flat bench or inclined this weight would be quite easy. 215lbs for a triple is a personal best for sure. 

Snowdaddy

Squats

Not much training this week. Tuesday was spent going to the dentist in the morning then giving blood in the afternoon.

Wednesday was a road trip with my parents to Hecla and Gimli. 

Yesterday was spent shopping for a new matress for my father and for me and my wife. Today I drove to pick up a market place purchase. I plan on using it for Yoke work once it's clean.

This afternoon it's time for Squats.

Rebounding - 10 minutes warm up.

Squats - 2 sets/10,6 reps/135lbs, 225lbs/8 reps, 4 sets/6,4,3,3 reps/315lbs.

Split Squats - 2 sets/12 reps/BW.

Rebounding - 25 minutes.

Good training day. Squats are getting stronger. That means I'm getting Stronger.

Snowdaddy

Axle Tire Deadlifts

Last night while watching TV I did the following.

Raised Leg Crunches - 4 sets/25 reps.

Today my core is tight and solid.

I recieved some new figure 8 straps yesterday. A size larger they work much better with the Axle Bar. Time to pull.

Rebounding - 10 minutes warm up.

Axle Bar Tire Deadlifts - 300lbs/6 reps, 390lbs/3 reps, 480lbs/1 rep.

I wasn't satisfied with a single rep.

Axle Bar Tire Deadlifts - 480lbs/3 reps.

Much better.

Rebounding - 10 minutes cool down.

Good training day.

Snowdaddy

Seated Presses

Yesterday I felt like I was getting sick again. We spent most of the day running around before going to my parent's house to celebrate my Father's birthday. No training yesterday.

Today I feel better. Time to move some weight.

Rebounding - 10 minutes.

Seated Barbell Presses - bar/10 reps, 135lbs/6 reps, 185lbs/6 reps, 205lbs/6 reps, 225lbs/5 reps, 225lbs/3 reps, 185lbs/6 reps, 135lbs/6 reps.

WG High Cable Rows - 50kg/12 reps, 55kg/12 reps, 60kg/12 reps.

Getting closer to competition weights will be my focus with training.

Snowdaddy