A Top 40 Weightlifting Blog

Thursday, January 18, 2018

Squats

Training with my wife this afternoon at the 17 Wing Gym. Unfortunately my wife forgot her shoes so she could train. This left me alone to Squat.

Leg Swings and Light Stretching.
Squats (with knee sleeves) - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 3 sets/6 reps/245lbs, 2 sets/8 reps/245lbs, 1 set/6 reps/245lbs.

I haven't done this much volume in a while. It felt pretty good because my cardio is much better from swimming. The breaks between sets were much shorter and I felt good.

Snowdaddy

Wednesday, January 17, 2018

Swimming and Dr Appt.

Not much time for swimming today as I had to fit it between sleep (I worked last night) and a doctor appointment.

200m free
200m breast
100m back
100m 1 arm fly.

4 x 50m (25m fly, 25m free hard) on 1:30

100m cool down.

The fly is getting easier but still a real challenge. The first set went well but the last I could barely turn my arms over. Awesome cardio training.

My doctor appointment today was a follow up of my part 2 medical from back in December. Blood work reviled that everything is normal but I have low testosterone. Who knew? There will be some more follow up on this and possible hormone treatment. Also, a chest / back X-ray reviled that I have osteoporosis in my thoracic area of my spine. Also, who knew? The doctor says there will be more follow up for both problems. Other than that I am feeling good and pretty damn healthy.

Snowdaddy 

Tuesday, January 16, 2018

Weight Training

Together with my lovely wife to train at the 17 Wing Gym. It was busy today and I couldn't get into a rack because someone was doing curls. When he finally finished I asked, "are you done curling in the rack?" He gave an uncomfortable laugh because he realized his fault and confirmed he was done.

Elliptical  - 5 minutes warm up.

Bench Press - 135lbs/12 reps, 185lbs/12 reps, 2 sets/6 reps/225lbs, 2 sets/7 reps/225lbs, 2 sets/8 reps/225lbs.
Behind Neck Barbell Press - 50lbs/12 reps, 70lbs/12 reps.
Dumbbell Side Laterals - 3 sets/12 reps/20lbs.

My shoulders have been offering me a slight concern lately and feel a little under developed. Adding a few shoulder exercises won't hurt.

Snowdaddy

Monday, January 15, 2018

Swimming

My pool time is getting easier. Today I did my entire warm up of 600m with out breaks.

200m free
100m breast
100m free
100m breast
100m free

4 x 100m (75m free hard, 25m breast easy) on 2:00

100m cool down.

Total 1100m

the hard 75's were really hard. I was gasping for breath. Not an easy thing to do in the water. It is getting easier.

Snowdaddy

Sunday, January 14, 2018

17 Wing Strength Club

Training today at the 17 Wing Strength Club. I decided to skip swimming. Tomorrow I will swim.

Squats - 2 sets/bar/6 reps, 7 sets/6, 6, 6, 6, 6, 8, 10 reps/70kg + monster mini bands
Skipping - 3 sets/100, 110, 120 reps.

Feeling really good about myself lately. BW 324lbs.

Snowdaddy

Saturday, January 13, 2018

Swimming

I wanted to go swimming on Wednesday but the pool was closed. My wife and I were going to train on Thursday after work but it didn't happen. Friday I made sure I was going to swim.

200m free
100m breast
100m free
100m breast
100m free
100m breast

4x50m free paddles on 1:00

25m free sprint, 25m breast easy.
25m fly sprint, 25m breast easy.
25m free sprint, 25m breast easy.
25m fly sprint, 25m breast easy.

1000m total

I really like using the paddles. Swimming is getting easier.

Snowdaddy

Tuesday, January 09, 2018

Training After Work

I managed to convince my wife to go with me to the gym. We carpool together so if she doesn't want to go then I can't go. Funny how that works.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 5 sets/2 reps/315lbs, 2 sets/8 reps/225lbs.
Lever Machine Deadlifts - 2 sets/6 reps/90lbs, 250lbs/6 reps, 390lbs/6 reps, 510lbs/6 reps.

I really good work out. I feel that my strength is starting to return. The more I push my numbers I'm sure I'll get stronger. I'm still on the Keto diet and my weight is gradually going down. 325lbs this morning.

Snowdaddy

Sunday, January 07, 2018

Training

Today was really good. Not epic but really good.

Swimming
200m free
100m breast
100m free
100m breast
100m free

8 x 25m free/25m breast w paddles on 1:00

50m cool down.

1050m total.

New best for me in the pool. Time for some Squats.

Squats - 2 sets/bar/8 reps, 70kg/8 reps, 120kg/6 reps, 170kg/3 reps, 190kg/1 rep, 120kg/6 reps, 70kg/10 reps.

Nice combo of cardio and weights today. Feeling good!

Snowdaddy

Saturday, January 06, 2018

New Year's Resolution

2016 was such an epic year that I didn't have much to aspire to in 2017. Here is a cut and paste of my goals for 2017.

Goals for 2017,


I want to maintain a holding pattern for the year. I want everything to stay the same. No change. Everything is going so well right now. Keep on Keeping on. Life is a garden, dig it.
Should be easy enough.


Well, that's not exactly what happened.


Through out the year I have been troubled by sort of a mid life crisis. My motivation has been lacking and I have had little tolerance towards BS. This all came to a head when I wrote the exam to become a National level Powerlifting referee. I failed the exam by 0.4% and although the president recommended I continue with the practical component of the exam I realized that I am done with Powerlifting. Making a big change in my life was in order. 


I started swimming again and started a Ketogenic diet. Currently I've lost about 30lbs and my cardiovascular fitness is much better. I still weigh 330lbs which is still way too heavy. Although I want to be lean and fit my heart still longs to be freakishly strong. 2017 has been a very pivotal year for me. A year of big change but not a year of picking a new path. Only getting out of my old ways.


In 2018,



  • I want to bring my body weight down to 275lbs.
  • I want to improve my overall cardiovascular conditioning. I can do this through swimming.
  • I don't want to stop lifting. I want to continue to be strong. I just don't want it to be a priority.
  • There will be some big changes in my career as I am ranked for promotion. My wife will also have some big career changes. These changes will be the greatest factors effecting our lives.
2018 will be a year of big change for me and my family. Once these changes have been identified I can make new goals.

Snowdaddy.




Friday, January 05, 2018

Cold Bench

Training in the garage again today. It wasn't as cold as the other day but it was still -16 degC. After watching the heats of the 2017 World's Strongest Man I couldn't resist the urge to lift something.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/2 reps/315lbs.
Dumbbell Rows - 3 sets/6, 6, 7 reps/105lbs.
OH Plate Ext - 3 sets/12 reps/45lbs.

Not much of a work out but I still got a good pump.

Snowdaddy

Thursday, January 04, 2018

Keeping Active

Yesterday I went back to the pool but didn't lift weights. I did however swim 1000 m for the first time since getting back into the pool.

100m Free
100m Breast
100m Free
100m Breast

100m Kick IM Order
100m Breast

4 x (25m + turn Free Sprint, 25m Breast easy)

2 x (50m Free Sprint, 50m Breat easy)

YA ME!!!

Today I took it easy but went to the Strength Club for 1800hrs to train. Still an open attitude when it comes to training I found more structure.

Leg Swings and Light Stretching.
Squats - 3 sets/6 reps/bar, 2 sets/6 reps/135lbs, 4 sets/6 reps/225lbs (last set was for 10 reps)

I'm sure tomorrow will be difficult to walk.

Lately I've been doing a lot of soul searching. I've stepped down from competitive Powerlifting and started swimming again. For a while I stopped lifting all together. Now that I've had some time to think about everything I've decided that it isn't about lifting or swimming it's about both. I need to find balance and use both to bring myself back to being satisfied with myself.

Snowdaddy

Tuesday, January 02, 2018

Back In The Pool and Weights

With another week of leave before going back to the grind I thought it may be a good idea to kick start my training.

Swimming
2 x 100m free, 100m breast. wu (400m)
4x 25m free / fly sprint, 25m breast easy. (400m)

Weights
Bench Press - 2 sets/12 reps/135lbs, 4 sets/8 reps/225lbs.
West Side Rev Hypers - 4 sets/16 reps/25, 50, 75, 100lbs.
Lever Machine Deadlifts - 4 sets/90lbs/12 reps, 180lbs/12 reps, 320lbs/6 reps, 460lbs/6 reps.

I have no idea how many calories I burned but I feel pretty good right now.

I don't normally pose for gym selfies but I'm feeling pretty good right now.

Currently 330lbs in this picture.

Snowdaddy


Monday, January 01, 2018

Happy New Year!!!

Traditionally I would have posting my accomplishments from 2017 and my goals for 2018. Right now I am having mixed emotions and I would really like to be in a better mood before commenting on an entire year. I did manage a good work out on New Year's Eve at the 17 Wing Strength Club.

Light Stretching.
Squats - bar/6 reps, bar/6 reps, 2 sets/6 reps/70kg, 2 sets/6 reps/120kg, 2 sets/1 rep/170kg.
Skipping - 3 sets/75, 75, 100 reps.
Ab Sling Knee Ups - 5 sets/12 reps.

Tomorrow I'm getting back into the pool. I guess you could say that is my goal. To achieve better overall health and weight loss through swimming and strength training.

Snowdaddy

Saturday, December 30, 2017

Damn It's Cold!!!

After running around getting food and drink for our New Year's even party I decided to bundle up for some Bench Press.

Bench Press - 135lbs/12 reps, 185lbs/12 reps, 225lbs/12 reps, 4 sets/3, 3, 3, 4 reps/275lbs.
Dumbbell Hammer Curls - 2 sets/12 reps/35lbs.
OH Plate Ext - 3 sets/12 reps/45lbs.

Bundle up indeed. The thermometer in my garage showed the temperature at 0 degF or -17 degC. Tomorrow will be better as I'm going to the 17 Wing Strength Club to left on New Year's eve before the food and drinks. Gains!

Snowdaddy

Thursday, December 28, 2017

Deadlifts and Being Boring

I'm currently on leave from work so I'm unusually bored. It's too cold to train in my garage so keeping busy at home isn't an option. Today I cleaned up a bit from the Christmas craziness. I loaded all the cardboard into my van to take to the recycling depot. I also brought my gym bag.

Light Stretching.
Deadlifts - 3 sets/8 reps/70kg, 2 sets/8 reps/120kg, 150kg/6 reps, 180kg/1 rep, 215kg/1 rep.

All sets and reps done with out a belt or straps. I haven't done any good Deadlifts in over a month. Not that this was a good Deadlift. Still loosing weight and feeling / looking good.

Snowdaddy

Wednesday, December 27, 2017

Weight Training

I am still battling my inner demons. Because of my bulk I don't feel comfortable swimming. I'm not making much sense lately but that's fine with me because all I've been doing over the last decade is working towards a goal through a sensible formulation.

Today I went to the 17 Wing Strength Club for some fun lifting. The club is in a new location and we have bought some new equipment. Just being in the new club feeds my soul.

Stretching and Leg Swings.
Squats - bar/6 reps, bar+mini bands/6 reps, 8 sets/6 reps/135lbs+mini bands.
Ab Sling Knee Ups - 8 sets/12 reps.
Bench Press - 5 sets/6 reps/135lbs+mini bands.

I took my time and enjoyed the several hours spent "playing" with the weights.

Snowdaddy

Thursday, November 30, 2017

Swimming

It's been a busy week. I decided to go swimming before work. Up at 0500hrs then swimming @0630hrs. I'm sure it will pay off.

400m rev IM wu.
100m kick (25 flutter, 25 whip) no board.
200m IM for time (3:34)
100m cool down.

I almost drown during the backstroke in the 200m IM. I am however pleased that I was able to complete the 50m Fly. CF National qualifying is 3:19. I'm not that far off.

The Keto diet is going well. This morning I weighed 326lbs, 29lbs lost in the last 7 weeks. I'm sure the swimming will get easier as my weight gets lower.

Tomorrow should be a half day so I'm bringing my lifting gear. I will train Squats and Deadlifts.

Snowdaddy

Monday, November 27, 2017

More Swimming

Today I was on course and I had about an hour and fifteen minutes for lunch. I was smart enough to bring my bathing suit so I went for a swim.

400m rev IM order wu.
100m kick (25m flutter, 25 breast)
4x50m (25m free, 25m breast)
50m free sprint (37 sec)
50m cool down.

800m total

I'm taking everything easy and not pushing too hard. My left knee bothers me a bit during whip kick. After it is thoroughly warmed up it feels better. Hopefully I get some more time during lunches for more swimming this week.

Snowdaddy

Sunday, November 26, 2017

Training

I'm having a tough time coming up with fun titles to my blog posts. Everything lately is about spending time in the pool and loosing weight. Today was and as it will be for a while is strictly training.

Swimming
400m rev IM order wu.
4 x 50m (25 sprint, 25 easy) on 1:30.
100m mixed for video.

Swimming Video

I wanted to see my swimming technique so I videoed with my cell phone. I'm happy with my form but I am still too big. My bulk is keeping me from going faster. Currently I have lost 28lbs. Another 28lbs down and another 6 weeks and I'll be that much faster in the pool.

After swimming I went to the strength club for some weights.

Squats - 2 sets/bar/8 reps, 2 sets/8 reps/70kg.
Bench Squats - 70kg/10 reps, 2 sets/8, 10 reps/120kg.
Ab Sling Knee Ups - 3 sets/15 reps.

The Knee Ups are getting easier. The Squats felt terrible and I really wanted to try different exercises so I dragged over a bench. No where near parallel but it still worked. Train less like a Powerlifter and just for fun strength.

Snowdaddy

Wednesday, November 22, 2017

More Swimming

I now have permission from work to swim every Wednesday during lunch. Today I used my time wisely.

400m rev IM order wu.
4x100m (50m free sprint, 50m breast easy)
100m cool down.

Still a simple program but today I managed 900m. Getting better.

Snowdaddy