A Top 40 Weightlifting Blog

Sunday, January 19, 2020

Bench Press

We have plans for my only day off this week so I have to get my training done early. Up at 0630hrs.

Elliptical - 20 minutes.

Shoulder Mobility and Light Stretches.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/10 reps/225lbs, 275lbs/6 reps, 3 sets/12 reps/185lbs.

OH Plate Ext - 2 sets/12 reps/45lbs.

Plank Drags - 2 sets/12 reps/6kg.


I borrowed this plank exercise from a friend of mine. I like it. I'm going to use it. The pressing today was nothing special. It's deload week.

Snowdaddy

Saturday, January 18, 2020

Deadlifts

I haven't pulled any decent weight since the summer. With the Deadlifts For Dreams coming up at the end of March I wanted to see where my 1RM is at. I'm pleased.

Elliptical - 15 minutes.

Leg Swings and Stretching.

Deadlifts - 2 sets/6 reps/225lbs, 315lbs/3 reps, 405lbs/1 rep, 455lbs/1 rep, 505lbs/1 rep, 555lbs/1 rep.






Elliptical - 10 minutes.

I wanted to do rack pulls but someone was in the power rack doing pull ups. Ugh. I'm pleased with this number at this time in my training. We had a bit of snow today and last night. I spent another 20 minutes shoveling the driveway. Good cardio.

Snowdaddy

Wednesday, January 15, 2020

Deload Standing Barbell Press

Really enjoyed training after work.

Elliptical - 10 minutes.

Shoulder Mobility and Stretching.

Standing Shoulder Press - 2 sets/12 reps/bar, 65lbs/12 reps, 5 sets/10 reps/100lbs.

Seated Machine Shoulder Press - 3 sets/10 reps/95lbs.

Treadmill Walk - 10 minutes.

Walking on the treadmill feels really good. I need to walk in different shoes so I don't wear out my lifting shoes.

Snowdaddy

Monday, January 13, 2020

Squats

Yesterday was a day of rest because I wanted to push myself today. I'm pleased with my efforts.

Elliptical - 10 minutes.

Leg Swings and Stretching.

Squats - bar/12 reps, 2 sets/6 reps/135lbs, 225lbs/6 reps, 275lbs/6 reps, 315lbs/6 reps, 340lbs/6 reps, 365lbs/2 reps, 385lbs/2 reps, 405lbs/2 reps, 5 sets/10 reps/190lbs.


Stationary Bike - 10 minutes.
Treadmill Walk - 12 minutes.

I really wanted to try 405lbs today. It felt ok on the first rep. The second felt heavy. I goofed on the volume sets and put 190lbs on the bar instead of 180lbs. Two days from now I'm sure I'll have trouble walking.

Snowdaddy

Saturday, January 11, 2020

Bench Press

Today is my Friday eventhough it's Saturday. I  feel really good and was eager to train after work.

Elliptical - 10 minutes.

Light Stretches and Shoulder Mobility.

Bench Press - 135lbs/12 reps, 230lbs/6 reps,  260lbs/6 reps, 290lbs/8 reps, 5 sets/10 reps/155,155,175,195,225lbs.

Hammer Plate Curls - 25lbs/16 reps, 35lbs/16 reps.

OH Plate Ext - 5 sets/12 reps/45lbs.

It's my Friday and I want to get home to see my lovely wife so that's it, that's all.

Snowdaddy

Friday, January 10, 2020

Deadlifts

I felt quite fatigued after work today. I managed to drag my big butt to the gym because I  knew I would feel better after Deadlifts.

Elliptical - 12 minutes.

Leg Swings and Stretching.

Deadlifts - 225lbs/10 reps, 295lbs/5 reps, 345lbs/5 reps, 375lbs/8 reps.


Bent Over Rows - 4 sets/12,12,12,14 reps/135lbs.

Elliptical - 10 minutes.

I'm pleased with the outcome considering my lack of motivation. Tomorrow is Bench Press.

Snowdaddy

Wednesday, January 08, 2020

Standing Barbell Press

Expecting a snow storm tonight so I'm not sure what the conditions will be tomorrow. Better get in some training today because chances are I won't be able to tomorrow.

Elliptical - 15 minutes.

Light Stretches and Shoulder Mobility.

Standing Barbell Press - 2 sets/12 reps/bar, 95lbs/12 reps, 120lbs/5 reps, 140lbs/5 reps, 155lbs/10 reps.

Standing Dumbbell Press - 4 sets/10 reps/40lbs, 50lbs/10 reps.

Seated Machine Shoulder Press - 80lbs/10 reps, 110lbs/10 reps.

Elliptical - 20 minutes.

Well, that was fun. I feel that my overall fitness is getting better. Cool.

Snowdaddy

Tuesday, January 07, 2020

Squats

Feeling pretty good lately. My Squat form is looking good and I haven't had any adductor issues as of late. I've really been crushing the volume with the Wendler's 5,3,1 program I've been following.

Elliptical - 10 minutes.

Leg Swings and Stretching.

Squats - bar/12 reps, 135lbs/10 reps, 225lbs/8 reps, 250lbs/5 reps, 285lbs/5 reps, 320lbs/8 reps, 5 sets/10 reps/180lbs.

Elliptical - 20 minutes.


I've been working on my "Mr Snow" image because I've been Sgt Snow for so long. Today I went for a hair cut before going to the gym. I really like this look. Metrosexual with a touch of angry powerlifter.

Snowdaddy

Sunday, January 05, 2020

Bench Press

Today I did a lot of walking at work. Afterwards I did a lot of pressing at the gym.

Elliptical - 10 minutes.

Light Stretches.

Bench Press - 2 sets/12 reps/135lbs, 215lbs/6 reps, 245lbs/6 reps, 275lbs/10 reps, 5 sets/12 reps/155lbs.

OH Plate Ext - 2 sets/12 reps/45lbs.
Dumbbell Hammer Curls - 45lbs/16 reps, 50lbs/16 reps.

Elliptical - 10 minutes.

Stretches.

After training I did lots of Stretches to prepare for Squats tomorrow. Now my belly is full and I feel pretty good.

Snowdaddy

Friday, January 03, 2020

Deadlifts

A little tired but still motivated. Time to pull.

Elliptical - 10 minutes.

Leg Swings and Stretching.

Deadlifts - 225lbs/10 reps, 275lbs/5 reps, 315lbs/5 reps, 335lbs/10 reps.

Bent Over Rows - 5 sets/10 reps/145lbs.

Elliptical - 20 minutes.

My back is very pumped. I enjoyed 20 minutes of Elliptical. Now eat and get to bed. I have a 12 hour shift starting at 0130hrs tonight.

Snowdaddy

Thursday, January 02, 2020

New Year's Resolution

It's this time again. I've had a crazy year. But, first I will recap last year and what my expectations were for 2019.

In 2018 this is what actually happened


I did bring my body weight down to 272lbs via a ketogenic diet. By limiting carbohydrates my energy levels are great and regulated throughout the day. I feel great. I was walking regularly and my cardiovascular fitness was much better. I started swimming but it didn't last long. My left shoulder started to bother me so I stopped. Walking was my go to exercise. Several times I managed to walk over 10km. 2018 was a big year of change. I'm currently back to lifting weights and getting strong again. I stopped walking since winter has set in. I gained back about 30lbs but I'm still much lighter than I used to be. When the spring comes again I will start to walk again.


I finally had enough of my current employment. Being treated as a qualification and not a person for so many year has taken its toll. After many visits with mental health I concluded it was time to look after me and my wellbeing. I went to the release section and signed my release. I am scheduled for release this April 2nd. In preparation for retirement I completed Commissionaires training and I am currently employed part time as a security guard. This change of pace has helped me manage anxious moments by knowing that I don't have to tolerate my current situation. I have also applied at CP Rail and a Class A reserve position. Both I haven't heard back from. Fingers crossed.


Family wise I couldn't be happier. My kids still impress the heck out of me. I am more in love with my wife than ever before.

For 2019 I have lots of questions but must wait to see the outcome. I have continued to be a good person so I'm sure charma will be good to me.
I will continue to lift and walk when it gets warmer. I will lose more weight this next year by continuing to follow a ketogenic diet. I will continue to love and charish my family. A new career awaits me. I just don't know what it is yet.
2018 was a big year to implement change 2019 will be the year to set the new foundation for the second half of my life.

2019 was a major year for change. 2 April I released from the Military after 22 years of service. I was having anxiety issues which was having a major negative issue with my physical well being. Enough was enough time for a career change. I was going to take a reserve position but CP Rail contacted me a couple of days before my release date. They made me an offer I couldn't refuse so, I started to work for CP Rail. After three weeks of pure chaos and stress I submitted my resignation. Time to find another job.


I went back to the Commissionaires and was offered a full time position. I didn't waste any time and accepted it right away. Currently I work 4 days with two days off. Work starts at 0530hrs and finishes at 1330hrs. I love this schedule. My stress levels have gone way down. I feel great! The job doesn't pay very much but there will be a chance for advancement later and I can do this job for another 20 years.


I have further separated myself from the Military life by stepping away from the 17 Wing Strength Club. I feel much better for the change. I have joined Goodlife Fitness and I'm having lots of fun getting used to commercial gym training. I'm training heavy (ish) again and plan on doing a Deadlift charity event this March. 


My eldest daughter has started university and my wife also released from the Military. She stepped into an outstanding job that pays well and she loves it. The future is looking bright for the Snow family. 


My plans for 2020 are as follows,

  • Continue working for the Commissionaires and enjoy stress-free employment,
  • Keep up my Powerlifting training and get stronger than ever,
  • Love my family and enjoy watching my kids grow up,
  • Plant our roots here in Winnipeg.
Things haven't turned out exactly as planned but it turned out pretty darn good. Part two of my life begins NOW!

Snowdaddy

Squats and Standing Barbell Press

I went to the gym on the 31st December for some end of the year training. Squats were definitely on the menu.

Elliptical - 20 minutes.

Leg Swings and Stretches.

Squats - 2 sets/12 reps/bar, 135lbs/12 reps, 230lbs/5 reps, 270lbs/5 reps, 305lbs/10 reps, 5 sets/10 reps/180lbs.


Elliptical - 20 mintues.

A really good work out to end the year.

Today I'm back for some Standing Barbell Press.

Elliptical - 11 minutes.

Light Stretches and Shoulder Mobility.

Standing Barbell Press - 2 sets/12 reps/bar, 115lbs/6 reps, 130lbs/6 reps, 145lbs/10 reps.


Standing Dumbbell Press - 3 sets/10 reps/45lbs, 50lbs/10 reps, 60lbs/10 reps.

Elliptical - 11 minutes.

I deviated from the program a little today and went up in weight during the volume phase. I don't plan on making a habit of this. I was just having fun.

Snowdaddy

Friday, December 27, 2019

Bench Press

Really eager to lift today however I didn't have much time so no cardio. Straight to the bench.

Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 205lbs/6 reps, 230lbs/6 reps, 260lbs/12 reps, 5 sets/10 reps/155lbs.

Dumbbell Hammer Curls - 40lbs/16 reps, 45lbs/16 reps.

I've noticed that everyone who has muscles and trains at Goodlife is covered in tattoos. Of well, I guess I'll just have to be different.

Snowdaddy

Thursday, December 26, 2019

Deadlifts

Back to the grind. Deload is over and now it's time to work again. I feel more comfortable at Goodlife and the strength is coming back. Over the Holiday season I've been eating like crap. Too many great baked goods. Oh well, it will soon come to an end and I'll bring myself back on track.

Elliptical - 15 minutes.

Leg Swings and Light Stretches.

Deadlifts - 225lbs/8 reps, 255lbs/5 reps, 295lbs/5 reps, 335lbs/10 reps.


Bent Over Rows - 5 sets/10 reps/145lbs.

Elliptical - 15 minutes.

An earlier start today and a really good work out.

Snowdaddy

Wednesday, December 25, 2019

Standing Shoulder Press

It's Christmas day and I have been eating like crap lately. So many amazing baked treats. I am a strong man but not that strong. Time to go to the gym to feel better about myself.

Elliptical - 12 minutes.

Light Stretches and Shoulder Mobility.

Standing Shoulder Press - bar/12 reps, 105lbs/6 reps, 120lbs/6 reps, 140lbs/10 reps.


Standing Dumbbell Press - 5 sets/10 reps/45lbs.

Elliptical - 20 minutes.

Feeling festive and feeling good.


Snowdaddy

Monday, December 23, 2019

Deload Squats

I really needed to lift today. Squats always make me feel better. Crappy rush hour traffic worsened by Christmas shoppers makes driving terrible. I wasn't grouchy until driving home but after Squats I was cured.

Elliptical - 10 minutes.

Leg Swings and Stretching.

Squats - bar/12 reps,140lbs/5 reps, 175lbs/5 reps, 210lbs/14 reps, 3 sets/10 reps/175lbs.

Elliptical - 15 minutes.

I also stopped and bought some wireless headphones. I'm really looking forward to the tunes.

Snowdaddy

Friday, December 20, 2019

Deload Deadlifts and Bench Press

I decided to lump two deload days into one. With Christmas coming quick I am sure something is going to happen to derail my training. Currently I am suffering with a cold which I will conclude that either it will kill me or I will kill it. Probably the latter.

Elliptical - 15 minutes.

Leg Swings and Stretching.

Deadlifts - 3 sets/6 reps/225lbs, 315lbs/6 reps, 405lbs/3 reps.


Bent Over Rows - 3 sets/10 reps/135, 155, 175lbs.


Bench Press - 135lbs/12 reps, 3 sets/5 reps/225lbs, 3 sets/12 reps/165lbs.

Elliptical - 15 minutes.

A great training day to destroy this cold. Now it's time to eat.

Snowdaddy

Thursday, December 19, 2019

Deload Week, Standing Shoulder Press

Would you believe I now have a cold. This is crazy. I really want to train and I have a new program to follow that I am enjoying but I have a cold. I honestly don't make this shit up. Today was Shoulder Press so I did it anyway.

Elliptical - 11 minutes.

Shoulder Mobility and Stretching.

Standing Barbell Press - 2 sets/12 reps/bar, 65lbs/8 reps, 80lbs/8 reps, 95lbs/16 reps.

Standing Dumbbell Press - 3 sets/10 reps/40lbs.

Elliptical - 11 minutes.

I was going to do this and Deadlifts deload together. Not happening. The cold is still sort of kicking my ass. Tomorrow Deadlifts deload.

Snowdaddy

Monday, December 16, 2019

Squats

I wasn't motivated to train today. My body even faught me by making me feel spinny and hypoglycemic. Turns out I was fine so I beat the hell out of myself. That will teach me a lesson.

Elliptical - 5 minutes.

Leg Swings and Stretching.

Squats - bar/12 reps, 135lbs/8 reps, 225lbs/6 reps, 260lbs/5 reps, 295lbs/5 reps, 330lbs/8 reps, 4 sets/12,12,12,16 reps/175lbs.

Elliptical - 10 minutes.

I feel much better for forcing myself to train. Tomorrow may be a difficult day to walk.

Snowdaddy

Sunday, December 15, 2019

Bench Press

Yesterday went earlier to Goodlife for some Bench Press.

Treadmill Walk - 10 minutes.

Light Stretches and Shoulder Mobility.

Bench Press - 135lbs/12 reps, 225lbs/5 reps, 255lbs/5 reps, 285lbs/10 reps, 5 sets/12 reps/150lbs.

OH Plate Ext - 4 sets/12 reps/45lbs.

Elliptical - 10 minutes.

Feeling good.

Snowdaddy