A Top 40 Weightlifting Blog

Thursday, December 31, 2020

Tire Deadlifts and New Year's Resolution

Finished the year strong. I really wanted to push and I also got some presents for Christmas that inspired my Tire Deadlifts.

Light Stretches.
Tire Deadlifts - 2 sets/6 reps/165lbs, 235lbs/6 reps, 325lbs/6 reps, 415lbs/10 reps, 415lbs/1 rep.
High Cable Rows - 2 sets/12 reps/40kg.

This equals my best ever. I used my new Kinda Fit Kinda Fat tshirt and my new Cobra Grips figure 8 straps. No Belt. A great way to finish up such a crazy year.

No one could have scripted 2020. This past year has been a tragedy to say the least. Through all the turmoil my wife and I have tightened our already tight relationship. So much time at home with her and the kids has been wonderful. I'm sad for those who have lost loved ones but happy because of all the wonderful Snow family time. Lets see what happened last year.

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!

So, this is how my year actually turned out.

In early 2020 Covid 19 hit and changed the entire world. So many people have died. I never would have thought I would have lived during such a tragic event. Fortunately my family has been unaffected and have actually flourished. My wife has worked from home a lot and the kids have spent most of their school year at home.  I love my family and spending time with them is great.

In late August, just before my birthday, my wife and I decided to formulate a budget. During our time in the Military we never did do a budget. Since we have been retire for a little while we thought it would be a good idea. After crunching the numbers we realized that I didn't need to work anymore. My time was better spent working in the home. That said... I am retired. Technically I still work two days a month to maintain my Commissionaire currencies. 

We have put all this spare time to good use. Many trips to the dump and donations to thrift stores make a solid start to our retirement purge. Clearing out and up feels great! Next week we are getting all the windows replaced in the house. 

Here are some plans for 2021.
  • There is lots more work to do around the house. Being home fulltime allows me the time to work on the house.
  • My primary focus is my family. My fulltime job is looking after my family and home. It's amazing to work for what you love.
  • Powerlifting and training continues to roll along. I am learning my about myself as I get older. I don't plan on competing until 2022 when I turn 50. Master 2.
Something I've noticed every year is my years never turn out as I forecast. Let's see what 2021 brings. Hopefully not at all like 2020 on a global scale.

Snowdaddy

Wednesday, December 30, 2020

Core Work

I haven't commented on my core work recently but I have been doing it. Usually twice a week.

Lying Leg Raises - 6 sets/25 reps.

It's cold in the garage so I do these over about an hour. I also spent some time stretching on the living room floor. Usually two to three times a week.

Snowdaddy 

Tuesday, December 29, 2020

Heavy Bench Press

I ate a giant sandwich for supper and felt guilty for doing so.


Time for some heavy presses. 

Light Stretches.

Bench Press - 3 sets/12 reps/135lbs, 225lbs/6 reps, 315lbs/1 rep, 3 sets/1 reps/365lbs.


Alternate the following.

OH Plate Press - 3 sets/20 reps/45lbs.
High Cable Rows - 3 sets/12 reps/50kg.
OH Plate Ext - 3 sets/20 reps/45lbs.

The three heavy singles got easier as they went. Funny how it works.

Snowdaddy 


Sunday, December 27, 2020

Squats

Being the idiot that I am from time to time today I made a TicToc video while training. 

Leg Swings and Stretches. 

Squats - bar/10 reps, 135lbs/8 reps, 3 sets/3,6,8 reps/225lbs.


These all felt really good. No aches or pains. Just cold.

Snowdaddy 

Thursday, December 24, 2020

Tire Deadlifts

It's cold today. -25 degC outside. My thermometer reads -15 degC in the garage. Time for some propane heat and Christmas Eve Tire Deadlifts.

Light Stretches. 

Tire Deadlifts (no belt) - 2 sets/6 reps/165lbs, 2 sets/6 reps/235lbs, 2 sets/3 reps/325lbs, 415lbs/1 rep, 505lbs/1 rep, 415lbs/6 reps.



505lbs was a shit show. In the end I did it. 415lbs for six was punishment for being weak.

Snowdaddy 

Tuesday, December 22, 2020

Flat Back Bench Press

In past posts I have referred to this style of Bench Press as Bodybuilding Bench Press. I did this because the Flat Back Bench Press isolates my upper body. Pecs, front delts and triceps. As this is more of an isolation movement, more so than the Powerlifting style, my strength isn't quite as much. 

Rotator Laterals - 2 sets/20 reps/10lbs.

Flat Back Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 5 sets/3,4,4,5,6 reps/275lbs.


OH Plate Ext - 4 sets/20 reps/45lbs.

High Cable Rows - 5 sets/12 reps/35kg.

Now it's time for supper.

Snowdaddy 

Monday, December 21, 2020

Squats

Finally!!! Weight on my back feels fantastic! No aches, no pains. 

Leg Swings and Light Stretches. 

Squats - (no belt) 2 sets/10 reps/bar, 2 sets/8 reps/135lbs, 225lbs/3 reps, 315lbs/3 reps, 365lbs/2 reps, (belt) 405lbs/2 reps.


Turtle Squats - 45lbs/8 reps.

After Bench Press the other day my lower back started to bother me the morning after. I was arching these presses using my powerlifting technique. Next Bench Press training I'm gonna try using a flat back. Very good!

Snowdaddy 

Friday, December 18, 2020

Bench Press

My diet is out of control and I feel heavy. The only nice thing about being heavy is lifting heavy. Mechanically I  feel alright. 

Rotator Laterals - 2 sets/20 reps/10lbs.
High Cable Rows - 2 sets/12 reps/35kg.

Powerlifting Bench Press - 2 sets/12 reps/135lbs, 6 sets/10 reps/225lbs.

High Cable Rows - 4 sets/12 reps/35kg.

Lying Leg Raises - 3 sets/25 reps.

This was alright. Nothing special. Working the movement. Instead of sinking the reps into my chest I would lightly touch the bar on my chest then press.

Snowdaddy 

Thursday, December 17, 2020

Sumo Deadlift Surprise

Something different tonight. Sumo Deadlifts are Something I don't usually do. I understand how it will benefit my training but it still isn't a regular movement. Tonight was a big surprise. Not that heavy but still surprising. 

Light Stretches. 

Sumo Deadlifts (overhand grip) - 2 sets/6 reps/165lbs, 2 sets/6 reps/235lbs, 3 sets/3 reps/325lbs, 2 sets/1 rep/415lbs.



High Cable Rows - 3 sets/12 reps/35kg.

Time to regroup, eat some dinner and think about what happened.

Snowdaddy 

Monday, December 14, 2020

Squats

Still a tad cautious about my lower back I wanted to move a bit of weight today but not get silly.

Stretches in the house because it's cold in the garage. -12 degC. 

Squats (no belt) - 2 sets/8 reps/BW, 2 sets/8 reps/bar, 2 sets/6 reps/135lbs, 2 sets/4 reps/225lbs, 4 sets/1,2,2,4 reps/315lbs.


Turtle Squats - 3 sets/6,8,8 reps/45lbs.


My lower back felt a little suspect but held up alright. Good speed. I'm happy with this considering how I've been feeling lately. 

Snowdaddy 


Sunday, December 13, 2020

Bench Press Cardio

Lots of reps today. A little colder in the garage than in recent days. No worries. My new propane heater warmed it up from -5 degC to a more pleasant +7 degC. Lots of reps also helped warm things up.

Super Set the following.

Rotator Laterals - 5 sets/20 reps/10lbs.
High Cable Rows - 5 sets/20 reps/40kgs.
Bodybuilder NG Bench Press - 5 sets/20 reps/135lbs.
OH Dumbbell Ext - 5 sets/10 reps per arm/35lbs.

All sets were done in rotation with a short rest in between. Feeling pretty good. No aches or pains.

Snowdaddy 

Wednesday, December 09, 2020

Deadlifts

My posterior chain is still really tight after Squats the other day. The only way to get on with training is to get on with training.

Deadlifts (no belt) - 2 sets/6 reps/225lbs, 2 sets/1 rep/315lbs, 405lbs/1 rep, 500lbs/1 rep.


High Cable Rows - 6 sets/12 reps/35kg.

Lying Leg Scissors - 3 sets/30,40,50 reps.

Not that difficult but I don't want to poke the bear sorta speak. I hope everything holds together tomorrow.

Snowdaddy 

Monday, December 07, 2020

Heavy Bench

After Squats yesterday my hamstrings and posterior chain are tight. It's tough getting up off the couch. On a positive note, my back still feels alright.

Rotator Laterals - 2 sets/20 reps/10lbs.
High Cable Rows - 2 sets/20 reps/35kg.
Bench Press - 2 sets/20 reps/135lbs.

Bench Press - 225lbs/8 reps, 315lbs/3 reps, 3 sets/1 rep/345lbs (long pause).


Lying Leg Scissors - 4 sets/30 reps.

Good workout. 

Snowdaddy 

Sunday, December 06, 2020

Squats

Oh my goodness Squats have been a problem lately. I'm sure my constant back problems are due to some aspect of my Squats. I feel good lately so let's get under the bar.

Leg Swings and Stretches.

Squats - 2 sets/10 reps/BW, 2 sets/10 reps/bar, 135lbs/10 reps, 8 sets/3 reps/225lbs (on 1 minute).

Plate Squats - 3 sets/10 reps/45lbs.

Lets seen how I feel tomorrow.

Snowdaddy 

Friday, December 04, 2020

Speed Bench Press

I really like the way training is going lately. Not heavy but a good pump.

Warm Ups 

Rotator Laterals - 2 sets/20 reps/10lbs.
High Cable Rows - 2 sets/20 reps/35lbs.
Bench Press - 2 sets/12 reps/135lbs.

Bodybuilding Bench Press - 9 sets/3 reps/225lbs (on a minute). 225lbs/12 reps.

High Cable Rows - 4 sets/12 reps/35,40,45,50lbs.
OH Dumbbell Ext - 2 sets/8 reps per arm/35lbs, 2 sets/10 reps per arm/35lbs.

My feet are frozen. Time to come in from the garage for some warm food.

Snowdaddy 

Tuesday, December 01, 2020

Tire Deadlifts

As you can see when I made my last post I took a bit of a break. My back isn't bothering me again. At least it isn't waking me up at night and I can shower in the morning without the risk of throwing it out. Time for some Tire Deadlifts.

Rotator Laterals - 2 sets/20 reps/10lbs.
High Cable Rows - 2 sets/12 reps/35kg.

Tire Deadlifts - 1,2,3,4,5,4,3,2,1 reps/325lbs.

Each set was done on the minute. FUN!!!

High Cable Rows - 3 sets/12 reps/35kg.

Now I'm warm in some places but frozen in others. It's 0 degC in the garage. Let's see how everything holds together tomorrow.

Snowdaddy