A Top 40 Weightlifting Blog

Tuesday, January 31, 2023

Squats and Static Holds

I spent some time yesterday evening with my massage gun. Today my legs feel great! 

Rebounding - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bw/12 reps, 2 sets/6 reps/135lbs, 225lbs/6 reps, 325lbs/3 reps, 335lbs/3 reps, 345lbs/3 reps.

Heavy Walk Outs and Static Hold - 405, 500, 550, 600lbs.

Static Stretches.

All Static Holds were held for at least 30 seconds. Much better control than last week. I can't comprehend how I squatted over 500lbs in 2016. It feels so heavy now. More work is in order.

Snowdaddy 

Monday, January 30, 2023

Keg Lifts and Trap Bar Deadlifts

Initial training for the Strongman competition coming up April 1st. These are new movements for me and it's gonna take a little while to become comfortable with them. 

Stationary Bike - 5 minutes. 

Light Dynamic Stretches. 

Keg Lift - 100lbs/6,6,10 reps, 150lbs/2,4 reps.




Trap Bar Deadlifts - 235lbs/12 reps, 305lbs/12 reps, 400lbs/12 reps.



I put another 50lbs of water in my keg. I'm assuming the keg over bar event will weigh 200lbs maybe 250lbs. Right now I'm working on form. The weight will come later. I am happy with my form right now handling the keg. Let's see if it holds up as the keg gets heavier. The Trap Bar Deadlifts are to mimic the Car Deadlift. I am assuming the weight in hand will be 500lbs. I want to train to at least 500lbs for 12 reps. So far so good.

Snowdaddy 

Saturday, January 28, 2023

Rebounding

Crazy evening of rebounding. Different music with a faster BPM means a higher heart rate. Tonight I bounced for an hour.

Snowdaddy 

Friday, January 27, 2023

Bench Press and Log Press

Implementing more strongman movements with my regular training. Bench Press is old hat. Pressing a log is something completely new.

Rebounding - 10 minutes. 

Light Dynamic Stretches. 

Bench Press - 135lbs/8 reps, 145lbs/5 reps, 175lbs/5 reps, 205lbs/5 reps, 235lbs/5 reps, 265lbs/5 reps, 295lbs/5 reps.



Log Lift - 105lbs/5 + 5 reps, 125lbs/1 reps, 145lbs/1 rep, 185lbs/1 rep.



I bit uneasy but 185lbs, I think, is an alright place to start. It was fun.

Snowdaddy 

Thursday, January 26, 2023

Squats and Static Holds

Training has been playing second place to life at the moment. Water damage to the house from the dishwasher and dealing with contractors and the insurance company is taking precedence. Last week I also signed up for my first ever strongman competition taking place 1st April. It's been on my bucket list to compete in strongman. I plan on keeping training almost the same but with the events listed for the competition added on. Tuesday I forgot to post that I spent 1:15hrs on the trampoline. It was awesome! Here's what went down today. 

Stationary Bike - 5 minutes (my bum hurts)

Leg Swings and Dynamic Stretches. 

Squats - bar/8 reps, 135lbs/6 reps, 195lbs/5 reps, 225lbs/5 reps, 255lbs/5 reps, 285lbs/5 reps, 315lbs/5 reps, 345lbs/5 reps.


Walk Out and Static Hold - 405lbs, 455lbs, 505lbs, 605lbs, 675lbs.


Static Stretches. 

That's it that's all.

The events for the Strongman competition are; Log Lift, Keg Over Bar, Car Deadlift and Yoke Carry. I can basically prepare for all these events with equipment I have in the garage, except Log Lift. So, I made a log.




I'm really pleased how it turned out and excited to train with it.

On yet another topic, I'm still losing weight. This morning my BW was 336.5lbs. I'm happy and feel much better for being Lighter. Let's keep the consistency train rolling on.

Snowdaddy 

Tuesday, January 17, 2023

Bench Press

Busy home life right now. Our dishwasher wash leaking and caused water damage in the basement and kitchen. Today we started the insurance process of getting things back to normal. It's gonna take some time.

This evening It's time for some therapeutic training. Bench Press is on the program. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - 135lbs/12 reps, 18lbs/5 reps, 205lbs/5 reps, 225lbs/5 reps, 245lbs/5 reps, 265lbs/5 reps, 285lbs/5 reps.



Good and solid. Feeling good. Still losing weight. 

Snowdaddy 

Monday, January 16, 2023

Squats and Other Stuff

I actually did the inclined presses Saturday evening before going out with my lovely wife and meeting up with some old friends. A very nice evening. 

On Sunday evening before supper, I bounced for 45 minutes. Burning extra calories is always great. 

Today I'm scheduled for Squats but today is International Deadlift Day. To honour The legend Jón Páll Sigmarsson Jon. He was born on april 28th 1960 and his all time favorite movement was the deadlift. Therefore, we on the day, of his all too early passing - 16th January - We do deadlifts!!!

So today I had to do both squats and deadlifts.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - 2 sets/8 reps/bar, 135lbs/8 reps, 235lbs/5 reps, 255lbs/5 reps, 275lbs/5 reps, 295lbs/5 reps, 315lbs/5 reps, 335lbs/5 reps.

Deadlifts - 225lbs/6 reps, 315lbs/4 reps, 405lbs/3 reps, 405lbs/6 reps.




Great training. Feeling great! 

Snowdaddy 









Sunday, January 15, 2023

Crazy Week

I was planning on Deadlifting on Thursday but our dishwasher crapped out and water damaged the basement. Long story short we're waiting to hear back from insurance. Skipping Deadlifts was ok considering I want to wait till Monday, 16 January. International Deadlift Day. Last night I did Inclined Presses. 

Stationary Bike - 10 minutes. 

Light Dynamic Stretches. 

Inclined Bench Press - 135lbs/12 reps, 145lbs/12 reps, 155lbs/12 reps, 185lbs/12 reps, 225lbs/8 reps.



All those twelves are fine but I wanted to put some weight on the bar. 225lbs felt great. Still lots of work on inclines.

Snowdaddy 

Wednesday, January 11, 2023

Bench Press

Nice casual presses today. The weights weren't that heavy but they soon will be. It's a good place to start. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Thoracic Extensions - 3 sets/16 reps.

High Cable Rows - 3 sets/12 reps/40kg.

Bench Press -  2 sets/6 reps/135lbs, 225lbs/5 reps, 235lbs/5 reps, 245lbs/5 reps, 255lbs/5 reps, 265lbs/5 reps, 275lbs/5 reps.

Static Stretches. 

My left elbow is still bothering me. It doesn't seem to decrease my strength but the little sharp pain is distracting. No video today.

Snowdaddy 

Tuesday, January 10, 2023

New Program

 Here it is. The six set days are 5 reps per set. The three set days are 3 reps per set. I'm curious how the rep spread will play out. Seems logical to me. Once all six weeks are done start again but 5 to 10 lbs heavier.


Snowdaddy

Squats

Ok, I've done it again. I've changed my programming. I was reading another book on training and discovered a new progression pattern. This new format caught my attention and now I want to try it. I'll post about it later after I create a spreadsheet. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Thoracic Extensions - 3 sets/16 reps.

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



Squats - 2 sets/8 reps/bar, 135lbs/6 reps, 275lbs/5 reps, 285lbs/5 reps, 295lbs/5 reps, 305lbs/5 reps, 315lbs/5 reps, 325lbs/5 reps.




Static Stretches 

I think I'll go take a little nap. I'm tired after eating. 

Snowdaddy 

Saturday, January 07, 2023

Inclined Presses

I decided to add a second day of presses in the week instead of using them as a finishing movement for flat Bench Press. 

Stationary Bike - 10 minutes. 

Light Dynamic Stretches. 

Inclined Bench Press - 2 sets/12 reps/135lbs, 165lbs/12 reps, 3 sets/8,8,10 reps/185lbs.



I worked this morning so I didn't have a lot of time to train before winding down for bed. Pressing power seems to be alright. Stability is still suspect. I guess I got some work to do. Fun!

Snowdaddy 

Friday, January 06, 2023

Rebounding

A bit of a lull before dinner. Good time to bounce. 

Rebounding - 30 minutes. 

So easy to do and so fun. I'm happy to have found this exercise. 

Snowdaddy 

Quick Deadlifts

We have a busy day planned for today so I gotta get Deadlifts done early and quick. 

Stationary Bike - 10 minutes. 

Deadlifts (with figure 8 straps) - 2 sets/6 reps/225lbs, 3 sets/6,6,8 reps/315lbs.


That's it. I didn't wear my belt and my lower back felt better than it has in ages. Now to start my busy day. 

Snowdaddy 

Thursday, January 05, 2023

Rebounding

Rebounding is so much fun and so easy. Cardio doesn't have to be difficult and boring. This afternoon I completed another hour on the trampoline. I'm also noticing that my core stability is getting better. Such a great exercise. 

Snowdaddy 

Wednesday, January 04, 2023

Bench Press and Fun

The only thing holding back my Bench Press is a small pain in my left elbow. Otherwise, I am feeling great!

Stationary Bike - 5 minutes. 

Leg Swings and Dynamic Stretches. 

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


Plate Hold - 36 seconds. 


Grip Test - 125lbs/both hands, 175lbs/both hands, 215lbs/miss left, good right.



Something a little different. Fun!

Snowdaddy 

Tuesday, January 03, 2023

Rebounding and Squats

Yesterday I got onto the trampoline. I had 
so much fun bouncing that I did 1 hour of rebounding. I could barely walk afterwards. 

My lower back is still bothering me. I've had back problems before and with smart training, I've managed to work through them. I will work at 315lbs for the next while. Until my lower back is repaired.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Thoracic Extensions - 3 sets/16 reps.

Squats - bw/6 reps, 135lbs/8 reps, 225lbs/6 reps, 4 sets/4,4,4,6 reps/315lbs.



Static Stretches. 

Other than back issues I feel great. I've lost a lot of weight before the holidays. Now it's time to get back on track. 

Snowdaddy 

Sunday, January 01, 2023

A Year In Review

 Another year has come and gone. 2022 appeared to be the quickest year to pass in my entire life. As per my last year's resolution the following was my prediction.

Here are some ideas I've had for 2022.

I will be a Master2 in 2022, 50 y/o. I want to compete again. Many records are available to me as long as I stay healthy and strong.

I am working only a couple shifts a month but have been an important to my place of employment. I'll continue to work but not too much.

My time with my family is the best. I've been able to be there for my family which wasn't the case in the past while I was working.

2022 will be an important year for my family. My two oldest may be both moved out. My two youngest children will be in high school. One a freshman, one a senior. The nest is starting to empty.

Here is what actually happened in 2022.

In an effort to stay healthy and strong I have reset my training. Everything went back to square one. Form and mobility have been paramount and the focus of training. It's paid off well. Adductor issues are non existant. However, cyatic issues have appeared while sleeping. I'm not letting that interfere with training. I sleep with a pillow between my knees, extra core work and losing bodyweight is good medicine.

With regards to losing weight, at the begining of October I started taking Contrave. Medication to help with weight loss. My heaviest BW was around 370lbs. YIKES! So far I've lost over 30lbs and I feel much better. There's still a lot more weight to lose but it's slowing coming off and the new body weight seems to be sustainable unlike with gimmicky diets I've done in the past. How Contrave works is it blocks the rewards portion of my brain. The cravings for food are gone. Now only bad habits are left and thats much easier to deal with.

At work I've decided to work every Saturday and Sunday. More shifts in the month means a bit extra money and since they are weekend shifts it doesn't interfere with family. I also fill in throughout the week occasionally when required.

Family life is awesome!!! My eldist child moved out at the begining of the year. My second oldest moved out for work shortly there after. I'm so incredibly proud of them. Having only two at home seems empty but allows me to improve my relationship with them. My wife and I continue to be deeply in love. We are soul mates and best freinds. Love doesn't really cover it. She is my life partner.

Here are some predictions for 2023.

Since Covid is slowing becoming a thing of the past moving back to normal is the goal. We caught Covid and servived Covid. We got our shots. Time to move on. Being a recluse is comfortable.Being social takes effort. When the winter is over it's time to party! Life is too short to hang out at home.

I really want to tour the Central/Southern/Eastern United States. It would be a very long trip but life is short. Now to convince the wife. My two kids at home would love to do it. Fingers crossed.

As per getting out of the house I would like to compete again. It's been since 2016 that I did battle. There's a novice strongman competition coming up in the spring. Maybe. I'll continue to focus on form and mobility and continue to get stronger.

Other than getting out and about I'm very happy with life. So, not many changes for 2023.

Snowdaddy

Deadlifts

Brought out the tires today to challenge myself. My back is still an issue. No excuses, time to pull.

Stationary Bike - 11 minutes. 

Leg Swings and Dynamic Stretches. 

Alternate the following. 

Thoracic Extensions - 3 sets/16 reps.

SSB Good Mornings - 3 sets/12 reps/bar.

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

Tire Deadlifts - (OH Grip) 235lbs/1 rep, 325lbs/1 rep, 415lbs/1 rep, (normal grip) 505lbs/1 rep, 535lbs/1 rep.






Lots of warm-ups prepared me for some solid pulls today. Not even close to my best. Considering I'm losing weight and dealing with a back issue I'm happy. 

Snowdaddy