More Rebounding

Third day in a row on the rebounder. Have I mentioned before that I love rebounding! So easy, yet so effective.

Snowdaddy 

Rebounding

I've been busy this week and didn't get a chance to train. That said, I did bounce. On Wednesday, Saturday and today I bounced for an hour each day. Thus Wednesday I'm going to a local commercial gym to try the actual implements used for the 1st April novice strongman competition. I also am doing a charity Log Lift competition for maximum weight this Saturday. Strength feels alright. Cardio is better than it's been in a long time. BW is hovering right around 330lbs. Wednesday is gonna be fun.

Snowdaddy 

Bench, Log and Inclined

A really good training day. 

Leg Swings and Dynamic Stretches. 

Bench Press - bar/12 reps, 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/1 rep.

Log Press - 80lbs/10 reps (OH press), 120lbs/10 reps (OH press), 150lbs/6 reps. 180lbs/1 rep, 200lbs/1 rep, 220lbs/2 reps (just cleans).

Inclined Bench Press - 135lbs/8 reps, 2 sets/6 reps/185lbs, 225lbs/6 reps.

220lbs will go overhead once I get some confidence with that weight. 200lbs went up easy. Lots more work to do but dang is it ever fun.

Snowdaddy 

Squats

In an effort to put some more dynamic power into my squats I am going to work some singles for a while. I feel I've done volume for so long that I've forgotten how to hammer a single rep. I felt this today with 315lbs. Not that heavy but I wasn't able to explode into the movement. Something to work on for sure.

Rebounding - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 6 sets/1 rep/315lbs.

Dynamic Controlled Power is the goal. As I'm getting older I'm slowing down a bit. Time to correct that.

Snowdaddy 

18" Trap Bar Deadlifts

I stood on 45lbs plates today to increase the range of motion slightly. My lower back has been bothering me recently so of course I foolishly pushed myself much more than I should have. If my back can't keep up with me then I'll leave it behind. 

Light Stretches. 

18" Trap Bar Deadlifts - 135lbs/12 reps, 235lbs/12 reps, 335lbs/12 reps, 435lbs/12 reps, 505lbs/12 reps.

Since that felt like it almost killed me I decided to stop there. It really started to suck after the fifth rep. I was determined to get twelve reps. There's still plenty of fight in the old dog yet. 

Snowdaddy 

More Rebounding

A pain in my lower back and a little running around meant I have postponed Deadlifts and Keg Lifts until tomorrow. I felt a bit lazy this evening so 30 minutes of bouncing made me feel a bit better. This morning I weighed 328.5lbs. Still losing.

Snowdaddy. 

Rebounding

After morning coffee and some time on my thinking spot it's time to bounce.

Rebounding - 60 minutes. 

Ab Sling Knee Ups - 2 sets/20 reps.

I stopped the Ab Sling work because my elbows are aching. The Rebounding was good. I spent some time massaging my arms and the elbows feel much better. Now time to eat.

Snowdaddy 

Bench Press and Log Press

Another really good day of training. I'm getting more familiar with the log and its getting easier. 

Leg Swings and Dynamic Stretches. 

Bench Press - 2 sets/12 reps/135lbs, 225lbs/6 reps, 3 sets/2 reps/315lbs, 335lbs/1 rep.

Log Press - 100lbs/6 reps, 120lbs/8 reps, 140lbs/8 reps, 180lbs/2 reps.

Now I gotta get ready for Valentine’s Day. The wife will be home soon.

Snowdaddy 

Squats

No static holds today. Only Squats. I'm not sure why my Squats are so weak lately. I've been feeling good physically but I don't have much power. This has happened in the past and the solution has always been to stick to the training and the power will return. 

Leg Swings and Dynamic Stretches. 

Squats - 2 sets/10 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 295lbs/4 reps, 345lbs/3 reps, 355lbs/3 reps, 365lbs/3 + 1 + 1 reps.

Static Stretches. 

Form is solid. I'll keep at er'.

Snowdaddy 

Rebounding

Today at work I walked just over 11k of steps. As soon as I got home I got onto the trampoline and bounced for an hour. At every ten minute mark I stopped and did 20 V-sits. Almost 19k of steps today and over 4k of calories burned. Tomorrow I'm hoping to weigh under 330lbs.

Snowdaddy 

Trap Bar Deadlift and Keg Lifts

Pushing harder again today. I was supposed to train yesterday. I rebounded instead. Actually, I bounced for 20 minutes, used the Bowflex Elliptical for 10 minutes then bounced for another 30 minutes. The Elliptical was rough. Tonight I trained!

Leg Swings and Dynamic Stretches. 

Trap Bar Deadlift - 135lbs/12 reps, 235lbs/12 reps, 305lbs/12 reps, 375lbs/12 reps, 450lbs/12 reps.

Keg Lift - 150lbs/8 reps, experiment with techniques. 

Much better this week. Physically I'm holding up fine and I'm still losing weight. 331.5lbs last I checked. 

Snowdaddy 

Bench and Log Press

A high pressure zone has brought wonderfully warm weather. It also is causing my elbows to ache and throb as the workout went on. It bothered my Bench Press but I managed to get a bit of what I planned for the log.

Rebounding - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 285lbs/3 reps, 305lbs/3 reps, 325lbs/2 reps, 325lbs/2 reps.

Log Press - 80lbs/10 reps, 110lbs/10 reps, 140lbs/7 reps.

At this point my elbows are killing me. Ice cold shower, an advil and a protein shake and I feel better. Lots more work to do with the log but I'm getting better. 

Squats and Static Holds

Another really good training day. Adding the Strongman exercises to my program is going well. Furthermore, I'm still losing weight. This morning I weighed 333.8lbs. I hope to be down to 330lbs or less by the weekend. My belt is one hole smaller today. 

Leg Swings and Dynamic Stretches. 

Buffalo Bar Squats - bar/12 reps, 135lbs/8 reps, 235lbs/6 reps, 335lbs/3 reps, 345lbs/3 reps, 355lbs/3 reps.

Static Holds (Heavy Walk Outs) - 405, 455 505, 605lbs / held for 45 seconds. 

Feeling very good. The lost weight feels amazing. 

Snowdaddy 

Trap Bar Deadlifts and Keg Lift

I worked early today so I'm a bit fatigued. I wasn't feeling the training at first but things started to amp up as the weights went up.

Rebounding - 10 minutes. 

Dynamic Stretches. 

Trap Bar Deadlifts - 135lbs/12 reps, 235lbs/12 reps, 335lbs/12 reps, 435lbs/12 reps.

Keg Lifts - 150lbs/6 reps.

Much better than last week and that's what matters. Still lots of time to make much better gains. Now I've got some running around before shutting er down for work tomorrow morning. 

Snowdaddy 

Bench and Log Press

What a fun day. Bench Press went well. Not overly heavy. Log Press went really well. My form is much better. 

Rebounding - 40 minutes this morning. 

Leg Swings and Dynamic Stretches. 

Bench Press - 3 sets/12 reps/135lbs, 225lbs/8 reps, 275lbs/4 reps, 295lbs/3 reps, 315lbs/3 reps.

Log Press - 85lbs (10 presses/1 clean), 135lbs/1 rep, 185lbs/1 rep, 185lbs/1 rep.

Seated Log Press - 135lbs/8 reps, 145lbs/10 reps.

Currently I'm feeling out this new movement and coming up with ways to train. How to use my rack. So far so good.

If I haven't said so, I easily forget things, I am competing in my first ever strongman competition 1st April. The events are as follows. 

Log Clean and Press for reps, 75 sec. 140lbs.

Car Deadlift for reps, 75 sec. 400lbs.

Super Yoke Carry, 80'. 500lbs.

Keg Carry and Load, 3-4 kegs 20' distance 54' height. Weight TBD.

I'm starting out slow and becoming proficient with the implements. The strength is there I just need to know how to apply it.

Snowdaddy

Wednesday Rebounding

I forgot to post yesterday. My theory regarding rebounding is that I use it the same as a Stationary Bike, Treadmill or Elliptical. I lift weights for strength and muscle. I rebound for cardiovascular fitness and calorie burning. However, I find rebounding to be much easier on the body and lots more fun.

Yesterday I went a little crazy. In the morning I bounced for an hour. In the afternoon I bounced for another hour. I planned on completing another hour in the evening but alas I was busy with family stuff and didn't do it. Two hours of rebounding burned lots of calories and I also got lots of steps.

Snowdaddy