Tire Deadlifts

Deadlifts were on the menu today. I added tires to spice things up a bit. I really wanted to test my grip. I was convinced I would pull 405lbs with an overhand grip today. Not yet I'm afraid. There's still work to do yet.

Rebounding - 30 minutes.

Kettle Bell Swings - 2 sets/20 reps/40lbs.

Tires Deadlifts - (OH Grip) 225lbs/3 reps, 315lbs/1 rep, 405lbs/missed twice. (Normal Grip) 3 sets/3,4,5 reps/405lbs.

Kettle Bell Swings - 2 sets/20 reps/40lbs.

The Kettle Bell Swings offered a good warm up before DLs and a great pump afterwards. I do these again for sure.

Snowdaddy

SSB Bench Squats

Spent most of the morning running around. Which didn't leave me a lot of time to train.

Rebounding - 30 minutes.

with Grip Work - 6 sets/10 reps/HG100, 6 sets/10 reps/HG200.

SSB Bench Squats - 4 sets/12 reps/140lbs.

Good lower body pump. Now its time to go to work.

Snowdaddy

Push Ups Plus

This morning before heading out.

Rebounding - 20 minutes.

While out I was treated at the base hospital for a corn on my left foot. Wearing my work boots afterwards was quite painful so I called in sick. Sitting with my foot elevated and no socks or shoes seemed to really help.

This evening I'm really bored. Time to get out to the garage.

Rebounding - 30 minutes.

Push Ups - 4 sets/12 reps (last set was 16)

Straight Arm Cable Press Downs - 3 sets/16 reps/15,20,25kg.

The corn feels tender but otherwise alright. Upper body is nicely pumped.

The weather is getting more winter like and the heater is on in the garage. Temperature is -8°C outside and +12°C in the garage.

Snowdaddy

Rebounding and Kettlebell

Now that the heavy stuff is done it's time to condition myself for my Military FORCE test. I'll go into what the FORCE test is all about later. Today I started slow as I didn't have much time.

Rebounding - 30 minutes.

Kettlebell Swings - 3 sets/30,30,40 reps/40lbs.

Feeling good and healthy. Now it's time to turn it up.

Snowdaddy

WRPF Deep Freeze

Bringing a competion to my competitive year was the WRPF Deep Freeze.

It was my first with the WRPF and my first Push Pull. I was pleased with my performance eventhough my numbers were lacking. And, since there were no National records in my age group and weight class, I am now a National record holder in the Bench Press and Deadlift. Here are my attempts.

Bench Press - 140, 145, 155kg

Deadlifts - 205, 227.5, 232.5kg

Snowdaddy

Squats

I got up this morning and felt like crap. My sleep was terrible and my throat felt raw. I called in sick. As the day went on I started feeling better. Time for some Squats.

Rebounding - 30 minutes.

Theragun.

Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/1 rep, 365lbs/2 reps.

Split Squats - 3 sets/12,12,20 reps.

Calf Ext - 16,20,20 reps.

Squats felt much better than they have in a long time. No more heavy stuff until the weekend. Deep Freeze.

Snowdaddy

Bench Press

Today I was busy travelling an hour outside of the city. There I had the great opportunity to listen to Nathan Payton at the Training Grounds gym.

To say I learned a lot from the greatest nutritionist in strength athletics is an understatement.

I got home and had supper. After that it's time to train.

Rebounding (grip and band) - 30 minutes.

Bench Press - 3 sets/12 reps/135lbs, 3 sets/6 reps/225lbs (speed)

Cable Triceps Ext - 3 sets/12 reps/25kg, 3 sets/12 reps/30kg

Dumbbell Side Laterals - 3 sets/12 reps/15,20,20lbs.

Next week is Deep Freeze so nothing heavy. Speed reps were a perfect option.

Snowdaddy

Deadlifts

Yesterday we had a schedual change and I had to work during the day. In the evening I got on the rebounder for an hour.

Today and tomorrow I'm back on evenings. This morning I'm feeling very motivated to pull. Instead of going up in weight from last deadlift day I decided to crush my opener. 

Rebounding (with gripper) - 20 minutes.

Deadlifts - 225lbs/6+1,1 reps, 315lbs/3 reps, 405lbs/1 rep, (belt) 3 sets/1,1,2 reps/455lbs.

Ab Sling - 3 sets/10 reps.

Just over a week until Deep Freeze. I'm not really where I want to be for weights. That said, I'm still losing bodyweight and I'm getting stronger. My belt is the loosest it's been in ages. At the Provincials back in February I couldn't latch my belt and reach the bar. Today I latched it and it was loose.

I've decided these will be my openers.

Bench Press - 145kg

Deadlifts - 205kg

After that will depend on the day.

Stay tuned.

Snowdaddy

Bench Press

Yesterday, in the afternoon, I did 30 minutes of rebounding and a few extra exercises to keep active and burn calories. Today was back on the training tracks.

Rebounding - 30 minutes.

I should take a moment to explain what I actually do on the rebounder. During the 30 minutes of bouncing I do the following,

Heavy Grip - 2 x 2 sets per hand/10 reps/100HG.

Parallel Pull Up Negatives - 3 sets/30,40,50 reps (bounces)

Band Pulls - 2 sets/10 reps/Orange Band.

Band Press - 2 sets/10 reps/Orange Band.

I feel that I get a good all over warm up during this time. Important as I get older.

Bench Press - 3 sets/12 reps/135lbs, 225lbs/6 reps, 315lbs/1 rep, 3 sets/1 rep/330lbs.

Titan Ram BP (long pause) - 2 sets/2,3 reps/330lbs.

Dumbbell Side Laterals - 3 sets/12 reps/15,15,20lbs.

Awesome training day. I feel slightly stronger on the bench. Good considering Deep Freeze push/pull is less than two weeks away.

Snowdaddy

Remembrance Day

Today is the day we remember those who made the unltimate sacrifice. At 1111hrs on the 11th day of the 11th month we pay our respects to the fallen with a momment of silence.

My family has had a pround history of service. Remembrance Day is very important to us. 

                 In Flanders Fields

    In Flanders fields, the poppies blow
         Between the crosses, row on row,
       That mark our place; and in the sky
       The larks, still bravely singing, fly
    Scarce heard amid the guns below.

    We are the Dead. Short days ago
    We lived, felt dawn, saw sunset glow,
       Loved and were loved, and now we lie,
                              In Flanders fields.

    Take up our quarrel with the foe:
    To you from failing hands we throw
       The torch; be yours to hold it high.
       If ye break faith with us who die
    We shall not sleep, though poppies grow
                                In Flanders fields.

Squats

Back into the garage again this morning with new drive. This is for two reasons. Iron Claw yesterday and my bodyweight is down to 347.5lbs this morning. Lets go Squats!

Rebounding (with gripper) - 30 minutes.

Theragun.

Leg Swings and Dynamic Stretches.

Kettlebell Swings - 3 sets/12 reps/40lbs

Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/1 reps, 335lbs/1 rep, 365lbs/1 rep.

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

I'm happy with today's training. Everything went really well.

Iron Claw

Today I competed at Manitoba's first ever sanctioned grip competition. I had a great day hanging out with some amazing people. It was an honour competiting with and cheering on these amazing strength athletes. Here's how I did.

Axle Deadlift - 120kg

Flask Lift - 62.1kg

Hub Lift - 22kg

Little Big Horn - 53.5kg

I am really pleased with my performance. I was the only master lifter (50+) so I came home with a gold medal. I have nothing to base my numbers on but I'm still pleased.

Iron Claw

Check out the YouTube video. I'm in the last third (last flight) of the video.

Snowdaddy

Rebounding

I decided to skip training today. My right shoulder is bothering me a bit after bench training on Tuesday. Also, I have a grip competition this Saturday. I won't hurt to lay off the weights until Sunday. I did rebound for 60 minutes today and use the Theragun. I found my inner calves to be tight and tender. Something else to work on.

Snowdaddy

Bench Press at the HHG

After work today I drove North for about an hour to the Haywood Hardcore Gym. My friends, the Haywoods, were the wonderful people who got me into powerlifting 20 years ago. Tonight I helped get a couple guys get into bench shirts while I did some raw bench.

Light Stretches.

Bench Press - 60kg/12 reps, 100kg/6 reps, 120kg/3 reps, 140kg/2 reps, 150kg/1 rep, 3 sets/6,6,10 reps/100kg.

I also did 12 push ups before getting into the pump phase. Lots of good stories and wonderful memories. I had a great time.

Snowdaddy

Buffalo Bar Squats

Today didn't go quite as planned. However, it went ok.

Rebounding (with hip ring) - 20 minutes.

Buffalo Bar Squat - 2 sets/6 reps/130lbs, 230lbs/6 reps, 330lbs/1 rep, 350lbs/1 rep, 360lbs/1 rep.

At this point I could feel my left adductor start to tighten up. I hit my legs with the theragun, which I should have used at the start of training. It didn't seem to effect much so thats enough heavy stuff today. Time to beat myself up.

Buffalo Bar Squats - 3 sets/6 reps/230lbs.

Alternate the following

BW Calf Raises - 4 sets/16 reps.

BW Split Squats - 4 sets/12 reps.

I've suffered from adductor strains enough to know when to back off. All the finishing stuff got me a nice pump. BW this morning 350lbs.

Snowdaddy

Deadlifts

Last week Deadlifts at bldg 21 caused me some concern. This week pulls are better. Not great, but better.

Rebounding - 30 minutes.

Deadlifts - 225lbs/6 reps, 315lbs/1 rep, 405lbs/1 rep, 3 sets/1 rep/475lbs.

Much better.

When I got home from work tonight I did another 30 minutes on the rebounder.

Snowdaddy