Last Deadlifts

I was pleased with my deadlift numbers last week. With a week left before the CAF Western Regionals I'm now fine tuning and keeping active. Nothing heavy. Sometimes I get silly when training. Today I decorated the driveway with motivational statements.

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

Static Stretches.

Just before the final pull I get a call to pick up my kids. After getting them I decided to swing by Brazen Hall brewery to try a limited small batch Lavender Lager. 

So glad I did. There was literally ten minutes between my final deadlift and this picture. When I got home I put the weights away and made dinner.

Snowdaddy

Last Bench Press

I'm happy with my presses leading up to this competition. Today is about maintaining what I've got.

Rebounding - 30 minutes.

Bench Press - 2 sets/12 reps/135lbs, 185lbs/30 reps, 225lbs/8 reps, 315lbs/4 reps.

Fat Bar Cable Ext - 3 sets/12 reps/30kg.

185lbs for 30 reps is not a typo. I wanted to try 50%BW for max reps. The local YMCA has a wall of fame with rep numbers. Top score is 54 reps. Crazy. I'm surprised and pleased with 30 reps. 315lbs for 4 reps is better than I've done in a while. Again, pleased.

Snowdaddy

Last Squats

Last week got very busy so I'm glad I was able to SBD early in the week. I was going to finish there before the competition but there's still 10 days left. Time to fine tune under weight. 

Squats specific I was concerned with depth. Today I went full competition gear.

Leg Swings and Dynamic Stretches.

Squats - bar/6 reps, 135lbs/3 reps, 225lbs/1 rep, 315lbs/1 rep, 2 sets/1 rep/405lbs

Static Stretches.

Much better Squats today. Much greater control and depth was spot on. I'll be there for competition day.

Snowdaddy

Deadlifts

I was able to leave work early today to train. It's awesome I have a place of employment that encourages physical activity. I put that time to good work.

Light Stretches.

Deadlifts - 2 sets/3 reps/225lbs, 2 sets/1 rep/315lbs, 2 sets/1 rep/405lbs, 475lbs/1 rep, 2 sets/1 rep/525lbs.

Plate Shrugs - 25lbs/20 reps, 35lbs/20 reps, 2 sets/20 reps/45lbs.

Static Stretches.

Feeling amazing. Getting strong again.

Snowdaddy

Bench Press

Again training went exactly as planned.

Light Stretches.

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

Damn those felt good. The first 335lbs I wasn't happy with my pause (video) so I made it better for the next two. Bench is on point.

Snowdaddy

Squats

Last week of heavy singles before heading to Edmonton for the CAF Western Regionals. 6-9 Oct. This week I want to hit my planned openers. For Squats specifically I know this is a big ask. I learned a little today.

Leg Swings and Dynamic Stretches.

Squats - bar/8 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/3 reps, 3 sets/1 rep/405lbs, 425lbs/1 rep.

Static Stretches.

The last 405 and 425lbs Squats were the best. I didn't think so much. Maybe my mantra for Squats should be, "Send it!!!"

Snowdaddy

Rebounding and Sit Ups

A lazy rainy day with absolutely nothing planned. Doing a work out is a productive use of time.

Rebounding - 60 minutes (6x10 min)

Sit-Ups - 6 sets/20 reps.

Static Stretches.

You can never go wrong training core. Now to relax for the rest of the day.

Snowdaddy

Log Work

I've been super excited this week to play with my log. Yesterday was a write-off. Today it was me and my log.

Light Stretches.

Rebounding - 40 minutes.

Log Work - 70lbs/8 reps, 120lbs/6 reps, 120lbs/6 reps, 170lbs/4 reps, 180lbs/4 reps, 3 sets/2 reps/200lbs (cleans only)

The log was sliding on the front of my shirt. I want to try cleaning much more weight. Now I'm running late for work. Gotta go!

Snowdaddy

Deadlifts

My 53 year old body is keeping up with my pre competition programing. Deadlifts went exactly as planned.

Rebounding - 30 minutes.

Kettlebell Swings - 20 reps/40lbs (warm ups)

Deadlifts - 225lbs/1,1,6 reps, 315lbs/6 reps, 405lbs/2 reps, 495lbs/1 reps, 495lbs/1 rep, 505lbs/1 rep.

Static Stretches.

Finish up the week with some log and maybe arms. Next week, first attempts for three singles. Feeling good.

Snowdaddy

Rebounding Sit Ups

Had a bit of business to take care of in the morning but got to business in the garage after that.

Light Stretches.

Rebounding - 50 minutes.

Sit Ups - 5 sets/15 reps, 1 set/25 reps. 100 reps total.

Now I'm at work. Feeling good.

Snowdaddy

Bench Press

I had a little running around to do in the morning. Once I got home out to the garage.

Rebounding - 30 minutes.

Light Stretches.

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

NG Bench Press - 2 sets/12 reps/225lbs.

Elevator Weights Curls - 2 sets/12,16 reps/50lbs.

Same as yesterday. 315lbs is my proposed last warm up weight for Bench. These went exactly as expected.

Snowdaddy

Squats

With only a few weeks left till the CAF Westerns I need to be statigic with my peak. This week I intend on lifting my last warm up in each lift for three singles.

Rebounding - 30 minutes.

Leg Swings and Dynamic Stretches.

Squats - bar/10 rep, 135lbs/6 reps, 225lbs/3 reps, 315lbs/1 rep, 365lbs/1reps, 3 sets/1 rep/405lbs. 

Static Stretches

It's been a while since I've squat 405lbs. The three singles felt alright. Definately good for more.

Snowdaddy

Speed Deadlifts

Training today was really good. My mood is drastically different. I feel like I did a decade ago. I feel like a beast. Lots of rage. 

Dynamic Stretches.

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

Static Stretches.

Hopefully this new found rage carries over to future training sessions.

6-9 Oct I'll be travelling to Edmonton for the CAF Western Regional Powerlifting Championships. I'll post more shortly when it becomes available.

Snowdaddy

Bench Press

Home from work then right at it.

Rebounding - 20 minutes.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 3 sets/3,6,6 reps/295lbs.

Fat Bar Cable Ext - 3 sets/12 reps/30,30,35kg,

Reverse Grip Barbell Curls - 3 sets/12 reps/45,55,55lbs.

I feel that 295lbs for 6 reps, twice, is pretty good. Not only feeling strong. Feeling muscular.

Snowdaddy

Squats

My wife and I decided to take a holiday. Just the two of us to finish up our crazy two weeks of leave. We got a hotel room with a hot tub. Such a relaxing two days. However, all the time in the hot tub left my muscles and joints all messed up. On Suday I wanted to Squat. No go. I also tried to Incline Bench. Still no go.

A good night sleep and I was ready to go after work today.

Rebounding - 20 minutes.

Leg Swings and Dynamic Stretches.

Squats - bar/10 reps, 135lbs/8 reps, 225lbs/8 reps, 315lbs/3 reps, 2 sets/3 reps/365lbs.

Static Stretches Upper and Lower Body

I'm really pleased with today's performance. Still leaving meat on the bone for next training day.

I've been approached to attend a powerlifting competition. 6-8 Oct in Edmonton, Alberta. I'll comment more as it becomes final. The Squats today are day one of competition prep.

Snowdaddy

Axle Press

Today's presses were focused on shoulders. Prior presses were done at a 45° bench angle. Today the bench is set at a notch higher, 75°.

Light Stretches.

Seated Shoulder Axle Press - 3 sets/6 reps/115lbs, 145lbs/6 reps, 165lbs/6 reps, 185lbs/8 reps.

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

Static Stretches.

Feeling good.

Snowdaddy

Birthdays Are For The Birds

Yesterday was my 53rd Birthday. I wanted to go to the park and feed the birds. Typically, I would want to lift but a quality rest day like yesterday really feeds the soul.

Today I got back to work. Squats are on the ticket.

Leg Swings and Dynamic Stretches.

Squats - 2 sets/6,8 reps/135lbs, 225lbs/8 reps, 315lbs/6 reps, 315lbs/1 rep, 335lbs/1 rep, 355lbs/1 rep, 375lbs/1 rep.

Static Stretches.

Despite my form falling apart on 375lbs it felt moderately easy. Feeling stronger.

Snowdaddy