Tire Deadlifts

As previously posted my lower back has been feeling like crap lately. Yesterday I took off with some family business. Today I'm right back at it.

Dynamic Stretches.

Rebounding - 60 minutes.

Tire Deadlifts - 230lbs/6 reps, 5 sets/320lbs/1,3,4,6,6 reps.

Static Stretches.

The other night I had a muscle cramp in my right adductor. Today my adductors feel a bit tight. Deadlifts went well and felt good. Static Stretches felt amazing.

Motivation provided by the 2025 Rogue Invitational.

Snowdaddy

Sun Gym Bench Press

Decided to train at work tonight. There's a small, but well equipped, weightroom in the hangar where I work. I've trained there many times in years past but not recently. Not in the last 6-7 years. Eventhough it's been a while It's kind of like hanging out with old friend. 

Light Stretches and Shoulder Rotations.

Bench Press - 2 sets/12 reps/135lbs, 205lbs/12 reps, 3 sets/12,6,6 reps/255lbs.

No safeties meant I had to play safe.

Seated Machine Flys - 2 sets/12 reps/100,120lbs.

Not bad. Good pump.

Snowdaddy

Sandbag

A couple weeks ago I bought a new sandbag from FB market place. It's a 150lbs Grain Strength bag. I only had enought sand to fill it to 110lbs so thats what I'm using for now.

Rebounding - 30 minutes.

Sandbag to Shoulder - 5 sets/2,8,3,3,6 reps/110lbs.

Static Stretches.

Just using the bag is giving me the experience I need. As well as adding a dynamic component to training. So good. Also, my back is feeling better.

Snowdaddy

Squats

My back is still tight. Gotta get on with training. 

Light Dynamic Stretches.

Rebounding - 60 minutes.

Squats - bar/10 reps, 2 sets/8 reps/135lbs, 2 sets/8 reps/185lbs, 225lbs/8 reps.

Static Stretches.

Tight and sore. Maybe it's the change in seasons. Took a while to grease the groove. Got er' done.

Snowdaddy

New Toys

Yesterday I started a long time project to make some new training implements. I didn't quite get it done. This morning I purchased the last items to complete the implement. Today I have some new training toys. 

Unfortunately, my back is still tight so I can't go crazy. Eventhough I want to. Instead I did the following.

Rebounding - 30 minutes.

Sit Ups - 5 sets - 10,12,14,20,20 reps.

Static Stretches.

My back was a concern during the first couple sit up sets. After that it felt better. Hopefully, tomorrow everything is back to normal and I can resume training.

Snowdaddy

Back Pain

No idea why. I didn't do anything to cause lower right side back pain. It started yesterday at work and got worse as the day went on. Laying in bed felt much better than sitting in the living room. I went to be at about 1900hrs and slept right throught. This morning my back wasn't any better. I called in sick for work. Spent the morning laying on a heating pad. Still not much better.

I days gone past I've had mysterious aches and pains. I try and treat them but it turns out that training through them is the best medecine.

Rebounding - 70 minutes. (Broken up)

Axle Rack Pulls - 2 sets/6 reps/115lbs, 4 sets/3,6,8,8 reps/205lbs.

This was very taxing on my lower right side and back. Either it's gonna feel good tomorrow or I'm off to the hospital for some muscle relaxers.

Snowdaddh

Bench Press

As soon as I got home from work I got to work.

Rebounding - 45 minutes.

Bench Press - 2 sets/12 reps/135lbs, 4 sets/8,8,10,12 reps/225lbs.

Concentration Curls - 3 sets/10 reps/35lbs.

OH Triceps Ext - 3 sets/10 reps/35lbs.

Good pump. Time to eat!

Snowdaddy

Rebounding and Kettlebell Swings

Today's training is based on hinges. Kettlebell Swings are the best for that.

Rebounding - 30 minutes (6x5 min)

Kettlebell Swings - 5 sets/20,20,30,30,20 reps/40lbs.

Core feels very engaged and posterior is pumped. Again, feeling good.

Snowdaddy

Buffalo Bar Squats

A bit of running around today but still got the job done.

Leg Swings and Dynamic Stretches.

Buffalo Bar Squats - 2 sets/8 reps/135lbs, 3 sets/6,6,12 reps/185lbs.

Again no sleeves, no belt. Short rest between sets. Again not heavy, not difficult. Moving the bar up from the week previous is whats important. Even if it's only a little bit.

Form feels/looks good. I feel great!

Snowdaddy

Axle OH Deadlifts

Friday I was supposed to Deadlift. Super busy running around so I had a day off. These changes in trainning schedule are no big deal as I'm not preparing for a competition. It's important to roll with it and not stress when the world changes.

This morning I got out to the garage for a little fun. Nothing difficult but had a difficult component which is also a weak point in my training. Grip.

Light Stretches.

Rebounding - 30 minutes (6x5 min).

OH Axle Deadlifts - 6 sets/3,6,3,6,6,6 reps/205lbs.

Not a heavy Deadlift but it did hammer my grip while performing a Deadlift movement. Sounds like I'm justifying an easier workout. Maybe I am. Can't be on point everyday. I still did something and consistancy is key.

Snowdaddy

Rebounding and Ab Sling

IAW the program today is either off or Core work. I'm feeling good and nothing has been heavy or stressfull yet. Core work it is.

Rebounding - 60 minutes (6x10 min)

Ab Sling - 6 sets/12 reps.

Static Stretches.

Now it's time to eat.

Snowdaddy

The Program

So here's the program. Based around the primary strongman movements.

Squat, carry, hinge, push, pull, O/H press.

Take that and use Squat, Bench Press and Deadlift as the foundation.

I'm also training out of my garage so I'm limited on equipment and space.

Based on a seven day training week here's what I managed to come up with.

Monday - Barbell Squats

Tuesday - Sandbag/Keg Pick and Carry

Wednesday - Bench Press

Thursday - Off or Core

Friday - Deadlift

Saturday - Log/Axle C&P

Sundag - Off or Core

Currently I'll do these in a Hypertophic manner. Short rest between sets of 6-12 reps. It will take a while to build volume combined with the short rest. Or rather Conditioning or Work Capacity. I'm looking forward to the results.

I've stated before that I could hire a coach but I love to learn as I go.

Snowdaddy

Bench Press

Nothing exciting. Nothing heavy. Short rest between sets.

Light Stretches.

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

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

Static Stretches.

Trying to stick to the program without over complicating or over working.

Snowdaddy

Sandbag and Keg Hinge

Good training day. Really got my heart rate up towards the last couple sets.

Rebounding - 50 minutes. (10x5 min)

Kettlebell Swings - 20 reps/40lbs (w/u)

Sandbag Ext - 3 sets/6 reps/120lbs (last set to shoulder)

Keg Ext - 3 sets/6 reps/150lbs.

Gonna be sore tomorrow. 

Snowdaddy

SSB Squats

In the interest of getting back on the training tracks today I did some Squats. Nothing exciting. Still a good place to start.

Rebounding - 30 minutes.

SSB Squats - 2 sets/6 reps/bar, 4 sets/6,6,8,12 reps/140lbs.

Static Stretches.

No knee sleeves. No belt. Short rest < 3 minutes between sets. Good pump.

Snowdaddy

Inclined Axle Press

Still keeping busy until Squats and turkey gains tomorrow.

Inclined Axle Press - 2 sets/12 reps/115lbs, 2 sets/8,12 reps/165lbs.

Nothing exciting. Good uperbody pump. Watching the 2025 America's Strongest Man.

Snowdaddy

Bouncing, Core and Walk

Monday is Thanksgiving. I'd like to Squat before the turkey dinner. That said, I'm doing exercises to keep active.

Rebounding - 30 minutes.

Ab Sling Knee-Ups - 6 sets/10 reps.

Walk - 20 minutes.

Static Stretches.

All good keeping busy. Feeling very good.

Snowdaddy

Back at Er'

I'm working on developing a Strongman training routine based around two main principals. SBD and the core strongman movements;

Push

Pull

Squat

Hinge

Carry

OH Press

I really enjoy making my own programs. For me, it's part of the understanding of the sport and how I adapt to it.

Today kept busy with some rebounding and kettlebell swings.

Rebounding - 60 minutes.

Kettlebell Swings - 5 sets/20 reps/40lbs.

Static Stretches.

For the swings I imagined I was throwing a sandbag. Mimicing the movement. They felt really good. I should have stretched after the competition. I didn't but doing them today felt good.

Snowdaddy

2025 CAF Western Regional Powerlifting Championships

CFB Edmonton played host to this year's and the first Canadian Armed Forces Western Regional Powerlifting Championships. Not a large turn out but it was announced last minute. One flight of lifter, two were women. All in all a great group of lifters made for a really fun competition.

We flew in on Monday. Tuesday was famil with the amazing facility and equipment as well as some information lectures on mobility and nutrition. Thursday was an early start to return home. That means Wednesday was go time.

I really didn't know how I would do. I knew what I wanted to do and for the most part it happened.

Squats - 190/200/210kg

Bench Press - 150/157.5/162.5kg

Deadlift - 225/240kg/pass.

Squats, Bench and Total are all 2.5kg over my current Manitoba Provincial records. I really wanted to pull 250kg but I was having trouble getting to the bar. Too fat. All in all it was a good day. No injuries and feeling fine. Now to work on getting stronger.

Snowdaddy

Axle Press

Good day for training.

Rebounding - 35 minutes

Standing Axle Press - 6 sets/8,8,6,6,8,12 reps/115lbs.

Feeling good/healthy/ready for the CAF Western Regionals 8 Oct.

Snowdaddy

Rebounding and Sit Ups

Lots of free time today before going to work. Gotta make sure to keep active.

Rebounding - 40 minutes.

Sit Ups - 6 sets/10 thru 20 by 2's. (90 reps)

Static Stretches.

Feeling really good. Nothing more to say right now.

Snowdaddy