Axel Press

Along with my many toys I do have a Fat Bar. It's about 2" in diameter but has no knurling. The roughed up paint gives an ok grip. Inspired today by the 2024 Arnold Strongman Classic and the ridiculously dominant performance by Canadian Mitch Hooper. Axel Press it is. (@

Rebounding - 30 minutes. 

Light Stretches. 

Axel Press - 2 sets/12 reps/75lbs, 2 sets/8,10 reps/125lbs, 2 sets/8 reps/150lbs.

Side Laterals - 3 sets/10 reps/25lbs.

Something I don't normally do. Something to normally do. Feeling good. 

Snowdaddy 

Tire Deadlifts

Inspired by the first event of the first day of the 2024 Arnold Strongman Classic. Top three are Hafthor, Bobby Thompson and Mitch Hooper. Outstanding so far.

Rebounding - 30 minutes. 

Tire Deadlifts - 2 sets/6 reps/265lbs, 325lbs/1 rep (OH Grip), 325lbs/3 reps, 375lbs/1 rep (OH Grip), 2 sets/1 rep/375lbs, 2 sets/1 rep/385lbs, 2 sets/1 rep/395lbs, 2 sets/1 rep/405lbs, 2 sets/1 rep/415lbs.

I learned something. Grasp the bar with my left/under hand first. Otherwise it tends to drift way outside the desired position. This video shows what I'm talking about. 

Snowdaddy

Inclined NG Bench Press

Good night sleep last night. Feeling good today.

Rebounding - 30 minutes. 

Theragun. 

Inclined NG Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/185lbs, 2 sets/8 reps/225lbs.

These all felt good. Gotta eat something soon. 

Snowdaddy 

Squats

Rest day yesterday with 30 minutes of rebounding and Theragun work. Feeling loose and ready to squat today. 

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - 2 sets/8 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/8 reps/315lbs.

I'm a bit confused as to how I want to progress. Adding an extra set last week. This week going up to two sets of eight. Next week will be three sets of six. Feeling good. Feeling very fat. 

Snowdaddy 

OH Barbell Press

Something I've been negotiating for a while. It definitely shows. It's a good exercise to throw in at the end of the week. On another note, my tried and tested, faithful friend has failed me. A bungee cord in my rebounder snapped and gave me a bit of a surprise. Fortunately, my wife bought one several months ago but never assembled it. Today I retired old green and christened "Pretty in Pink."

Rebounding - 30 minutes. 

Theragun. 

Light Stretches. 

Standing OH Barbell Press - 2 sets/12 reps/bar, 2 sets/10 reps/95lbs, 4 sets/6 reps/145lbs.

Standing Side Laterals - 10lbs/12 reps, 2 sets/12 reps/25lbs.

Everything felt pretty good. Not strong at all. But, that will come.

Snowdaddy 

Trap Bar Rack Pulls

A pleasant switch today. However, no belt and no straps. My upper back and fore arms are pumped. 

Rebounding - 30 minutes. 

Theragun. 

Trap Bar Rack Pulls - 130lbs/12 reps, 2 sets/6 reps/230lbs, 5 sets/3,4,6,8,10 reps/330lbs.

Most of the sets were accompanied by longer holds, 10 seconds. Nothing heavy of that difficult but it did work my grip. Something I do need to work on. This summer I want to walk with 500lbs. Gotta work that grip. 

Snowdaddy 

Inclined NG Bench Press

Still thinking about what to train. Watching some strongman competitions I decided to goof around with some ultra light Dumbbell Press. Working on a dynamic press. Lots of work left to do.

Theragun. 

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

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

Dumbbell Press - 35lbs and 50lbs Dumbbell.

 

Lots to work on. But, that's the best part.

Snowdaddy 

Squats

Squats are feeling really good. Especially, with a pair of new shoes. Just kidding! But seriously, these new Chuck Taylor All Star Construct HI are pretty cool.

Slow and steady improvement is the way to go. Exactly what was on the menu today. 

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/6 reps/315lbs.

I added another set of six with 315lbs. Still no belt. Mechanically I feel good. I just feel very overweight. 

Snowdaddy 

Rebounding and Deadlifts

Yesterday I got on the rebounder. Actually, most days I do for at least 30 minutes. But, yesterday I added kettlebell swings.

Rebounder - 10,5,5,10 minutes. 

Kettlebell Swings - 20,20,20 reps/40lbs.

Kind of makes it a bit more fun.

Today I did Tire Deadlifts. 

Rebounder - 30 minutes. 

Pull Up Negatives - 4 sets/12 reps.

Tire Deadlifts - 2 sets/6 reps/235lbs, 2 sets/6,8 reps/325lbs.

The first set's of Tire Deadlifts were done overhand grip. Nice and easy to get back into a new routine. 

Snowdaddy 

Inclined NG Bench Press

Something different and fun.

Rebounding - 30 minutes. 

Light Stretches. 

Inclined NG Bench Press - 5 sets/12 reps/135lbs.

Nothing else. I gotta come up with a strength building program. So far, squats and inclined presses will be part of the program. 

Snowdaddy 

Squats

Last week was kinda busy so I decided to take a week off. Today I'm back at it eventhough I haven't really figured out what "it" is. Getting some Squats done is always a good thing. So, until I figure out my next move Squats it is.

Rebounding - 30 minutes. 

Theragun. 

Leg Swings and Dynamic Stretches. 

Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 315lbs/6 reps.

No belt, only knee sleeves. These all felt quite easy. Good place to be heading forward. 

Snowdaddy 

Manitoba Provincial Powerlifting Championships

Leading up to the Provincials, I was feeling a little broken. I put the work in and decided to take a break and trust the process. That's exactly how everything played out. Everything went according to pan. Any aches or pains were not present at meet day.

Warm ups in all three lifts felt like nothing. It was the most condensed warm up I've ever had at a competition. Here's how the lifts went.

Squats - 195/202.5/207.5kg

Bench Press - 150/155/160kg.

Deadlifts - 205/242.5kg miss/242.5kg.

Total - 610kg

I went 8 for 9 only missing my second Deadlift. I lost balance during lockout and went for a little walk. My third Deadlift was solid and I showed the weight who's boss by holding it for a few seconds after getting the down command.

This performance has given me the highest M2 weights lifted in all weight classes. I am the M2 120kg+ Provincial record holder in all three lifts and total. Like I said, everything went according to plan. I'm proud of myself and performance after a six year competitive hiatus. I still got it.

Snowdaddy 

Day 19 and 20

I've been very delinquent entering my blog. Last week Monday was squats and Wednesday was bench press. 

22 January Day 19.

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

Theragun 

Squats - bar/6 reps, 135lbs/6 reps, 225lbs/3 reps, 315lbs/2 rep, 405lbs/1 rep, 445lbs/1 rep, 445lbs/1 rep.

At this point I felt a little twing in my left adductor. The work has been done so now it's time to rest. Now almost a week later it feels much better. There should be no issues next week.

24 January Day 20.

Rebounding - 30 minutes. 

Theragun. 

Leg Swings and Dynamic Stretches. 

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 315lbs/1 rep (long pause), 345lbs/1 rep, 350lbs/1 rep.

As with Squats the work has been done and come competition day I'll be ready for good numbers.

I am having some lower back pain. It radiates mostly on my left side. I'm drinking my water and doing some light pull training with a kettlebell. Feels better today. Hopefully even better tomorrow. 

Leading into the competition I'll be rebounding and using the Theragun. 

Snowdaddy 

Day 18 Deadlifts

Damn my big fat gut makes it hard to get to the bar for Deadlifts. Even worse when wearing a belt. Today was busy and this weekend is going to be very busy. I had a quick hour to get in some Deadlifts. 

Light Stretches. 

Deadlifts - 225lbs/8 reps, 315lbs/4 reps, 405lbs/3 reps, 495lbs/1 rep, (belt) 495lbs/1 rep.

Nothing fancy to speak about. 495lbs without a belt is alright. I didn't record it because I pushed a button on my phone. I did get the second, more peasant attempt. Now it's time to go out for dinner with the family.

Snowdaddy 

Day 17 Bench Press

Getting more solid on the bench. Not necessarily stronger but my technique is getting dialed in. 

Rebounding - 30 minutes. 

Theragun. 

Light Stretches. 

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

Power Phase - 315lbs/2 reps, 325lbs/2 reps, 335lbs/2 reps, 4 sets/1 rep/345lbs.

Pump Phase - (Narrow Grip) 3 sets/8,10,12 reps/225lbs.

Really good pump right now. By the last set of 345lbs my technique was on point. One more week to go. Provincials is gonna be fun. 

Snowdaddy 

Day 16 Squats

A surprisingly excellent day of squats. 

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bar/12 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase - 405lbs/1 rep, 405lbs/2 reps, 405lbs/4 reps.

Pump Phase - 3 sets/8,8,10 reps/225lbs.

I wore my competition singlet today. I needed to confirm that my squats are on point. Now I know they are. 405lbs for 4 reps is pretty darn good. These were comfortable and I could have done five maybe six. This puts me in an excellent position for Provincials. Still a few weeks to go. Nice and easy.

During my downtime I still exercise on the rebounder. I've added some negative pull ups while bouncing. I bounce up and supply resistance down. 10-14 reps every 5 to 10 minutes. A really good strength building exercise. 

Snowdaddy 

Day 15 Deadlifts

I didn't pull on Friday as I was a bit busy. Saturday was wide open. I've been moving my training times to the morning as the Provincials will commence at 1000hrs.

Rebounding - 30 minutes. 

Theragun. 

Deadlifts - 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep, 475lbs/1 rep, 530lbs/1 rep, 3 sets/3,4,6 reps/315lbs.

530lbs equals the Provincial record. I just wanted to confirm 240kg/530lbs is confident. It is. Now I need to back off just a bit and work on Dynamic strength. More speed. 

Snowdaddy 

Day 14 Bench Press

Everything is feeling quite good this far out from Provincials. I feel healthy and fat. As a powerlifter should. 

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

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

Power Phase - 315lbs/1 rep, 325lbs/1 rep, 335lbs/1 rep, 2 sets/1 rep/345lbs, 2 sets/1 rep/355lbs.

Pump Phase - (Narrow Grip) 3 sets/8,9,10 reps/225lbs.

The first rep of 345lbs and 355lbs were not perfect. The second single was spot on. Now it's time to eat!

Snowdaddy 

Lucky Day 13 Squats

Yesterday was my last day at that toxic workplace. It feels refreshing to be free of the constant threat of being released from site. Of course I'll find something else to occupy my time. Something where I can learn some new skills and feel like I'm part of a team. Until then, it's Squats. 

Rebounding - 30 minutes. 

Theragun. 

Leg Swings and Dynamic Stretches. 

Squat - bar/10 reps, 135lbs/8 reps, 185lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps (no belt).

Power Phase - 405lbs/1 rep, 425lbs/1 rep, 2 sets/1 rep/445lbs.

Pump Phase - 3 sets/8 reps/225lbs.

Theragun. 

CNS is getting conditioned for the heavier weights. I am good for Provincials and solid numbers I just have to convince my head that I am. Still plenty of time to get dialed in. The first 445lbs wasn't quite there. I cut it high on depth. The second one was exactly where I want to be. Now to polish it up in the next couple weeks. I will be ready. 

Snowdaddy 

Day 12 Deadlifts

I worked this morning so up early. Still, there's a bit of fuel left in the tank for training this evening. 

Rebounding - 60 minutes. 

Theragun. 

Deadlifts (no belt) - 2 sets/6 reps/225lbs, 3 sets/1 rep/315lbs, 2 sets/1 rep/385lbs, 2 sets/1 rep/455lbs.

Grip Training.

Feeling big and fat. It's tough to get down to the bar. Next week I'll put the belt on. The grip training was fun. Humbling, but fun.

Snowdaddy