A Top 40 Weightlifting Blog

Thursday, January 16, 2025

Tire Deadlifts

Jon Pall Sigmarsson was born on april 28th 1960 and his all time favorite movement was the deadlift. 🇮🇸
Therefore, we on the day, of his all too early passing - 16th January - We do deadlifts!!!

Rebounding - 20 minutes.

Tire Deadlifts - 2 sets/6 reps/230lbs, 320lbs/1 rep, 410lbs/1 rep, 500lbs/1 reps, miss 550lbs x 2, 320lbs/6 reps, 320lbs/10 reps.




500lbs felt so effortless I thought I'd be able to pull 600lbs. I'm surprised 550lbs pinned me, twice. Oh well, considering my hip was bothering me so much and just recently, I'll take 500lbs.

Snowdaddy



Wednesday, January 15, 2025

Inclined Swiss Press

Working on the same muscles used with Log Presses but much more controlled.

Rebounding - 30 minutes.

Inclined Swiss Press - 3 sets/12 reps/110lbs, 2 sets/8 reps/160lbs, 2 sets/8,10 reps/180lbs.


Dumbbell Side Laterals - 2 sets/12 reps/20lbs, 30lbs/12 reps.

Feeling really good and strong. I'm about 10lbs heavier than pre holidays. Tomorrow is World Deadlift Day. The day To honour The legend Jón Páll Sigmarsson.

Jon Pall Sigmarsson was born on april 28th 1960 and his all time favorite movement was the deadlift. Therefore, we on the day, of his all too early passing - 16th January - We do deadlifts!

Snowdaddy



Tuesday, January 14, 2025

SSB Bench Squats with Chains

Thats quite a mouthfull. I wanted to play with my toys to gain some motivation. I'm glad I did. Weights were pretty good considering what I've been lifting lately.

Rebounding - 30 minutes.

SSB Bench Squats with Chain - Bar (50lbs)/6 reps, Bar + Chain (90lbs)/6 reps, 230lbs/6 reps, 320lbs/6 reps, 2 sets/6 reps/410lbs.



Stretching.

Obviously the 410lbs is actually 320lbs of plates and bar plus 90lbs of chain. My left hip has recently started to cooperate. I'm happy. Fat and happy.

Snowdaddy

Sunday, January 12, 2025

Training?

I'm a bit confused as to what to call today's training. More grip than anything but still had some fun with other exercises.

Rebounding (with heavy grips and leg raises) - 40 minutes.
Heavy Grips - 4 sets per hand/12 reps/150, 4 sets per hand/12 reps/200.
Lying Leg Raises - 2 sets/25 reps.

Trap Bar Holds - 230lbs/30 sec, 330lbs/30 sec, 430lbs/30 sec, 540lbs/almost 20 sec.




Push Ups - 3 sets/12,14,16 reps.

High Cable Rows - 3 sets/12 reps/50kg.

I'm happy with training. A good finish to the week end and a great start to this next week.

My hip didn't bother me at all this morning. Here's to more pain free mornings.

Snowdaddy

Friday, January 10, 2025

Log Press

Working nights so training this morning. I've decided to focus on dynamic presses instead of going heavy. My best Log Press is 215lbs with the wooden log I made. Today I worked for reps at aprox 65%. 

Rebounding - 30 minutes.

Theragun

Log Press - 70lbs/12 reps, 120lbs/6 reps, 3 sets/6,10,10 reps/140lbs, 2 sets/10 reps/70lbs.


Cable Press Downs - 3 sets/12 reps/30kg.

The final two sets of 70lbs had more snap than any log training before. Mission accomplished. More to come.

Snowdaddy

Wednesday, January 08, 2025

Squats

Yesterday I was late getting going. However, I still managed 40 minutes of rebounding combined with grip training with Heavy Grips. Up to the 200 with sets of 12 reps.

Today I started early with going to the hospital to find out about my hip. I'll comment on that shortly. After getting home and having some breakfast I got to work.

Rebounding - 30 minutes.

Squats (sleeves, no belt) - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 3 sets/3 reps/275lbs.


Split Squats - 3 sets/12 reps per leg.

Regarding my hip. Dr seems to think it's a tight piriformis thats aggravating my sciatic nerve. 


Hense, the pain. He prescribes I do pigeon stretches regularly.


This makes total sense. If it doesn't help I'll go back and physio will be prescribed.

Snowdaddy

Sunday, January 05, 2025

Curls and Extensions

As the evening came I started to get restless. Its nice having a gym in the garage to put excess energy to good use.

Swiss Bar Curls - 6 sets/12 reps/70lbs.

Fat Bar Cable Ext - 3 sets/12 reps/25kg, 3 sets/12 reps/30kg.

Good arm pump and a place for dinner to go.

Snowdaddy

Rebounding & Core Work

My hit is finally settling down. No pain this morning. I may get into something else this evening but for now this is what I did so far today.

Rebounding - 45 minutes.

Rebounder Leg Raises - 2 sets/25 reps.

Theragun.

Cramping kept me from doing more core work. Feeling good.

Snowdaddy

Saturday, January 04, 2025

Farmers and Vikings

The intent today was to do several Farmers holds for around 30 seconds. However, I received a slight twinge on my upper right hamstring from Log work on Wednesday. I did a bit but felt like I needed to move on to something else.

Rebounding (with grip work) - 30 minutes.

Farmers Hold - 2 sets/215lbs per hand/20 sec.


Viking Press - 2 sets/160lbs/12 reps, 2 sets/175lbs/12 reps.


Feeling good.

Snowdaddy

Wednesday, January 01, 2025

Log Press

For Christmas Santa brought me a log. It's a smaller diameter / shorter log. That's perfect for the smaller space I train in. With the charity log lift coming up in March it's time to train.

Rebounding - 30 minutes.

Log Lift - log (70lbs)/6 reps, 120lbs/6 reps, 3 sets/4,5,5 reps/170lbs.


Cable Triceps Ext - 2 sets/12 reps/30kg.

Standing Barbell Press - 2 sets/6,12 reps/135lbs.


Not bad considering I haven't touched a log in over a year. For sure it will get much better. My initial goal will be the same as it was last year, 220lbs.

My hip felt much better this morning. It was still present but didn't hinder my morning routine.

Snowdaddy

Tuesday, December 31, 2024

My Year in Reflection / Prediction

 As per normal every year I make predictions of my year to come and only about 25% is correct. The rest is completely a wild card. The following is a "cut and paste" of my annual prediction a year ago.

Here is my prediction for 2024.

So far it looks like it's going to be the conclusion of everything that's been happening in 2023. It's going to be a huge year. However, there isn't a whole lot to discuss as the wheels are already in motion  for what's going to happen.

The kitchen/house should be done by the spring. Couple more months to go.

My parents are selling their house in Nova Scotia and moving to Winnipeg. Hopefully this will happen shortly after the Manitoba Provincials 2-4 February. Having them here will be a huge improvement in their quality of life.

I will be starting another job. I hope I can get into the reserves.

I may be getting a new (to me) car.

Maybe I'll do a Strongman competition in the fall. 

Here is what actually happened. It's not as different as it usually is.

2024 began with me quitting the Commissionaires. I won't go into details but leaving and being unemployed was a much better option than staying. Shortly after terminating my part time employment a friend of mine posted a link to a message published by the Canadian Armed Forces. Very early 2024 a fellow veteran posted a link on social media to a message from the Canadian Armed Forces titled, “Re-enrollment, Wanted: Experienced former RCAF members for re-enrollment. The RCAF is actively seeking to re-enroll former members, who were fully trained in their RCAF occupation and who meet the suitability requirements, as skilled applicants.” I seen his post, read the message and after a brief conversation with my wife decided to submit my name to return to uniform. 27 years ago I walked into recruiting to join the Canadian Armed Forces. Dejavu as I started it all over again. After what seemed like an endless amount of paperwork 1 August 2024 I was sworn into the CAF again. My first day back to work was August 12th. Crazy, I know.


The house / kitchen is complete and it's amazing. Our time in pennance was worth it. Everything is perfect, however, it seems like a never ending battle to reorganize. My wife and I are very pleased with quality of work that was done and a much better utilization of space. To date we've done so much with the house. 2024 marked 10 years being here. 

On the subject of the house, my daughter and I made the trip to Nova Scotia to help my parents "down size" in preperation for selling thier house. In May we spent a month helping my parents. Heading home we drove my parent's SUV to Providence Rhode Island to meet my daughter's online boyfriend. 3 days at an Air B&B confirmed they are truly in love and meant to be. Fast forward to August and he's staying with us for six months. He's a great guy and very good for my daughter.

During the summer my parent's house sold. We found them a lovely home within walking distance. The move was chaotic but I wasn't working so my efforts were put into making the move happen for them. Most of the family was there to help them. My sister and two of her kids came out. With the work from my all of us including my wife and kids they were quickly moved in. The remainder to the summer was spent with lots of visits to Grandma and Grandpa's catching up for the years we were appart. It's nice having them here.

My wife is status quo and happy with her job. Our eldist daughter is almost done univeristy with outstanding grades. Her BF and her are still going strong and looking at getting a condo in 2025. Our son is still living out of province and still having fun with his career. Next daughter is enrolled in university taking early childhood education. She's doing a great job of balancing school and spending time with her boyfriend while he's here. Plans for thier future plans are still to be figured out. Our youngest is still in highschool and ideas for the future haven't happened yet. Despite the crazy chaos our immediate family is pretty normal.

As far as I'm concerned I'm now 52 and starting to feel my age. I've got loads of ideas and motivation but aches and pains are holding me back. I managed to lose 25lbs after getting back into uniform. I'd like to lose more but I constantly sabatage myself with food. I'm waiting to hear back from the men's clinic about lowish T levels. It would explain a lot if this fixes my age. Training is consistant. In February I competed at the Manitoba Provincial Powerlifting Championships. There I broke the Squat, Bench Press, Deadlift and Total Provincial records in all weight classes. In November I competed at "Iron Claw", Manitoba's first sanctioned grip competition. Also in November I competed at "Deep Freeze", a WRPF push / pull competition. As there were no National WRPF records for 50-55 SHW Men I am now the WRPF National record holder for Bench Press and Deadlift. For Christmas I got a log for training. The 2025 transition to Strongman is gonna happen.


2025 Predictions.

As I predicted in 2023, 2024 would bring conclusion. 2025 is a brand new year. New job, new sport. I really want to get into Strongman but I've got to complete a FORCE test before my one year anniversary in August. Now that I've put everything on paper sort a speak, my forcast is this. I'll get an appointment at the Men's Clinic and recieve some sort of hormone replacement such as testosterone. Shortly after that I'll start feeling like my regular self. I'll gain much needed energy and lose more body weight without comprimising strength. Once I feel like a warrior again I will be ready for battle. So far I've signed up for a chairity log lift in March. I also intend on doing a full Strongman competition in May.

Having my parents here is a load off our minds. There are here so we can help out as they get older. Driving is a big point. More so, it's nice to have them here so we don't miss spending anymore time they have left.

Seems like two out of the four children have their forever friend figured out. It'll be interesting to see where this leads. All the kids are doing well and will continue to do so 2025.

My wife will continue to enjoy where she works and we'll work at planning for retirement. Forecasting retirement NLT 2030.

Work will be work. I have a five year contract to complete. After that my time belongs to my wife and kids. I refuse to give up those golden years. 2025 will be about getting my authorizations back and be as productive as I was before I retired in 2019. There's lots of changes at work and I'm really enjoying being there. The problems I had in 2019 aren't relative. I have a new sunny disposition and enjoy work. The challenge is fun.

Happy New Year!!!

Snowdaddy


Sunday, December 29, 2024

Squats

Seems like this is becoming a trend. I get an injury then once I've had enough nonsense I decide to forget about it and move on. My hip is still an issue in the morning. I've stopped taking the Naproxin but the heating pad really helps first thing. After about 30 minutes on the heating pad I'm back to normal. So normal I decided to get back to some Squats.

Rebounding - 30 minutes.

Theragun.

Squats (knee sleeves, no belt) - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/1 rep, 335lbs/1 rep, 335lbs/1 reps.


BW Bench Squats - 3 sets/12 reps.

No issues post training. The Bench Squats were just to get blood flowing through the muscles. 335lbs Squats were well controlled.

Snowdaddy

Saturday, December 28, 2024

Bench Press

My left hip is still bothering me. Fortunately, it's sore only in the morning. By the afternoon I feeling good. Time to train.

Rebounding - 30 minutes.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 4 sets/1,3,3,3 reps/295lbs.


Cable Ext - 3 sets/12 reps/25,30,35kg.

Dumbbell Side Laterals - 3 sets/12 reps/20,20,30lbs.

On top of the recorded exercises I did grip work during rebounding. I also did 3 sets of knee ups, on the bench, after each set of presses for 12 reps. A decent amount of training.

Snowdaddy

Thursday, December 26, 2024

Boxing Day Deadlifts

A week has gone by and my hip is still problematic every morning. It seems to be a pinched nerve that radiates all the way down to electric shocks in the sole of my left foot. Usually, within a couple hours, the pain decreases to a managable scale. Luckily it didn't effect Christmas.

Today is Boxing Day. I love training on important days, like Christmas. Boxing Day is second best.

Rebounding - 40 minutes.

Theragun.

Deadlifts (OH Grip) - 6 sets/6 reps/225lbs.


Historically Deadlifts have been good medicine for any back/posterior problems. Maybe I'll be fixed tomorrow morning. Not even close to heavy.

Snowdaddy

Thursday, December 19, 2024

Hip Update

Yesterday my hip felt great. I got out to the garage for 30 minutes of rebounding, some light exercises and mobility work. I felt so good that I stopped the pain meds.
Last night I slept very well. This morning I thought I was gonna die. The pain was excruciating. I felt throwing up. Eventually, everything settled down and I was able to get to the hospital. There I was told to medicate at regular intervals through out the week instead medicating reactive to when I hurt. Feeling much better now.

This afternoon I wanted to get some exercise done.

Rebounding - 45 minutes

Grip Work

Now it's time for some dinner before going out Christmas shopping.

Snowdaddy



Monday, December 16, 2024

Time for a break

This morning the hip pain was excruciating. I went into the MIR. There a Physiotherapist checked me out and said it wasn't what I thought. Piroformis Syndrom. Through range of motion he concluded I strained something in my hip and that rest is the best medicine. Rest and moderate movement. I guess I'll go Christmas shopping today.

Snowdaddy

Sunday, December 15, 2024

Lots Going On

I started Christmas leave yesterday. Three weeks off are gonna be great. Especially since my son and brother-in-law will be here to celebrate with us.
In addition to this I received an invite to the following.



I want 2025 to be my debut in Strongman. The Western Canadian Strongest Master is a sign from higher. However, I'm having problems with my piriformis. I spent most of today icing my right butt cheek. It feels better this evening but this morning I was in agony. Hopefully it's better tomorrow.


With my right piriformis feeling somewhat normal I decided to do some upper body.

No Rebounding.

Inclined Bench Press - 3 sets/12 reps/135lbs, 3 sets/12 reps/185lbs, 3 sets/12 reps/135lbs.


Cable Ext - 3 sets/12 reps/30,35,40kg.

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

Good upper body pump. I kept the rest short between sets to keep my heart rate up.

Snowdaddy

Saturday, December 14, 2024

Trap Bar Rack Pulls

Going out for dinner with my wife tonight. Dispite running around most of the day I needed to do a little something before going out.

Rebounding - 30 minutes.

Trap Bar Rack Pulls - 130lbs/12 reps, 230lbs/12 reps, 3 sets/12 reps/330lbs.


No belt, no chalk, no straps. These felt great. Really good work. Tomorrow I'll talk about an amazing piece of news.

Snowdaddy

Tuesday, December 10, 2024

Inclined Presses

I wanted to train at bldg 90 today but I quickly ran out of time. 

Inclined Smith Machine Press - 2 sets/12 reps/90lbs, 2 sets/12 reps/140lbs, 2 sets/8 reps/160lbs, 3 sets/8 reps/180lbs.

Now I need to go pick up my wife. More work is needed eventhough I have a good upper body pump.

After work. After supper. After an unplanned nap. I got out to the garage to finish my day.

Rebounding - 40 minutes.

Straight Arm Press Downs - 4 sets/12 reps/15,20,25,30kg.

It's gonna be very cold tomorrow. Of course it's gonna happen.

Snowdaddy

Monday, December 09, 2024

Squats

The weekend was really busy and all I did was rebound. No weights. Today I have to rectify that.

Rebounding - 30 minutes.

Theragun and Dynamic Stretches.

Squats (knee sleeves no belt) - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 315lbs/3 reps, 3 sets/1 rep/315lbs.


Splits Squats - 3 sets/12 reps per side.

BW Calf Raises - 4 sets/16 reps.

No belt felt ok. My core must be coming along. Working form for one rep. Last single looked good.

Snowdaddy