Bench Press

After work I cut the grass. Today was one of the very few days it hasn't been raining. Cutting the grass served as a good warm up before training.

Light Stretches.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/10 reps/225lbs, 2 sets/3 reps/315lbs.

Fat Bar High Rows - 3 sets/12 reps/50kg.

Upper Body Static Stretches.

Solid benching today. Best I've done it quite some time. The fat bar from Bells Of Steel is a new FB Market Place purchase. I'm surprised how much it isolated my back while getting a really awesome forearm pump.

I've been commenting on my sleep lately. With the CPAP machine I've been getting a decent amount of deep sleep acording to my watch. I feel the difference in my body. Not only do I feel rested but I also feel more muscular, stronger and able to handle more weights. I know it's only been a short time but I know my body and I do feel better all around.

Snowdaddy

Squats

To motivate my Squats after work today I did a live stream TikTok. I never get many viewers but it still holds me accountable. Ha! Here's how it went.

Rebounding - 30 minutes.

Leg Swings and Dynamic Stretches.

Squats - bar/10 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/8 reps, 3 sets/1 rep/405lbs.

Static Stretches.

405lbs felt solid for the three singles but I feel would have burry me for the second rep. Good progress. Feeling capable of squatting some big numbers this December for the CAF Westerns in Moose Jaw.

Snowdaddy

Vets and Wet

Yesterday I was going to cut the lawn and train. However, my cat had other plans and we spent 10hrs at the vets waiting for her to be treated. Eventhough we spent the day sitting it was exhausting. Good news is it isn't very serious.

While there we had a severe rain storm and lots of places in the city were flooded. Fortunately, we were alright.

I was going to train today and cut the lawn. Training got done but it wasn't done raining. Oh well, another day. Here's how training went.

Rebounding - 75 minutes.

Seated Log Press - 70lbs/12 reps, 3 sets/6,10 10 reps/160lbs.

Inclined Bench Laterals - 3 sets/12 reps/15lbs.

Static Stretches.

Pretty good shoulder pump. Feeling good and healthy. My sleeps are much better now. Not quite 1.5hrs of deep sleep the last two nights. Feeling well rested.

Snowdaddy

Tattoo

Yesterday I didn't train. Instead I went to get a tattoo. I don't post much about my career but it's given me everything important in my life. Primarily it's given me my wife and then my kids. It's also given me then means to enjoy life and travel the world. I'm a CC130 Hercules mechanic. The H model Hercs in Canada will be retired this November. It's a huge honour to say goodbye to these amazing aircraft. For over 60 years they have been serving Canadians domestic and abroad. It can't be measured how much they have done. I am getting a tattoo to show my respect. The first session is complete. 19 September is session two. Here's what it looks like so far.

As per directions I'm not alowed to push it too hard for the next five days. Sounds like a good day for some easy cardio and mobility work.

Rebounding - 2 hours.

Static Stretches and Thera Gun.

Burning lots of calories. Time for some lunch and enjoy the rest of the day.

Snowdaddy

Squats

Now the FORCE test is successfully complete it's time to get my Powerlifting game going. Squats are on the menu.

Rebounding - 30 minutes.

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

Static Stretches.

This is a good starting point to build on. Feeling good.

Snowdaddy

FORCE Test... Finally

My original scheduled test was almost a month ago. Today, it's done and dusted.

Walk - 30 minutes.

Helps to settle my nerves and aids my warm ups before the PSP lead warm ups.

20m Rushes - 46.0

Sandbag Lifts - 1:39.0

Intermittant Ladden Shuttle - 4:23.1

Sandbag Drag - 20.4

I'm pleased with my overall result. My overall score is slightly higher than last year. I'm really pleased with the 20m Rushes. I beat last year's time by 1.5 sec. The next two exercises I really didn't try my hardest. The times show that and are slower than last year. The Sandbag Drag however, was 7.5 sec faster than last year. The main objective is complete and I can continue being a strongman and employed. Ya me!!!

Snowdaddy

High Rows

With my FORCE test tomorrow I want to stay a little busy but not mess with my prep.

Rebounding - 30 minutes.

High Cable Rows - 5 sets/50kg/12,12,12,15,20 reps.

Feeling good and ready for the test. My nerves are killing me. Stage fright, pre competitive anxiety is something I really need to work on.

Oh ya! Today is my Birthday. Too bad about tomorrow otherwise today would have been an epic training day.

PS. I also just completed my second 28 day 10k steps. So thats 56 consecutive days of at least 10k steps. For the month of August I actually averaged 12,362 steps. New monthly record.

Snowdaddy

Axle Press

Out to the driveway to press the Axle.

Rebounding - 60 minutes.

Axle Press - bar/12 reps, 3 sets/6 reps/115lbs, 2 sets/6,12 reps/145lbs.

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

Last set of presses I treaded like an AMRAP. Good work out.

Snowdaddy

Squats

Squats in the driveway. Pulled my squat stands out. I procrastinated a bit and ran out of time. I would have done more.

Rebounding - 60 minutes.

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

Not heavy because I don't want to mess up my progress for the FORCE test. These all felt really solid. After the FORCE test is done I'm putting weight on the bar.

Snowdaddy

Walking to Appointment

Today I had a specialist appointment fairly nearby my home. I decided to walk.

Glad I did.

Snowdaddy

FORCE test Trial

Not the full FORCE test. Just the portion that causes me the most difficulty and anxiety. I left work earlier to get warmed up and calm down. I walked around the gym for about 15 minutes to prepare.

Rushes - 46 Seconds.

I'm so pleased that the work is paying off. 46 seconds is my best time so far. Since being back. I didn't go sideways either. This gives me an extra five seconds to play with. My FORCE test is this upcoming Wednesday. I now feel confident I'll pass. After that I'll start training for the CAF Powerlifting Westerns this December. My conditioning is better than last year this time. I'm looking forward to getting STRONG again.

Snowdaddy

Rebounding and Running Inplace

Still getting ready for next week. 

Rebounding - 60 minutes.

Running Inplace - 4 sets/200 steps.

Static Stretches.

My first two sets of 200 steps was straight. The second two were done with more mobility in mind stepping in and out. Pretty good idea if I do say so myself.

Snowdaddy

Skipping and Burpies

Home from work early to do PT. Getting ready for my FORCE test next week.

Rebounding - 60 minutes.

Skipping/Burpies - 25/4, 50/8, 50/4, 50/4 reps.

Static Stretches.

This really got my heart rate up. Good stuff for a big fat guy.

Snowdaddy

Bench Press

Last night we went to a good friend's for dinner. We got home around 2300hrs. I was 4k short on my steps to 10k. I got to work rebounding and finally made it to bed at 2350hrs. Step count complete.

This morning I was at the Western Canadian Aviation Museum showing off my airplane. I had a good time answering questions from the public. Several hundred people came by in the 4 hours I was there.

This afternoon after some lunch I got to work.

Rebounding - 80 minutes.

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

WG High Cable Rows - 3 sets/12 reps/50,55,60lbs.

Good training. My left elbow is a bit sketchy but ok. I have an appointment for it next month.

Snowdaddy

Deadlifts and Sandbag

It's been a silly busy end of week and I've only had time to get my steps in. Today a friend came over for some driveway deadlifts. So, I pulled some toys out to play with.

Kettlebell Swings - 20 reps/40lbs.

Driveway Tire Deadlifts - 155lbs/6 reps, 225lbs/6 reps, 315lbs/1 rep, 405lbs/1 rep, 505lbs/1 rep.

I was gonna go up in weight but my left elbow didn't like the traction so I decided to stop. Sandbag time.

Sandbag - Rows - 2 sets/6 reps/150lbs, Shoulder - 2 sets/3 reps.

After that is was put everything away. In other words, cardio.

Snowdaddy

Squats

This morning I got up early to get some rebounding done before going to work. Once at work I was sent home almost right away because we had to come in later on. Good opportunity to get some Squats in. A light start to getting ready for the powerlifting season.

Rebounding - 30 minutes. (morning)

Rebounding - 30 minutes. (afternoon)

Dynamic Stretches.

Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, (belt) 315lbs/3 reps +1,1 reps.

Static Stretches.

My depth was a little suspect so I used two singles to make sure I was below parallel.

Everything felt ok considering I'm stiff and a little sore from the jogging yesterday.

Snowdaddy

Training

Yesterday was boring. I rebounded for an hour and got my 10k steps. Today I split from work a bit early to go to the gym.

Eliptical Trainer - 5 minutes (boring)

Kettlebell Swings - 2 sets/25 reps/45lbs (boring)

Then I pulled my head out of my ass and went outside.

Walk/Jog - as per pictures.

So much better. I'm happy and wished I would had done that from the start instead of wasting the first 20 minutes.

Snowdaddy

Driveway Deadlifts

Today my nephew came over to learn from the master. Deadlift were on the menu.

Rebounding - 30 minutes.

Driveway Deadlifts - 2 sets/6 reps/225lbs, 315lbs/1 rep, 4 sets/1,3,3,3 reps/405lbs.

John did sets with 115lbs and 145lbs (video).

Driveway Push Ups - 3 sets/12 reps.

Rebounding - 30 minutes.

Static Stretches.

Kids today spend entirely too much time sitting and gaming. You get one life to live and one body that enables you to live that life. Look after it so it looks after you. I'll be 54 this year and my body is still healthy enough to easily lift 4 plates for a triple.

Last night I wore my CPAP machine again with good success.

The improved sleep makes me feel amazing. Lets see what the future holds.

Snowdaddy

Walk and Bounce

This morning went for a walk with a little jogging thrown in. I still feel sick. This afternoon I bounced with a little weights.

Walk - 30 minutes.

Rebounding - 60 minutes.

WG Lat Rows - 5 sets/12,14,16,18,20 reps/50kg.

Static Stretches and Theragun.

After this I'm feeling a bit heavy through my sinuses and shoulders. PS, I didn't wear my CPAP machine. I slept like crap. I'm gonna wear it tonight.

Snowdaddy

Sick But Training

This morning I went to cheer on the athletes at 17 Wing Strongest. Small competition. Extremely well run. I didn't compete because I'm still feeling like crap. After I came home I got to work in the garage.

Rebounding - 75 minutes.

Buffalo Bar Bench Squats - 8 sets/6,6,8,8,10,10,12,12 reps/135lbs.

Stretching

So not heavy. Perfect drawn out training while I'm sick. And, it greases the wheels.

Snowdaddy