RCAF Run and 22.5k Steps

The day started with the RCAF Run. I chose to walk 5km and my eldest daughter joined me. 

Later in the day I was bored so I did some rebounding.

Before I knew it I was setting a new personal best step count. Crazy!

Snowdaddy

Rebounding 2hrs

Such a perfect day to train in the garage with the door open. It's been stormy the last two day. Not today.

Light Stretches.

Rebounding - 120 minutes.

Push Ups - 4 sets/15 reps.

WG High Cable Rows - 4 sets/12 reps/60kg.

Laying Leg Raises - 4 sets/12 reps.

Plate Front Raises - 4 sets/10 reps/45lbs.

Static Stretches.

I went for a haircut this morning then got home for breakfast. After that, training.

Snowdaddy

Deadlifts

As with Sunday I wanted to lift at least the competition weight. That would be 435lbs.

Deadlifts - 2 sets/6 reps/225lbs, 315lbs/6 reps, 405lbs/5 reps, 455lbs/3 reps.

The Blower Motor on our furnace crapped out. The house has been really warm all week end. The repair man finally came today in the middle of training. I also played host to an old friend for a good portion of the afternoon. Then a storm rolled in. Glad I was able to train.

Snowdaddy

Log Work

Today I got out to the driveway for some much needed Log C&P. It took a while to gain the motivation. I sat for about 30 minutes before gathering the courage to train. After I started everything went really well.

Log - 70lbs/1 clean, 12 press, 120lbs/1 clean, 6 press, 160lbs/1 clean, 6 press, 200lbs/1 clean, 2 press, 1 clean, 3 press, 3 clean 2 press.

Plate Side Laterals - 3 sets/16 reps/25lbs.

The competition weight is 195lbs. I weighed the log and plates. It actually weighed 204lbs. I should be good for a few reps at competition.

Snowdaddy

Walk

Next week is the RCAF walk/run. My CoC has made it mandatory. I'm good for 2-3km but this is going to be 5km. And, it will probably be in the heat. Today its overcast but still 30°C. Perfect day to trial 5km.

Static Stretches

Snowdaddy

Sandbag

My upper back and shoulder are feeling somewhat normal. Not much time left until Strongmania 2 but there's enough. With a head full of negativity I got out to the garage.

Rebounding - 60 minutes.

Kettlebell Swings - 3 sets/20 reps/40lbs.

Sandbag Work - Rows 2 sets/6 reps/150lbs, Shoulder 4 sets/1,1,3,3 reps/150lbs.

Static Stretches.

It's Hot today, +34°C. I was soaked. Now I feel better. Until tomorrow. Ha!

Snkwdaddy

Frame Holds

Yesterday I went for a walk around the block but I took the day off of weights. I felt exhausted. Today I felt much better. In preperation for Strongmainia 2 I practiced holding a frame. Actually it was my trap bar. 

Rebounding - 60 minutes.

Frame Holds - 135, 225, 315, 435, 435, 525lbs.

Static Stretches.

These felt ok. More practice next week will help for sure. 450lbs is the competition weight. I guess I goofed with the 435lbs.

Snowdaddy

Deadlifts

Another warm and sunny day. Too bad I have to work. Oh well, at least I get to enjoy the morning with a walk.

Walk Around The Block - 2.24km

After that and a water break it's time to train.

Rebounding - 45 minutes.

Deadlifts 315lbs/1 rep, 315lbs/6 reps, 405lbs/1 rep, (raised platform) 405lbs/2 sets/2 and 3 reps.

Static Stretches

These felt good considering how un-strong I feel lately. Now it's time to start getting ready for work

Sniwdaddy

Standing Log Press

I feel like crap today eventhough weatherwise it's a gorgeous day. Maybe after some training I'll feel better.

Rebounding - 60 minutes.

Standing Log Press - 3 sets/6,8,12 reps/70lbs, 2 sets/8,12 reps/100lbs, 2 sets/8,12 reps/140lbs.

Front Hold - 3 sets/45lbs.

No support equipment for the log. Considering my left shoulder lately I'm pleased with today. Actually my shoulder feels pretty good. I'll see tomorrow.

Snowdaddy

Walk

Such a beautiful day. 23°C and sunny. Good day for a walk. A little farther than normal.

This felt really good. A bit warm but I felt good.

Snowdaddy

Sand Bag Work

My shoulder and upper back are still an issue. I've had issues before and they haven't stopped me. A little break to heal up then slowly back at it. Deadlifts on Thursday. Sand Bag today.

Yesterday I didn't train but I did manage to get 10k steps.

Today went something like this.

Rebounding - 90 minutes.

Kettlebell Swings - 2 sets/20 reps/40lbs.

Sand Bag Work - picks 3 reps, picks 6 reps, pick and squat 6 reps / 150lbs.

Push Ups - 3 sets/10 reps.

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

Static Stretches.

Currently I feel good. My chest, shoulder and upper back feel ok. We'll see tomorrow.

Snowdaddy

Anniversary and Deadlifts

Yesterday was my 26th Wedding Anniverary. My lovely wife and I went out for dinner. After that I got to work rebounding to get my steps in.

Speaking of steps. Today marks 9 consecutive days of 10k steps or more. After work I got to training.

Rebounding - 45 minutes.

Deadlifts - 135lbs/12 reps, 225lbs/6 reps, 315lbs/6 reps, 315lbs/6 reps (OH Grip).

I don't want to push as my sholder still feels suspect. 315lbs felt routine. No issues. Next week I'll push deadlifts a bit more. I will push other exercises going into the weekend.

Snowdaddy

Kenora and Light Squats

Yesterday was "May 24" or Victoria Day. A National holiday. It was grey and cool so we decided to get my parents and go on a drive to Kenora. We had a really nice day. Getting out to see something different. When I got home I hit the rebounder to achieve my 10k steps along with 3 sets of kettlebell swings. 20 reps, 40lbs.

Today I got home from work and went for a walk/jog.

I pushed the first km to a new season's best time. Of course I'll be beating that shortly.

Once home again I got onto the rebounder.

Rebounding - 40 min.

Axle Squats - 3 sets/6,8,10 reps/115lbs.

Static Stretches.

Now time to eat. I'm hungry.

Snowdaddy

Light Upper Back

Feeling a bit better. Time to hit something I haven't in a while. Not wanting to aggravate myself further. Light upper back work is on the menu.

Rebounding - 65 minutes.

Bent Over Axle Rows - 4 sets/10 reps/115lbs.

Axle Deadlifts - 4 sets/10 reps/115lbs.

Static Stretches.

My upper back and shoulders feel more loose. I'll see what tomorrow brings.

Snowdaddy

Still Recovering

My upper body is still suffering. So there for I'm still recovering.

Walking - 2km around the block.

Rebounding - 50 minutes.

High Cable Rows - various grips and weights with Fat Bar/8 sets.

Got my steps. I am feeling better.

Snowdaddy

Stiff and Sore and Sit Ups

I'm still stiff across my rear shoulders and upper back from the competition. After Bench Press and Dumbbell Flys I'm sore across my upper chest and front shoulders. I guess today was a break.

Walk - 2km around the block.

Rebounding - 35 minutes.

Bench Sit Ups - 3 sets/10,15,20 reps.

Light Stretches.

Now I need to get ready for work.

Snowdaddy

Bench Press

The weather today is weird. High gusting winds are picking up the dry dirt. A little bit of rain is coming down as mud. Good day to stay indoors.

Rebounding - 90 minutes.

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

Lying Dumbbell Medley

Reverse Flys, Triceps Ext, Normal Flys, Triceps Ext - 3 sets/12 reps per exercise/15lbs.

Bench is feeling stronger. Good training.

Snowdaddy

Better

Today felt better.

Light Stretches.

Rebounding - 35 minutes.

Kettlebell Swings - 4 sets/25 reps/40lbs.

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

Walk/Jog around the Block.

Static Stretches

I wanted to beat 12 min for the first km. Turns out I beat it for the second km but beat 11 min for the first. I'm pleased. My lungs were'nt burning like they did last year around this same time. I felt like I was able to jog further. However, my feet and ankles aren't conditioned for jogging yet. Time to get the lifting organized for Strongmania but the walk/jog around the block is on point.

Snowdaddy

Crazy Days

Here's what's been happening since my last post.

Wednesday, my upper back was still a problem so I didn't do anything but try to roll it out and medicate.

Thursday thru Saturday, I was deployed to Baggotville Quebec. It was a really good trip and I had a great time. My back was feeling slightly better.

Sunday was Mother's Day so I spent the day with my wife and Mother.

Monday I walked around the block again and finished it with Kettlebell Swings 3 sets of 20 reps with 40lbs. In the afternoon and evening I went to work.

This morning I had all the intent of getting back on track and train for my FORCE test and the up coming Strongmania 2. However, my 17 year old cat Juno decided he was done. My wife left work and I called in. We went with the kids to the vet and had him put down. Sad but for the better. We'll miss him but it was his time. Love you always Juno. My Handsome Boy.

 

Maybe tomorrow I can get back on track but for now I'm gonna grieve my buddy.

Snowdaddy

Bench Press

With my upper back and shoulders in this state I feel I shouldn't exercise anything that may aggravate the issue. This substantially limits what I can do. 

Rebounding - 60 minutes.

Bench Press - 3 sets/15 reps/135lbs, 4 sets/10 reps/225lbs.

Theragun.

Everything went alright. Now time to rest.

Snkwdaddy