Halloween Deadlifts

Put on my big blue bunny costume to attend Ataloween at Atalo Gym. I was invited by my daughter who regularly trains there. We had a great time and got in some solid training. I was only interested in hitting my Deadlift opener.

Deadlifts - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep, 2 sets/1 rep/495lbs.

Using a Rogue Deadlift bar, using liquid chalk and wearing my bunny suit (for all including the first single. Not the second single) was interesting. 495lbs went well and really wasn't much of an issue. I'm pleased.

When I got home I had to get my steps in.

Rebounding - 1hr 30 minutes.

Bench Sit Ups - 5 sets/12 reps.

Static Stretches.

Good stuff!

Snowdaddy

Bench Press

Another busy week. Wednesday we had PT with work and I got about 45 minutes of circuit training before coming home and getting an hour of rebounding. Thursday was also an hour of rebounding. Today I got home from work and out to the garage.

Rebounding - 90 minutes.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 315lbs/3 reps, 345lbs/1 rep, 350lbs/1 rep, 330lbs/2 reps.

WG Fat Bar High Rows - 50kg/12 reps.

Felt good. Now I gotta get a shower, change and go out.

Snowdaddy

Squats

After the crazy weekend I've been feeling not great. Not bad but nothing to follow through with heavy training. Today I got under the bar.

Rebounding - 60 minutes.

Light Stretches.

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

As I said, not feeling it. Just want to position myself for some solid training later in the week and next week. Prep for the Westerns without injury. Smart.

Snowdaddy

Hercules Crazy Weekend

Thursday was a day off training. However, I managed to get over 10k steps. Friday I was running really short on time. I got my steps in but had to go to a mess function on the base in the evening. Still no time to really train. Saturday was a complete write off for training. It was spent celebrating the CC130 Hercules. The morning I organized and tried to pull the Herc. I only managed about 12 inches. Still, the event was a huge success and 16 athletes got thier chance to pull a piece of RCAF history.

2026 Herc Pull

After the pull we towed the plane over to the Western Canadian Aviation Museum for the retirement gala. It was awesome. My beautiful wife and I got dressed up to enjoy a dinner out. All in all my day started when I got up at 0545hrs and finished at 2330hrs when I finally laid down. I was exhausted.

Today I feel like crap so I got my steps and did a little bench press. Tomorrow I have an appointment to check out my collar bone and left elbow.

Snowdaddy

Bench Press

Training at bldg 90 during working hours. Awesome!

Light Stretches with band.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 2 sets/3 reps/315lbs, 2 sets/1,2 reps/335lbs, 2 sets/1 rep/345lbs, 225lbs/12 reps.

OH Plate Ext - 2 sets/16 reps/45lbs.

Plate Curls - 2 sets/16 reps/45lbs.

Med Grip Pull Downs - 3 sets/12 reps/100,130,160lbs.

Really good pump. Now to go for a walk to get my steps.

Snowdaddy

Squats

Sunday I was busy doing yard work and I took the day off weights. I still rebounded for an hour to get my steps in. That evening I started feeling sick. Monday I called into work sick. Not well enough to lift but I still bounced for 2 hours. Afterwards I took it easy.

Today I went to work. I felt really good. Squats after work.

Rebounding - 30 minutes.

Squats - bar/10 reps, 135lbs/6 reps, 225lbs/3 reps, 315lbs/3 reps, 405lbs/1 rep, 405lbs/1 rep, 405lbs/2 reps, 415lbs/2 reps.

Static Stretches.

I was too forward over my toes wearing my lifters. I switched to flat soles for the last two doubles. Much better.

Snowdaddy

Bench Press

Today I got busy on the bench.

Rebounding - 2hrs.

Bench Press - 135lbs/12 reps, 225lbs/12 reps, 315lbs/3 reps, 335lbs/2 reps, 340lbs/2 reps.

Fat Bar High Cable Rows - 50kg/12 reps, 55kg/12 reps, 60kg/12 reps.

Good training. Now I gotta go out.

Snowdaddy

Deadlifts

With a month to go before the CAF Westerns it's time to get serious about putting some weight on the bar. My lovely wife is away for the weekend. So, my time is my own. Deadlifts it is.

Rebounding - 1.5hrs.

Deadlifts - 3 sets/1,1,6 reps/225lbs, 315lbs/1 rep, 2 sets/1,3 reps/405lbs, 2 sets/1,2 reps/495lbs.

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

Left some meat on the bone. 495lbs moved a little slow but didn't feel that heavy. Room to improve next week. I'm pleased. Everything stayed together.

Snowdaddy 

Arms

This morning I got to work in the garage.

Rebounding - 1.5hrs

Axle Bar Curls - 2 sets/12 reps/45lbs, 3 sets/12 reps/55lbs.

Axle Bar OH Ext - 2 sets/12 reps/45lbs, 3 sets/12 reps/55lbs.

Then I had to go into work for a little while. When I got home I did a little more.

Rebounding - 30 minutes.

Gotta get those steps in. Welcome to the gun show.

Snowdaddy

Axle Press

Home again today. Lets get training.

Rebounding - 90 minutes.

Standing Axle Press - bar/12 reps, 2 sets/6 reps/115lbs, 3 sets/6 reps/165lbs.

Dumbbell Side Laterals - 3 sets/12 reps/15lbs.

Good shoulder pump.

Snowdaddy

Home Again

I returned home yesterday afternoon. In time for a wonderful family Thanksgiving. Before I left Comox I had a wonderful visit with some long time friends. They took me fishing on the Pacific ocean. There, I caught a little fish we put back. We almost crashed into a humpback whale. And I caught the biggest fish of our day out. Crazy. 

My steps lagged over the weekend so today I had to "step" it up.

Rebounding - 2.5hrs (15,000 steps)

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

Squats - bar/10 reps, 2 sets/10 reps/135lbs, 5 sets/6 reps/225lbs (no belt, no sleeves, no squat shoes)

NG Bench Press - 3 sets/12 reps/135lbs.

WG High Rows - 3 sets/12 reps/60,65,70kg.

Static Stretches.

Now time for a shower and dinner.

Snowdaddy

On Course

All week I've been in Comox BC on a course. No training but lots of walking and enjoying the outdoors in BC. Beautiful. Today and the weekend I'm visiting with an old friend. This afternoon we did a little training.

Light Stretches.

Bench Press - bar/12 reps, 2 sets/12 reps/135lbs, 225lbs/12 reps, 3 sets/6,8,8 reps/275lbs.

Light Stretches.

Good training. Now to visit.

Snowdaddy

Keeping Busy

I got the big lifts in earlier in the week knowing the week was going to finish up on a busy note. On Thursday my TRT injection felt off and a muscle spasmed in my leg. On Friday it felt like I have a deep bruise in the muscle. However, Thursday and Friday I managed to get my steps in. Good for me.

Today I wanted to train a bit because tomorrow morning I leave for Comox BC for a week long course. Only a week but I'm not sure about what I'll be able to do for training. In reality a week off the weights focusing on body weight exercises, mobility and walking won't do me any harm.

Here's what happened today.

Rebounding - 2hrs, 5 minutes. (a long one)

SSB Squats - bar/6 reps, 4 sets/6 reps/145lbs.

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

MG High Cable Rows - 3 sets/12 reps/60kg.

Triceps Cable Ext - 3 sets/12 reps/20kg.

Static Stretches.

Feeling alright. Now I gotta get packed and enjoy some dinner.

Snowdaddy

Driveway Deadlifts

Yesterday was a busy work day. I managed to get 30 minutes of Rebounding and Static Stretches in before going to work. I got my 10k steps, barely.

Today is the National day of Truth and Reconciliation. With the day not at work I need to put in the work.

Light Stretches.

Rebounding - 90 minutes.

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

Static Stretches.

These pulls all felt strong and solid. Controlled with a bit left in the tank. My left elbow doesn't like the traction but it doesn't feel any more serious than usual. I have an appointment for it at the end of next month.

Snowdaddy

Bench Press

I decided to train at work today. Nothing fancy just moving the bar.

Light Stretches with Band.

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

Back to work.

All reps felt well controlled and not overly difficult. Good progress on the bench for sure.

Once I got home I had to bounce.

Rebounding - 30 minutes.

I got my 10k steps. More to follow regarding steps tomorrow. Stay tuned.

Snowdaddy

Squats

Saturday I sorta took the day off. No weights but I still did an hour of Rebounding while watching the Strongest Woman In Canada (SWIC) and the amature Strongman Nationals. I have several friends competing and I wanted to cheer them on.

Today I finished watching the SWIC and Nationals. Congrats to Anna (1st Open) and Michelle (1st Open 40+). Outstanding performance by all the athletes!

Inspired, I got my Squat on.

Rebounding - 30 minutes.

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

Static Stretches.

So good. These felt a little heavy but I still pushed through. It'll be lighter next time.

Snowdaddy

Hercules Pull

I've been working to bring a dream to reality. Check out the following. I am also planning on pulling.

Hercules Pull

Wish me luck.

Snowdaddy

Push Ups

Home from work and some lighter conditioning.

Rebounding - 60 minutes.

Push Ups - 10,12,14,16,18,20 reps.

Static Stretches.

A little something the day after heavy Deadlifts. Good therapy.

Snowdaddy

Deadlifts

Competition dates have been posted for the Canadian Armed Forces Western Powerlifting Championships. 16-17 November at CFB Wainwright Alberta. Time to start getting serious. This week so far has been pretty good. 425lbs Squat, 330lbs Bench and today's Deadlifts.

Rebounding - 60 minutes.

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

Deadlifts - 225lbs/6 reps, 225lbs/1 rep, 315lbs/1 rep, 2 sets/1 rep/405lbs, 2 sets/1 rep/495lbs.

It's nothing crazy but a solid place to start. My back problems from before are gone and I feel ready to get going.

Snowdaddy

Bench Press

Yesterday I went to the movies and dinner with my daughter. Fun evening out but didn't do any training.

Today I did some running around after work but then got to work as soon as I got home.

Rebounding - 30 minutes.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 315lbs/2 reps, 330lbs/1 rep, 330lbs/2 reps.

High Cable Pull Downs - 2 sets/12,20 reps/60kg.

The weights are still going in the right direction, up.

Snowdaddy