Around the Block and SSB Squats

Last week was crazy busy. A course Monday and Tuesday the rest of the week was stormy. Basically I did rebounding after work. Nothing heavy or fancy.

Today is Father's Day. An excellent opportunity to do a little something. This morning I went for a walk/job with a few sprints thrown in. Gotta get up on my toes and I did a little.

This afternoon I pulled out my Safety Squat Bar.

Rebounding - 45 minutes.

SSB Bench Squats - bar/6 reps, 3 sets/6 reps/140lbs, 3 sets/6 reps/230lbs. No belt, no sleeves nor wraps.

Static Stetches.

All in all a good Father's Day of training. I feel like I'm finally preparing for the the up coming FORCE test and competitions.

Snowdaddy

Cut Grass and Bench Press

Got home from work to cut the grass then some Bench Press.

Rebounding - 70 minutes.

Bench Press - 3 sets/12 reps/135lbs, 3 sets/6,8,10 reps/225lbs.

WG High Cable Rows - 3 sets/12,16,20 reps/50kg.

Feeling tired. My body feels good. 

Snowdaddy

More Strongmania Pics

 

Light Squats and Rebounding

Home from work. A quick snack then time to get going.

Rebounding - 100 minutes.

Squats - 2 sets/10 reps/bar, 3 sets/10 reps/135lbs.

Running on Spot - 3 sets/100 steps.

Static Stretches.

Trying something a bit different. The rebounder absorbs all my impact. Running on Spot will help me for the real running during the FORCE test. 

Snowdaddy

Back to Work

Nothing difficult of challenging today.

Rebounding - 60 minutes.

Bench Sit Ups - 5 sets/20 reps.

Kettlebell Swings - 3 sets/20 reps.

Dispite my efforts yesterday my core and lower back feel good. In fact my whole body feels remarkably fine. No aches or pains. That's good right?

Snowdaddy

Crazy Week

Almost a week since my last post. Tuesday was a standard day of Rebounding and Static Stretches to prepare for Saturday's competition. Wednesday morning I got up conjested and coughing. That said Wednesday and Thursday were essentially a write off. Friday, I had to go into work during the day for a course. Saturday was game time.

I started feeling better and my coughing toned down a bit. Off to Iron Image Gym in Selkirk for Strongmania 2. Here's how it went.

Log Clean and Press for reps 195lbs. 195lbs equals my PB. I managed three reps. This is a good result for me.

Front Hold 40lbs picture frame for time. I managed to hold it for 52.5 seconds. Another solid performance.

Deadlift Pyramid 435lbs. I had been training this from standard Olympic plate. The competition had us pulling with Rogue Wagon Wheels. Easy Peazy. This was so much fun.

Frame Carry 450lbs. Not so much fun. However, I'm extremely pleased that I completed the couse within the time and I only put it down at the turn. Huge accomplishment for me.

Stone To Shoulder 178lbs. I'm never done this so I just grabbed the stone and heaved it similar to 150lbs sandbag at home. I was successful at two reps.

I finished first in the M2 division. I'm more proud of my performance in each event. I've made some really good progress lately dispite my outside training life trying to derail me. Such a great fun day with amazing people.

Now to get prepared for the FORCE test in August and probably a CAF Powerlifting meet after that.

Snowdaddy

Around The Block & Burpies

Such a perfect day. About 26°C with a pleasant breeze.

Walk - 2km

Rebounding - 40 minutes.

Burpies - 3 sets/8, 10, 8 reps.

High Cable Rows (NG) - 2 sets/12 reps/50kg.

Static Stretches.

Keeping busy but not crazy. Resting for the competition this Saturday.

Snowdaddy

Too Hot!!!

This weekend is Hot! Yesterday I helped at the Western Canada's Strongest Master. I didn't do a full day as I had to meet up with some highschool friends for supper. Still, I was out in +32°C full sun for about 4 hours. I got <10,000 steps.

Today I cut the grass and took cardboard boxes for recycling before some rebounding.

Rebounding - 60 minutes.

Static Stretches.

Kettlebell Swings - 3 sets/20,25,30 reps/40lbs.

Again it's Hot!!! +34°C. I was again able to get <10,000 steps.

Snowdaddy

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