Last Day

This morning I went to the gym with my son for my last serious jogging training day. I figured he would give me inspiration to jog farther and he did.

Warm Ups - Stretching and Walking.
Jogging - 8 laps = 1 km, 6 minutes 50 seconds.

Walking - 4 laps
20 Sit Ups
Walking - 4 laps

Quick Weights - Showing the boy how to do kettlebell Deadlifts.

I finished the jog with a 50m sprint. The boy lead the whole sprint. Either I'm getting slower or he's getting faster. Maybe a bit of each. The jog felt really good. I now have the confidence that I'll pass my PT test on the 28th.
After the PT test I'll be hitting the weights again. Not sure if I mentioned that I managed to find some chain. 1/2 inch guage, 3 inch long links. The 66 foot length I bought weighs 144lbs. So there fore if I cut the chain into 5 foot lengths each length will weigh about 11 lbs and I'll have 12 lengths. I can't wait (weight). LOL!!!

Snowdaddy

Jogging

At er' again this morning.

Warm Ups
Jogging - 5 minutes 30 seconds. (last 50m sprint)
Walk / Sprint - 75m walk / 50m sprint.
25 Sit Ups, 20 Push Ups.
Arc Trainer - 12 minutes.

I spoke with the gym staff this morning about foam rolling. After a long conversation I've come up with an action for my "imbalances". First I need to talk to a Dr to get an appointment with the Physiotherapist.

Snowdaddy

Jogging On The Track

It's starting to get cold in the morning so I went to the base gym where I ran on the indoor track.

Warm Ups

Jogging - 5 minutes 15 seconds.
Walk / Sprint - 4 x (75m fast walk / 50m sprint).

20 Push Ups
20 SitUps

Walk / Jog - 4 x (75m walk / 50m jog).

Cool Down

I'm a bit concerned about the shuttle run portion of my PT test. I'll be jogging again on later this week. Maybe then I'll have some more confidence.

Snowdaddy

Jogging Again

I'm actually thinking about maintaining my jogging training until I'm able to complete 5km. I'm sure it'll take most of the winter but I'm also sure I'll loose weight and feel great. My next competition is in April, bench press nationals. Spending a few months jogging won't hurt. I guess I'll see.

Jogging @ 0440hrsL - 7.5 minutes.
Total Time Jogging / Walking - 18 minutes.

I'll take it easy tonight. I hope I'll have time to work out at work tomorrow. Back and Biceps.

Snowdaddy

Evening Bench

With some time to spare this evening I got out to the Sanctum for a work out. One of the aspects of my pt test is max rep push ups. The minimum number to pass is 19 so working high rep bench will help. I'll practice some push ups later this week.

Bench Press (alt narrow / normal grip) - 5 sets/20 reps/135lbs.
Heavy Grips - 100/12 reps, 150/12 reps, 200/10 reps, 250/3 reps (almost closed).

The Heavy Grips were all per hand. The bench felt really strong and easy. Tomorrow I'll rest and I'll jog again Thursday or Friday.

Snowdaddy

Getting Better

Jogging again this morning. I'm surprised I had the interest to go. Yesterday I spent most of my day cutting down three trees, cutting them into logs, then splitting them. As a powerlifter the log splitting thing is a lot of fun. Here's how this morning went.

Walk warm up, jog 7 minutes, walk with 4 x 75m sprints 10 minutes, walk cool down.

Total time 21 minutes.

I have to get to level 5 (5 minutes suttle run) for my PT test on the 28th October so, 7 minutes of continuous jogging is right where I need to be. This week and next I'll continue to beat the streets and work on my speed.

Snowdaddy

Pre-stuff-my-face Squats

Into the Sanctum to do some squats before Thanks Giving Dinner.

Warm Ups - Stationary Bike and Light Squats.
Working Sets - 5 sets/2 reps/315lbs. Belt only.
Ab Sling Knee Ups - 3 sets/20 reps.

Since I've been jogging this week the squats felt heavy. I'm pleased though that I moved some weight. The last two sets my Grandfather came out to keep me company. Even at 84 years old you could tell that he wanted to get under the bar. God Bless him.

Snowdaddy

Jogging

Treadmill and street today. I spent the morning cleaning up and decided to do some quick cardio just before lunch. I'm working at 1400hrsL.

Treadmill - 15 minutes (5 minutes jogging)(2.5 minutes @ 4% incl 6mph)
Streets - 11 minutes (3 minutes jogging sprints)

Yesterday I spent some time in the basement watching the Commonwealth Games and doing some sit ups.

Sit Ups - various sets and reps. Total ~ 100 reps.

Snowdaddy

Morning Jog

This morning I got up and went for a Jog / Walk. This time it was more jog than walk. It's getting easier.

Warm Up Walk, Jog 6 minutes (around the block), Jog / Walk 10 minutes (another lap of the neighbourhood).

PT test will be at the end of the month.

Snowdaddy

Quick Band Bench

Slow evening means I'm out in my gym to move some weights.

Band Bench Press (medium bands) - warm ups, 3 sets/8 reps/135lbs + bands.

Ab Sling Knee Ups - 3 sets/20 reps.

Watched Water World while working out this evening. I feel bad that I haven't been more consistent with training. My schedule (work and home) was crazy this week. Next week I start running again and I'll book my PT test for the last week of October. I'll be more than ready by then.

Snowdaddy

Squats

Two days after my deadlifts my back let me know I don't deadlift nearly enough. I spent two mornings barely able to get out of bed. As each day progressed my back seemed to loosen up. Today felt good so I decided to it some light squats and light core work.

Warm Up - 10 minutes Stationary Bike.

Squats - warm up sets, 5 sets/4 reps/225lbs, 1 set/4 reps/275lbs, 1 sets/6 reps/135lbs front squats.
Ab Sling Side Knee Ups - 4 sets/16 reps (alt 8 per side).

Cool Down - 10 minutes Stationary Bike.

My back felt good, no problems. I'm still working on technique. I'm realizing take I don't have favourable body mechanics for powerlifting. Doesn't mean it isn't fun though.

Snowdaddy

Training @ Work

Had a few moments last night to hit the gym. I'm really please with the out come.

DE Bench Press - warm ups, 10 sets/3 reps on 1 minute/205lbs.

I was feeling a bit longing after missing deadlifts last week. So, I added some heavy deadlifts at the end.

Raw Deadlifts - 135lbs/3 reps, 225lbs/3 reps, 315lbs/3 reps, 405lbs/2 reps, 500lbs/1 rep (belt only), 315lbs/3 reps.

A great work out. The deadlifts felt really good. Lots of snap and good leg drive. Not as much lower back as in the past.

Snowdaddy

Morning PT

Another training day to get ready for my impending annual PT test. Great work out.

Stationary Bike - 5 minutes.
Ab Sling Knee Ups - 15 reps.
Bent Over Barbell Row - 135lbs/12 reps.
Treadmill Walk / Run - 10 minutes (5 minutes jog).

Stationary Bike - 5 minutes.
Ab Sling Knee Ups - 15 reps.
Bent Over Barbell Rows - 135lbs/12 reps.
Treadmill Walk / Run - 10 minutes (2.5 minutes fast jog).

Stationary Bike - 5 minutes.
Ab Sling Knee Ups - 15 reps.
Bent Over Barbell Rows. 135lbs/12 reps.

Not much to say today. Next time.

Snowdaddy

Heavy Bench

Into the bench shirt today. Since I was training solo I chose to wear my biggest bench shirt. Titan F6 sz 56.

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps, 315lbs/1 rep, put on bench shirt, 365lbs/3 reps, 405lbs/2 reps.

Band Assisted Dips - 3 sets/10 reps.

405lbs for a double is awesome! I haven't benched in a shirt for a while and I'm pleased with how I handled the weights. I felt much more in control. :-)

Snowdaddy

Getting Started

With no competitions in the near future and my PT test in about a month I've decided to get a head start on jogging. At 310lbs and being a powerlifter doesn't help in the jogging department. Considering I haven't done much jogging lately I was pleased with my performance.

Walk / Jog - 25 minutes total.

For every 10 minutes I ran about 2.5 minutes. 3 times around the neighbourhood, the last lap I did short sprints with short walks. Tomorrow I'll take a break then jog again Wednesday morning.

Snowdaddy

Speed Squats

I've got a few moments this afternoon to hit the gym and do some speed squats. I'm scheduled to do these on Monday. Since I've got the time it's better to do them now. Duh!

Warm Up - 5 minutes stationary bike.
Speed Squats - warm up, 10 sets/2 reps/225lbs on 1:05.

I've been doing some ready about squats lately. The techniques I'm now implementing are making my squats feel really good.

1. Drop elbows and press the bar up.
2. As the same in bench, try to pull the bar apart with your hands.
3. When lifting the bar lift it with your hips not your shoulders. Don't shrug the bar out of the rack.
4. Keep head up. (obviously)

There is lots more but these are a few tips I've picked up lately. Here's a great article that talks about several great tips.

Squat Tips

Snowdaddy

Speed Deadlifts

Haven't deadlifted in a while and it shows. It was a slow night a work tonight so I had some time to hit the gym.

Speed Deadlifts (alt sumo and conv) - 4 sets/2 reps/315lbs, 4 sets/2 reps/365lbs, 2 sets/1 rep/405lbs (conv).

Ab Sling - 2 sets/16 reps.

I'm sure I'll be a bit sore tomorrow. I'm glad.

Snowdaddy

Band Bench

Bench + Bands today. I stole the bathroom scale again to weigh how my extra the bands offer. I think I may invest in a fish scale.

Warm Up - 5 minutes Stationary Bike

Bench Press (+ light bands)(+25lbs bottom, +45lbs top) - 4 sets/3 reps/135lbs, 4 sets/3 reps/185lbs, 4 sets/3 reps/225lbs.

*after each 4 sets*
Ab Sling Knee Ups - 16, 16, 20 reps.
Band Assisted Dips - 10, 10, 10 reps. (-60lbs bottom, -10 lbs top)(BWT 310lbs).

A great work out. Tomorrow or Saturday Speed Deadlifts. I can hardly wait.

Snowdaddy

"Chop" Squats

Max Effort Squats today were dedicated to my, now down the drain, Pork Chops. I had to shave them off right after this work out. I've had a few weeks off work so I grew a baby set of Chops. I really like them and will grow them back when ever I can.

Squats - warm ups, 135lbs/6 reps, 225lbs/4 reps, 315lbs/2 reps (belt), 405lbs/3 reps (suit bottoms and belt), 495lbs/3 reps (full gear), 545lbs/1 rep (full gear).
Ab Sling Knee Ups - 12, 12, 16, 20 reps.
Broom Handle Twists - 3 sets/30 reps.

The 495lbs squat felt really easy. I haven't done heavy squats in a while the 545lbs didn't feel that heavy but there was a slight stall on the way up. I feel really good right now. Just a bit cold with out my furry friends.

Chop Squats

Snowdaddy

Arms

I had a few moments to got out to my gym yesterday. I didn't want to do anything heavy, just wanted to move some weight.

Barbell Curls - 45lbs/12 reps, 65lbs/12 reps, 95lbs/10 reps, 3 sets/10 reps/105lbs.
OH Dumbell Extensions - 4 sets/12 reps per arm/25lbs.

Got a good pump and some is better than none.

Snowdaddy