Cold Bench

Training in the garage again today. It wasn't as cold as the other day but it was still -16 degC. After watching the heats of the 2017 World's Strongest Man I couldn't resist the urge to lift something.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/2 reps/315lbs.
Dumbbell Rows - 3 sets/6, 6, 7 reps/105lbs.
OH Plate Ext - 3 sets/12 reps/45lbs.

Not much of a work out but I still got a good pump.

Snowdaddy

Keeping Active

Yesterday I went back to the pool but didn't lift weights. I did however swim 1000 m for the first time since getting back into the pool.

100m Free
100m Breast
100m Free
100m Breast

100m Kick IM Order
100m Breast

4 x (25m + turn Free Sprint, 25m Breast easy)

2 x (50m Free Sprint, 50m Breat easy)

YA ME!!!

Today I took it easy but went to the Strength Club for 1800hrs to train. Still an open attitude when it comes to training I found more structure.

Leg Swings and Light Stretching.
Squats - 3 sets/6 reps/bar, 2 sets/6 reps/135lbs, 4 sets/6 reps/225lbs (last set was for 10 reps)

I'm sure tomorrow will be difficult to walk.

Lately I've been doing a lot of soul searching. I've stepped down from competitive Powerlifting and started swimming again. For a while I stopped lifting all together. Now that I've had some time to think about everything I've decided that it isn't about lifting or swimming it's about both. I need to find balance and use both to bring myself back to being satisfied with myself.

Snowdaddy

Back In The Pool and Weights

With another week of leave before going back to the grind I thought it may be a good idea to kick start my training.

Swimming
2 x 100m free, 100m breast. wu (400m)
4x 25m free / fly sprint, 25m breast easy. (400m)

Weights
Bench Press - 2 sets/12 reps/135lbs, 4 sets/8 reps/225lbs.
West Side Rev Hypers - 4 sets/16 reps/25, 50, 75, 100lbs.
Lever Machine Deadlifts - 4 sets/90lbs/12 reps, 180lbs/12 reps, 320lbs/6 reps, 460lbs/6 reps.

I have no idea how many calories I burned but I feel pretty good right now.

I don't normally pose for gym selfies but I'm feeling pretty good right now.

Currently 330lbs in this picture.

Snowdaddy

Happy New Year!!!

Traditionally I would have posting my accomplishments from 2017 and my goals for 2018. Right now I am having mixed emotions and I would really like to be in a better mood before commenting on an entire year. I did manage a good work out on New Year's Eve at the 17 Wing Strength Club.

Light Stretching.
Squats - bar/6 reps, bar/6 reps, 2 sets/6 reps/70kg, 2 sets/6 reps/120kg, 2 sets/1 rep/170kg.
Skipping - 3 sets/75, 75, 100 reps.
Ab Sling Knee Ups - 5 sets/12 reps.

Tomorrow I'm getting back into the pool. I guess you could say that is my goal. To achieve better overall health and weight loss through swimming and strength training.

Snowdaddy

Damn It's Cold!!!

After running around getting food and drink for our New Year's even party I decided to bundle up for some Bench Press.

Bench Press - 135lbs/12 reps, 185lbs/12 reps, 225lbs/12 reps, 4 sets/3, 3, 3, 4 reps/275lbs.
Dumbbell Hammer Curls - 2 sets/12 reps/35lbs.
OH Plate Ext - 3 sets/12 reps/45lbs.

Bundle up indeed. The thermometer in my garage showed the temperature at 0 degF or -17 degC. Tomorrow will be better as I'm going to the 17 Wing Strength Club to left on New Year's eve before the food and drinks. Gains!

Snowdaddy

Deadlifts and Being Boring

I'm currently on leave from work so I'm unusually bored. It's too cold to train in my garage so keeping busy at home isn't an option. Today I cleaned up a bit from the Christmas craziness. I loaded all the cardboard into my van to take to the recycling depot. I also brought my gym bag.

Light Stretching.
Deadlifts - 3 sets/8 reps/70kg, 2 sets/8 reps/120kg, 150kg/6 reps, 180kg/1 rep, 215kg/1 rep.

All sets and reps done with out a belt or straps. I haven't done any good Deadlifts in over a month. Not that this was a good Deadlift. Still loosing weight and feeling / looking good.

Snowdaddy

Weight Training

I am still battling my inner demons. Because of my bulk I don't feel comfortable swimming. I'm not making much sense lately but that's fine with me because all I've been doing over the last decade is working towards a goal through a sensible formulation.

Today I went to the 17 Wing Strength Club for some fun lifting. The club is in a new location and we have bought some new equipment. Just being in the new club feeds my soul.

Stretching and Leg Swings.
Squats - bar/6 reps, bar+mini bands/6 reps, 8 sets/6 reps/135lbs+mini bands.
Ab Sling Knee Ups - 8 sets/12 reps.
Bench Press - 5 sets/6 reps/135lbs+mini bands.

I took my time and enjoyed the several hours spent "playing" with the weights.

Snowdaddy

Swimming

It's been a busy week. I decided to go swimming before work. Up at 0500hrs then swimming @0630hrs. I'm sure it will pay off.

400m rev IM wu.
100m kick (25 flutter, 25 whip) no board.
200m IM for time (3:34)
100m cool down.

I almost drown during the backstroke in the 200m IM. I am however pleased that I was able to complete the 50m Fly. CF National qualifying is 3:19. I'm not that far off.

The Keto diet is going well. This morning I weighed 326lbs, 29lbs lost in the last 7 weeks. I'm sure the swimming will get easier as my weight gets lower.

Tomorrow should be a half day so I'm bringing my lifting gear. I will train Squats and Deadlifts.

Snowdaddy

More Swimming

Today I was on course and I had about an hour and fifteen minutes for lunch. I was smart enough to bring my bathing suit so I went for a swim.

400m rev IM order wu.
100m kick (25m flutter, 25 breast)
4x50m (25m free, 25m breast)
50m free sprint (37 sec)
50m cool down.

800m total

I'm taking everything easy and not pushing too hard. My left knee bothers me a bit during whip kick. After it is thoroughly warmed up it feels better. Hopefully I get some more time during lunches for more swimming this week.

Snowdaddy

Training

I'm having a tough time coming up with fun titles to my blog posts. Everything lately is about spending time in the pool and loosing weight. Today was and as it will be for a while is strictly training.

Swimming
400m rev IM order wu.
4 x 50m (25 sprint, 25 easy) on 1:30.
100m mixed for video.

Swimming Video

I wanted to see my swimming technique so I videoed with my cell phone. I'm happy with my form but I am still too big. My bulk is keeping me from going faster. Currently I have lost 28lbs. Another 28lbs down and another 6 weeks and I'll be that much faster in the pool.

After swimming I went to the strength club for some weights.

Squats - 2 sets/bar/8 reps, 2 sets/8 reps/70kg.
Bench Squats - 70kg/10 reps, 2 sets/8, 10 reps/120kg.
Ab Sling Knee Ups - 3 sets/15 reps.

The Knee Ups are getting easier. The Squats felt terrible and I really wanted to try different exercises so I dragged over a bench. No where near parallel but it still worked. Train less like a Powerlifter and just for fun strength.

Snowdaddy

More Swimming

I now have permission from work to swim every Wednesday during lunch. Today I used my time wisely.

400m rev IM order wu.
4x100m (50m free sprint, 50m breast easy)
100m cool down.

Still a simple program but today I managed 900m. Getting better.

Snowdaddy

Swimming

Got into the pool again today. I wanted to do some distance today. It proved more difficult that I expected. I just proves to me that I need a lot of work.

200m Rev IM order wu
2 x 200m Free
100m cool down

The 200m distance was difficult but I did it. After swimming I met up with my buddies at the 17 Wing Strength Club for some Bench Press. I also brought my bench shirt along. I managed 405lbs but was unable to lock out 440lbs. Oh well, not part of my current goals, just for fun.

Snowdaddy

Training, Relearning, Understanding.

The most difficult part of being a Powerlifter then not being a Powerlifter is not training like a Powerlifter. Today I tried something a little different. Not too different but it's a start.

Stretching and some Mobility Work.
Bench Press - 135lbs/12 reps, 225lbs/12 reps, 4 sets/3 reps/315lbs, 2 sets/8, 10 reps/225lbs.
*Super Set the following*
Westside Rev Hypers - 3 sets/16 reps/50lbs.
Machine Deadlifts (parallel grip) - 90lbs/12 reps, 180lbs/10 reps, 270lbs/8 reps, 360lbs/6 reps, 450lbs/10 reps.

I'm still Ketogenic and this lifestyle change has really opened my eyes. I did this entire work out on 4 eggs, sauerkraut, and 2 cups off coffee with whipped cream. Traditionally I would feel like passing out on so few calories. Feeling healthy, feeling thinner, feeling strong. It's a shame it's taken me 45 years to understand.

Snowdaddy

More Swimming

Second Swim practice today and it felt much better.

200m rev IM order wu.
4 x 100m (25m sprint, 75m easy)
50m sprint Free (36 sec)
50 cool down

700m total today. Not difficult but my cardio still needs lots of work. It will happen.

Snowdaddy

Squats ect...

Today was my best weight training work out since going keto. I decided to bring my knee sleeves and belt as an excuse to push myself. It worked a bit.

Leg Swings and Stretching.
Squats - bar/12 reps, 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/4 reps/315lbs (knee sleeves), 2 sets/4, 6 reps/315lbs (knee sleeves and belt), 2 sets/8, 10 reps/135lbs.

After Squats I did various biceps and triceps exercises.

Good training day.

Snowdaddy

1st Swim Practice

Today was day one of swimming. I feel surprisingly good in the water. I am not fast by any means but mechanically I feel good.

4 x 50m rev IM order WU.
4 x 50m free for time (38, 42, 44, 44 sec)
100m Breast cool down focusing on kick.

I've noticed that the breast kick is tough on my knees and aductors. I will continue to use breast stroke for cool down so I can focus on the kick. My freestyle feels good but I noticed my upper body tightening up around the 35m mark. More time training will fix that. All in all it was a great practice.

After swimming I went to the Strength Club to do some weights. Some Bench Press and some Squats. Oh ya, I also did 2 sets/12 reps of Knee Ups

Snowdaddy

I'm Retired

I've been dragging my feet about writing this post but I guess I can't put it off any longer. I am retiring from Powerlifting. I started this blog back in 2005 when I started Powerlifting. Tomorrow starts my first day training to get back into swimming. There are several reasons why I'm quitting competitive Powerlifting. The most important reason is, I have been over 300lbs for over 10 years. As I'm getting older I need a serious change. I love swimming. I always have. Being big and strong is no longer a priority for me. The ketogenic diet I started about 5 weeks ago is going great. I started at 355lbs. This morning I weighed in at 333lbs. Down 22lbs and I'm feeling much better about myself. Now is time to strike and hit the pool. I will continue to post my progress which will include my swim practices and eventually my competitions. Weights will always be part of my training, just not the priority.

Snowdaddy

Squats

Training during work today. I wanted to lift heavy singles but my keto diet continues to kick my ass.

Leg Swings and Stretching.
Squats - 2 sets/10 reps/bar, 2 sets/8 reps/135lbs, 225lbs/6 reps, 315lbs/4 reps, 4 sets/1, 1, 2, 1 reps/365lbs, 2 sets/6 reps/135lbs.

I believe it's time for a change. It's difficult because I have been only ever aspiring to lift heavier and heavier weights. Maybe I should start another competitive sport. I don't know. Time for some serious soul searching. I am sure I will be posting my detailed plans sometime in the near future.

Snowdaddy

Bench Press and Ab Slings

As my plans for the foreseeable future and today I went to the 17 Wing Strength Club to train. We have a great set up. On top of all the essentials we also have our own washroom and kitchen space. In the kitchen we have a fridge and I bought a coffee percolator that we use every Sunday.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 3 sets/6 reps/225lbs, 3 sets/6 reps/245lbs, 2 sets/6 reps/285lbs.
Ab Sling Knee Ups - 3 sets/10 reps/

I am approximating with the sets and reps. The weights were all over the place. I pressed what ever happened to be on the bar. The knee ups felt great and I really should be doing these more often.

Snowdaddy 

Deadlifts

Enjoying some deadlifts at 17 Wing gym during working hours. Truthfully I shouldn't say enjoying, This Keto diet is kicking my ass at the gym.

Leg Swings and Extra Stretching.
Deadlifts - 2 sets/10 reps/225lbs, 315lbs/6 reps, 385lbs/3 reps, 4 sets/1 rep/455lbs.
Reverse Hypers - 2 sets/12 reps/50lbs.

I don't really feel that strong but I'm loosing weight and right now and that's all that matters. 15lbs down.

Snowdaddy