Time For A Break

I'm done for the rest of this week. My lower back isn't feeling any better. With a history of back problems I recognize when it's a good time to back off. Squats yesterday confirmed that. Furthermore, with me posting about it I'm going to make sure I take some time off. Right now I've slathered my lower back with Tiger Balm and it feels wonderful. Not that it really hurts. I just don't want it to lead to that.

Snowdaddy 

Squats

Today is the last day of "Triple Pig" Squats. However, the twinge in my lower back is offering me concerns. My mind is focused on that when I should be concentrating on squats.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Squats - 2 sets/10 reps/bar, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/2 reps, 405lbs/2 reps, 405lbs/1 rep (missed second rep).

Static Stretches. 

My head wasn't in the game. I felt I couldn't do three reps eventhough two reps were somewhat easy. The second rep on the third set buried me. I am happy with my form and that I didn't injure myself. Oh well, regroup and come back next time.

Snowdaddy 

Tire Deadlifts

My lower back is still bothering me. Not painful. Just tight. Not injured. Time to train. 

Stationary Bike - 10 minutes. 

Tire Deadlifts - 2 sets/6 reps/235lbs, 325lbs/6 reps, 3 sets/3 reps/435lbs.

Last set was with an Orange Band. It felt AWESOME!!! I'm guessing around 600lbs at lockout as it seemed difficult to finish the last inch of the movement. Feeling strong.

Snowdaddy 

Bench Press

Inspired lately by the IPF 2022 World Masters Powerlifting Championships. 

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - 2 sets/12 reps/bar, 2 sets/10 reps/135lbs, 225lbs/6 reps, 275lbs/6 reps, 3 sets/3 reps/325lbs.

Static Stretches. 

The spot in my lower back is still there. I rub Tiger Balm on it and it feels great. I'll judge tomorrow if I deadlift. However, I probably will anyway. 

(Video is the third set)

On top of training today I also made bread. I feel like I'm getting quite good at it. 

Snowdaddy 

Squats

You'd think at my age I would know better. Tire Deadlifts the other day have left me with a slight tightness in my lower back. Being smarter today the working sets weights were moving alright so I cut it a bit short.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - 2 sets/10 reps/bar, 2 sets/6 reps/135lbs, (knee sleeves) 205lbs/6 reps, 255lbs/6 reps, (belt) 295lbs/4 reps, 345lbs/4 reps, 2 sets/3 reps/385lbs (supposed to be three sets).

Static Stretches.

Not that difficult eventhough I was worried it would be heavy. It wasn't heavy. The lower back issue arose during 345lbs. Time to take a break and eat. It doesn't feel like an injury. Just my body telling me to stop being silly. 

Snowdaddy 

Tire Deadlifts

 It's Thanksgiving day! Before I my turkey on I have to make some room. Time for some Driveway Tire Deadlifts. 

Leg Swings and Light Stretches. 

Tire Deadlifts - 165lbs/6 reps, 235lbs/6 reps, 325lbs/6 reps, 2 sets/3 reps/415lbs, 505lbs/3 reps.

No belt, no straps. I believe this is a record for me with no belt. Feeling good. Let's EAT!!!

Snowdaddy 

Bench Press

I'm going to refer to the Strength Phase of training as "Triple Pig" in honor of CC130 333. A Hercules aircraft I worked on during my Military career. 3 exercises, 3 sets, 3 reps.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Bench Press - 2 sets/12 reps/bar, 2 sets/12 reps/135lbs, 225lbs/8 reps, 3 sets/3 reps/315lbs.

Light Stretches. 

Nothing difficult. Working on maintaining form with heavier weights. I'm happy with today.

Snowdaddy 

Squats and New Training Phase

I've decided to add a Strength Training Phase to my program. The Hypertrophic Training Phase is as I've been working on.  However, jumping right into heavy singles at the completion of Hypertrophy seems too big a leap. The following is what I'll be doing to bridge the gap. 

Squat/Bench Press/Deadlift each week for 3 weeks. 3 sets/3 reps/same weight as heaviest Hypertrophic sets. Each week will be a slight increase. Squats 365/385/405lbs, Bench Press 305/315/325lbs, Deadlift 405/425/445lbs.

Once this is complete I will do a mock competition doing 3 attempts of all three lifts in one session. Afterwards take a break and continue all over again with the Hypertrophic Training Phase. 

Today was day 1 of what I'm calling the 3's. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - 2 sets/8 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 275lbs/6 reps, 315lbs/4 reps, 3 sets/3 reps/365lbs.

Static Stretches. 

A solid training day. Putting to practice good habits under heavier weights. 

Training for Halloween.

Snowdaddy 

Tire Deadlifts

A bit too busy yesterday to train. That's ok. I can train today. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Tire Deadlifts - (normal speed)(OH Grip) 275lbs/6 reps, 295lbs/6 reps, 315lbs/6 reps, 345lbs/6 reps, 365lbs/6 reps.

Static Stretches. 

Eventhough I worked this morning and have already done over 11k steps training went really well. Grip strength is getting much better. 

Snowdaddy 

Bench Press

Still feeling good and still putting in the work. My Bench set up has never felt better. Just keep getting stronger. 

Stationary Bike - 11 minutes. 

Bench Press - (slow eccentric) 2 sets/10 reps/bar, 3 sets/8 reps/135lbs, (wrist wraps) 225lbs/6 reps, 260lbs/6 reps, (normal speed) 270lbs/6 reps, 280lbs/6 reps, 290lbs/6 reps, 300lbs/6 reps.

Light Static Stretches.

Now it's time to eat and get my kid for a dental appointment. 

Snowdaddy 

Squats

Last day of Hypertrophy Squats. Next week I will start the strength phase of three sets of three working sets. Still feeling solid.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) 2 sets/10 reps/bar, 2 sets/8 reps/135lbs, (knee sleeves) 225lbs/8 reps, 275lbs/6 reps, (normal speed) 295lbs/6 reps, (belt) 315lbs/6 reps, 345lbs/6 reps, 365lbs/6 reps, bar/8 reps. 

Static Stretches. 

Good training day. Body weight is still an issue but I have a plan for that. Say tuned.

Snowdaddy 

Tire Deadlifts

The weather is getting cooler. Single digits at night and not reaching twenty degrees during the day. The sun is shining today at +15°C. Time to get outside and train. 

Stationary Bike - 11 minutes. 

Leg Swings and Dynamic Stretches. 

Tire Deadlifts - (slow eccentric)(OH Grip) 2 sets/6 reps/275lbs, (normal speed) 325lbs/6 reps, 345lbs/6 reps, (normal grip) 365lbs/8 reps.

My grip was noticeably stronger today. I've never overhand pulled over 400lbs. Why not try? 

OH Grip Tire Deadlift - 415lbs/miss.

Oh well, I'll try again another day. 

Snowdaddy 

Bench Press

One step farther into the program. Everything is feeling good.

Stationary Bike - 10 minutes. 

Leg Swings and Arm Rotations. 

Bench Press - (slow eccentric) 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/6 reps, (wrist wraps) 2 sets/5 reps/260lbs, (normal speed) 270lbs/6 reps, 280lbs/6 reps, 290lbs/6 reps

That's it and that's all. 

Snowdaddy 

RIP Queen Elizabeth II

Today the world says goodbye to Her Majesty Queen Elizabeth II. My wife and I got up at 0400hrs to watch the ceremony. It was very moving. Afterwards we both had an extended nap on the couch.

Woke up, had some lunch, then it was time for some Squats. Oh ya, I forgot to mention that it's also International Talk Like A Pirate Day!

Stationary Bike - 13 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) 2 sets/10 reps/bar, (knee sleeves) 2 sets/8 reps/135lbs, 225lbs/6 reps, 2 sets/5 reps/275lbs, (belt, normal speed) 295lbs/6 reps, 315lbs/6 reps, 335lbs/8 reps.

Static Stretches. 

Farwell to the Queen and Long Live The King. 

Snowdaddy 

Bench Press and Deadlifts

I didn't enter training on Wednesday. Thursday and Friday I was to busy to train. So, here it goes all at once.

Wednesday 14 September 2022

Stationary Bike - 12 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - (slow eccentric) 2 sets/10 reps/135lbs, 225lbs/6 reps, 3 sets/5 reps/260lbs, (normal speed) 270lbs/6 reps, 280lbs/6 reps.

I also did,

High Cable Rows - 5 sets/16 reps/40lbs.

Behind Neck Barbell Press - 5 sets/16 reps/45lbs.

Saturday 17 September 2022

Stationary Bike - 10 minutes. 

Light Stretches. 

Tire Deadlifts - (normal speed, OH grip) 2 sets/10 reps/165lbs, 3 sets/6 reps/275lbs, 325lbs/6 reps, (normal grip) 345lbs/6 reps.

That's it, That's all. Not overly difficult Deadlifts. Putting in the work. 

Snowdaddy 

Squats

Over the weekend I traveled to Minneapolis with my kids. Lots of sitting during the drive then a total of over 30,000 steps during shopping at the Mall Of America. Squats today went well considering. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (slow eccentric) 2 sets/6 reps/bar, (knee sleeves) 135lbs/6 reps, 225lbs/6 reps, (belt) 3 sets/5 reps/275lbs, (normal speed) 295lb/6 reps, 315lbs/8 reps.

Static Stretches.

Everything feels good. 

Snowdaddy 

Deadlifts

I cheated on training today. Instead of going bare OH grip I wore figure 8 straps. The work still got done.

Stationary Bike - 12 minutes. 

Leg Swings and Dynamic Stretches. 

Deadlifts - (slow eccentric)(figure 8 straps) 4 sets/5 reps/275lbs, (normal speed with straps) 295lbs/8 reps.

Dead Hangs - 2 sets/20 - 30 sec.

Nothing special. Just putting in the work. I don't know why I haven't done these Dead Hangs before. Using the figure 8 straps to hang from the pull up bar for as long as I can stand it. I'm a big baby. It hurts.

Snowdaddy 

Bench Press

The weather is cooperating. It's positively lovely out. Garage door open and pressing begins. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - (slow eccentric) 2 sets/8 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 4 sets/5 reps/260lbs, (normal speed) 270lbs/6 reps.

Static Stretches.

Feeling good. 

Snowdaddy 

Squats

Beautiful day to open the garage door and train. Squats went really well today. Inspired by the IPF Classic Jr World's.

Stationary Bike - 5 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - (raw)(slow eccentric) 2 sets/6 reps/bar, 135lbs/6 reps, 225lbs/6 reps, 4 sets/5 reps/275lbs, (normal speed) 295lbs/6 reps.

Static Stretches. 

A really great training day. Feeling good. Now I gotta cut the lawn.

Snowdaddy 

50 Years Old Driveway Tire Deadlifts

Today is my 50th Birthday! I always make sure to train on important days. Christmas, New Years, Thanksgiving, my Birthday, ect... Motivation wasn't at all an issue today. 

Stationary Bike - 11 minutes. 

Leg Swings and Dynamic Stretches. 

Tire Deadlifts - (slow eccentric)(OH Grip) 165lbs/6 reps, 6 sets/5 reps/275lbs.

Not exceedingly difficult. Tougher on the grip and forearms than my posterior chain. 

50 years old. Where has the time gone? I haven't been a kid in quite some time. Actually my kids are almost all grown up. Two are adults doing their own thing. The other two will be soon enough. I've done lots of amazing things in my life. There's still plenty more to do. I want to travel some more and I want to compete again. My body feels good. I'm not ready to give in just yet. Stay tuned for the next chapter. 

Snowdaddy.