Squats and Bench Press

I had today off work. I went to the Strength Club for activities.

Leg Swings and Stretching.
Squats (knee sleeves) - bar/8 reps, 70kg/6 reps, 120kg/3 reps, 120kg/6 reps. OOPS! 6 sets/6 reps/100kg.
Bench Press - 6 sets/6 reps/225lbs.

I loaded the bar with too much weight for Squats. I wanted to do about 225lbs so I dropped the weight to 100kg which was much better. The Bench Press was standard. My left shoulder is bothering me lately and narrow grip bench really aggravates it. I kept my grip normal wide and my shoulder felt better. I was also supposed to do Deadlifts today but I ran out of time.

Snowdaddy

Squats

Training at the 17 Wing Strength Club this morning. Squats are still shit but I'll never get better without doing them. Lots of sets today.

Leg Swings and Stretching.

Hip Work with small band around knees.

Squats - 2 sets/12 reps/bar, 3 sets/6 reps/70kg, 3 sets/6 reps/90kg, 3 sets/6, 6, 8 reps/100kg (belt).

Feeling pretty good. More days like today and yesterday and I'll be strong again.

Snowdaddy

Bench Press

Training before work yesterday. I had a somewhat stressful morning. I went to a job interview for another job. I will have a post about this subject in the near future but for know I'll keep it on the down low.

Leg Swings and Stretching.

Alternate the following
Bench Press - 2 sets/12 reps/135lbs, 6 sets/12 reps/205lbs.
Dumbbell Rows - 5 sets/12 reps/55lbs, 3 sets/12 reps/70lbs.

All these weights are more than when I was training in my garage. Today I am enjoying a good pump chest and back.

Snowdaddy

FORCE Test

Another Force Test has come and gone. This year my weight is way down this time so my results were way better.

20 meter rushes - 45.4 sec.
Sandbag Lift - 1:26.3 min.
Intermittent Loaded Shuttle - 3:30.0 min.
Sandbag Drag - 17.9 sec.

Still didn't get into the Bronze category but much better than past years.

Snowdaddy

Squats

A good training day at the 17 Wing Strength Club.

Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/12 reps, 225lbs/6 reps, 315lbs/2 reps.
Equipped Squats - 3 sets/4 reps/315lbs, 405lbs/2 reps, 425lbs/2 reps.

Kettle Bell Swings - 50lbs/15 reps, 50lbs/20 reps, 75lbs/20 reps.

The Equipped Squats were done with straps down. This is the most I'm had on my back in a long time. The Kettle Bell Swings were a nice addition and my back feels pumped.

Snowdaddy

Friday and Saturday

Friday I was off work. It allowed me the time to get together with some friends at the 17 Wing Strength Club. I'm still lacking tremendously in the Squats department. A fellow lifter explained that it was simply my CNS that isn't conditioned to move big weights. That sort of made me feel better. However, I still didn't do very much in the Squat department.

Leg Swings and Stretching.
Squats - 3 sets/6 reps/bar, 4 sets/4 reps/70kg.

Enough Squats. Time to play with some Deadlifts.

Deadlifts - 2 sets/6 reps/70kg (Sumo), 6 sets/6 reps/120kg (Conv).

The Deadlifts felt pretty good. I video taped my lifts and I'm not dropping my hips the way I would like. Lots to work on.

Yesterday I spent some time in the garage. I'm really enjoying super setting Pressing with Bent Over Dumbbell Rows. Good stretch and good upper body pump.

Light Stretching.

Super Set the following,
Bench Press - 135lbs/12 reps, 6 sets/12 reps/185lbs.
Bent Over Dumbbell Rows - 30lbs/12 reps, 6 sets/12 reps/50lbs.

Keeping active by working on volume and mobility by going through the motions.

Snowdaddy

Sunday / Monday

On Sunday I did some Bench Press and Dumbbell Rows.

Bench Press - 4 sets/12 reps/135lbs, 4 sets/12 reps/185lbs.
Bent Over Dumbbell Rows - 8 sets/12 reps/20, 30, 35, 50x5lbs.

Lots of volume on the front and back. Felt great!

Today I did lots of body weight Squats and some Ab Sling work.

BW Squats (variety of OH band, OH broom handle, Bar, Broom handle) - 8 sets/12 reps/BW.
Ab Sling Knee Ups - 4 sets/15 reps.

Again, lots of volume. Feels great!.

Snowdaddy

I'm Back

Not back to my previous freak self but back home. Today I went to the 17 Wing Strength Club for some training. Nothing fancy, nothing fierce, nothing freakish.

Leg Swings and Stretching.
Squats - 3 sets/6 reps/bar, bar/12 reps, 4 sets/6 reps/135lbs.

At this point my motivation just went to shit. Today is cool and raining. Yuck!

Enough with Squats. I brought some suits with me because I wanted to try them with Sumo Deadlifts.

Equipped Sumo Deadlifts - 50kg/3 reps, 70kg/3 reps, 120kg/2 reps, 170kg/1 rep. 220kg miss twice.

170kg felt almost effortless. 220kg didn't even budge from the floor. Oh well, time for some penance for my failure.

Burpees - 2 sets/10, 12 reps.

As with most of my training lately I just don't feel motivated. Maybe it has something to do with the season change. The days are getting shorter and getting cooler. Here comes winter.

Snowdaddy

Floor Presses, ect...

Just keeping active while the boredom sets in.

Light Stretching.

Alternate The Following;
Floor Press (NG) - 3 sets/12, 12, 16 reps/120lbs (cambered bar), 3 sets/20 reps/125lbs.
Dumbbell Hammer Curls - 6 sets/12 reps/35lbs.
Concentration Curls - 6 sets/8 reps/20lbs.

All the volume makes for a good pump. Being away from home I'm completely off my Keto Diet. I'm eating tons of carbs. Oh well, being this bored I have to have some vices.

Oh ya, It's my Birthday today. 46 years young.

Snowdaddy

Keeping Active

More mobility today than anything. I'm finding my glutes and hips at tightening up from lack of use. It's tough going from Squatting at least once a week to nothing. My body is telling me, "You're getting old and if you don't use it, you'll lose it".

Leg Swings and Stretching.
Goblet Squats - 25lbs/12 reps.
Kettlebell Swings - 25lbs/12 reps.

Alternate the following,
Barbell Squats - 5 sets/12 reps/bar.
Kettlebell Swings - 5 sets/12 reps/25lbs.

My hips and backside feel much better now.

Snowdaddy

Floor Press and Push Ups

It really sucks here having an Olympic bar and some plates but no rack nor bench. I have to French press the bar over my head to my chest then adjust my hands before starting the reps.

Light Stretching.
Floor Press - 4 sets/12 reps/135lbs.
Push Ups - 4 sets/12 reps, 4 sets/20 reps.

Lots of volume. 176 total reps. My upper body has a good pump. It's gonna be nice to get home to my bench and rack.

Snowdaddy

Bench Press and Deadlifts

Sorry that I haven't been posting even though I promised I would post more frequently. On Wednesday last week I was told I was being deployed. I didn't know when I was going and I didn't know for how long I would be gone. I was told to pack and wait at home until I received word. While waiting at home I packed then went out into the garage for some Bench Press.

Light Stretching.
Bench Press - 2 sets/8 reps/135lbs, 225lbs/6 reps, 275lbs/1 rep, 4 sets/1 rep/315lbs, 4 sets/3 reps/275lbs, 3 sets/6, 8, 10 reps/225lbs.
Dumbbell Hammer Curls - 6 sets/12 reps/35lbs.

I varied grip width from set to set. I finding my narrow grip, pinkies on rings, to be my strongest press lately. The Hammer Curls are feeling really good.

Today I actually did something that resembled lifting. Where I am deployed there is a crappy Olympic bar and some plates. There is no rack, nor is there a bench. There are a few useless machines and a bowflex. YUCK! Deadlifts it is.

Light Stretching.
Conventional Deadlifts - 4 sets/6 reps/185lbs.
Sumo Deadlifts - 4 sets/6, 8, 8, 10 reps/185lbs.

Not much to speak about but I have been working my Sumo stance and I'm starting to like it. More work required indeed.

Oh ya, I also went for a 3.5km, 45 minute walk today. Ya me!

Snowdaddy

Sumo Deadlifts

I've been holding off on training lately because I have a FORCE test this Thursday. Not doing any lifting is making me stir-crazy. Monday morning I went for a walk around the block. This morning I didn't walk but I felt like I was getting sick after I arrived at work. I decided it would be better to go home. So, I did. After relaxing all morning and most of the afternoon I started to feel better so I decided to try out my form with some Sumo Deadlifts.

Leg Swings, Stretching and Squats.
Sumo Deadlifts with Buffalo Bar - 3 sets/6 reps/135lbs, 3 sets/3 sets/235lbs, 3 sets/1 rep/305lbs, 2 sets/1 rep/375lbs.
Stability Ball Sit Ups - 3 sets/20 reps.
Ab Sling Knee Ups - 3 sets/12 reps.
Dumbbell Triceps Extensions - 3 sets/12 reps/20lbs.
Dumbbell Triceps Presses - 3 sets/12 reps/20lbs.

An afternoon of fun. I used the Buffalo Bar for Sumo Deadlifts today to try something different and get a few extra inches. I was able to sit back into the lift a little better. The lift went really well after I put on my belt. I'm going to have to try my suit sometime soon. No more lifting until after the FORCE test on Thursday.

Snowdaddy

More Bench Press

Yesterday was more than busy but I still had a few hours to work out.

Light Stretching.
Bench Press - 135lbs/12 reps, 4 sets/6 reps/225lbs, 2 sets/8 reps/225lbs.
Cambered Bar Curls - 6 sets/12 reps/60lbs.

Good Chest and Biceps pump. Not much more to say beyond that.

Snowdaddy

Bench Press, Walking and Squats

On Tuesday I did some Bench Press and Walking.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/6 reps, 6 sets/1 rep/300lbs, 2 sets/6 reps/225lbs.
Dumbbell Triceps Ext - 6 sets/12 reps/20lbs.
Dumbbell Curls - 6 sets/12 reps/20lbs.
Dumbbell Side Laterals - 6 sets/12 reps/15lbs.

I went for a walk before weight training. I've also increased my protein and I'm noticing a difference in my muscle mass already.

On Wednesday I went for a stupid long walk with my daughter. 10km, 2.5hrs.

Today I did some Squats and then went for a walk with my kids to do some shopping.

Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 225lbs/3 reps, 4 sets/1 rep/315lbs, 2 sets/8 reps/135lbs.

My Squats lately have been less than weak. 315lbs felt heavy and not a smooth at it should. Oh well, something to work on.

Snowdaddy

More Entries

With the summer season quickly coming to an end I have to think about how I'm going to maintain my calorie furnace. The only way to really do this is to slow down on the walking and increase the weight training. As it gets colder the garage won't be an option either. Training at the 17 Wing Strength Club is about my only other option. With the increase in weight training I will start to make more blog entries to follow my progress.

Today I went into work early to work on Sumo Deadlifts and to go for a walk before work.

Leg Swings and Stretching.
Sumo Deadlifts - 4 sets/6 reps/70kg, 4 sets/3 reps/100kg.
Sumo Deadlift Video
Sumo Rack Pulls - 3 sets/3 reps/120kg.
Walking - ~4.5km, ~1hr.

A really good training day and I will post more frequently. I am still losing weight. BW this morning was 273.5lbs.

Snowdaddy

Checking In

It's been almost a month since my last post. I'm not a Powerlifter any more so there isn't much to comment on. Even though my powerlifting has come to an end I am still working towards other goals. First and foremost my weight is down. Significantly down. This morning I weighed in at 275lbs. A real milestone for sure. I am also doing much more walking. Last week I accumulated over 100,000 steps. Today I went for a long walk and managed 11.5km. Being lighter BW definitely helps with walking greater distances. I will try to make more posts in the future. But, for now just know that I'm making excellent progress towards my new goals.

Snowdaddy

Pre Powerlifting Weight

I really don't have any training to speak about but my consistency has been really good. I have been keeping active and my fitbit is keeping track over everything. This morning I went for my standard walk around the block, 2km. Tonight my lovely wife and I went on a good long walk. 5.85km. This morning I weighed in at 283lbs. My first competition in 2005 I weighed 284lbs. As the post title states I'm the lightest I've been in 13 years. Lets keep this ball rolling.

Snowdaddy

Fun Day

With Canada Day being on a Sunday (I was also working all day) today is a holiday. We got together as a family and went out for breakfast then went for a walk around the Assiniboine park. I love being lighter in body weight. It allows me to goof off lots more. I can run and jump and really fool around with my kids. We walked about 5km in the park not to mention all the running and jumping I did. Fun stuff.

When we got home my lovely wife assisted me in changing the snow tires on our van to summer tires. I know it's late in the season but we really didn't have time before now. We also took the van to get washed. At least it looks great now on the outside.

After that I BBQ'd some hamburgers and sausages for supper. The evening was slow so I cracked a beer and set up some weights in the garage.

Narrow Grip Bench Press - 135lbs/12 reps, 6 sets/12 reps/185lbs.
Inclined Dumbbell Extensions - 6 sets/12 reps/20lbs.
Inclined Dumbbell Flys - 6 sets/8 reps/20lbs.

I supper set each exercise. The Inclined Flys were done slow to stretch the concentric portion of the movement and dynamic during the eccentric portion. After the weights I decided to cap off my day with the standard walk around the block. Lots of calories burnt today.

Snowdaddy

Squats and Bench Press

It's almost not worth while calling them what they are. The weights I'm moving lately are very meager. Doing the movements is helping with the weight loss for sure.

Leg Swings and Stretching.
Squats - 2 sets/6 reps/bar, 3 sets/6 reps/135lbs, 3 sets/8 reps/135lbs.
Bench Press - 6 sets/12 reps/135lbs.
Hammer Curls - 2 sets/12 reps/30lbs.
Inclined Triceps Ext - 2 sets/12 reps/20lbs.

I tried something a little different during the last two sets of Squats. I connected my lifting straps to the bar and used them like using a safety squat bar. It worked better than I thought and I will try it again.

Snowdaddy