A Top 40 Weightlifting Blog

Saturday, January 27, 2024

Day 19 and 20

I've been very delinquent entering my blog. Last week Monday was squats and Wednesday was bench press. 

22 January Day 19.

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

Theragun 

Squats - bar/6 reps, 135lbs/6 reps, 225lbs/3 reps, 315lbs/2 rep, 405lbs/1 rep, 445lbs/1 rep, 445lbs/1 rep.


At this point I felt a little twing in my left adductor. The work has been done so now it's time to rest. Now almost a week later it feels much better. There should be no issues next week.

24 January Day 20.

Rebounding - 30 minutes. 

Theragun. 

Leg Swings and Dynamic Stretches. 

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 315lbs/1 rep (long pause), 345lbs/1 rep, 350lbs/1 rep.


As with Squats the work has been done and come competition day I'll be ready for good numbers.

I am having some lower back pain. It radiates mostly on my left side. I'm drinking my water and doing some light pull training with a kettlebell. Feels better today. Hopefully even better tomorrow. 

Leading into the competition I'll be rebounding and using the Theragun. 

Snowdaddy 

Friday, January 19, 2024

Day 18 Deadlifts

Damn my big fat gut makes it hard to get to the bar for Deadlifts. Even worse when wearing a belt. Today was busy and this weekend is going to be very busy. I had a quick hour to get in some Deadlifts. 

Light Stretches. 

Deadlifts - 225lbs/8 reps, 315lbs/4 reps, 405lbs/3 reps, 495lbs/1 rep, (belt) 495lbs/1 rep.



Nothing fancy to speak about. 495lbs without a belt is alright. I didn't record it because I pushed a button on my phone. I did get the second, more peasant attempt. Now it's time to go out for dinner with the family.

Snowdaddy 

Wednesday, January 17, 2024

Day 17 Bench Press

Getting more solid on the bench. Not necessarily stronger but my technique is getting dialed in. 

Rebounding - 30 minutes. 

Theragun. 

Light Stretches. 

Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps.

Power Phase - 315lbs/2 reps, 325lbs/2 reps, 335lbs/2 reps, 4 sets/1 rep/345lbs.



Pump Phase - (Narrow Grip) 3 sets/8,10,12 reps/225lbs.

Really good pump right now. By the last set of 345lbs my technique was on point. One more week to go. Provincials is gonna be fun. 

Snowdaddy 

Monday, January 15, 2024

Day 16 Squats

A surprisingly excellent day of squats. 

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bar/12 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase - 405lbs/1 rep, 405lbs/2 reps, 405lbs/4 reps.


Pump Phase - 3 sets/8,8,10 reps/225lbs.

I wore my competition singlet today. I needed to confirm that my squats are on point. Now I know they are. 405lbs for 4 reps is pretty darn good. These were comfortable and I could have done five maybe six. This puts me in an excellent position for Provincials. Still a few weeks to go. Nice and easy.
During my downtime I still exercise on the rebounder. I've added some negative pull ups while bouncing. I bounce up and supply resistance down. 10-14 reps every 5 to 10 minutes. A really good strength building exercise. 

Snowdaddy 

Saturday, January 13, 2024

Day 15 Deadlifts

I didn't pull on Friday as I was a bit busy. Saturday was wide open. I've been moving my training times to the morning as the Provincials will commence at 1000hrs.

Rebounding - 30 minutes. 

Theragun. 

Deadlifts - 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep, 475lbs/1 rep, 530lbs/1 rep, 3 sets/3,4,6 reps/315lbs.


530lbs equals the Provincial record. I just wanted to confirm 240kg/530lbs is confident. It is. Now I need to back off just a bit and work on Dynamic strength. More speed. 

Snowdaddy 

Wednesday, January 10, 2024

Day 14 Bench Press

Everything is feeling quite good this far out from Provincials. I feel healthy and fat. As a powerlifter should. 

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

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

Power Phase - 315lbs/1 rep, 325lbs/1 rep, 335lbs/1 rep, 2 sets/1 rep/345lbs, 2 sets/1 rep/355lbs.



Pump Phase - (Narrow Grip) 3 sets/8,9,10 reps/225lbs.

The first rep of 345lbs and 355lbs were not perfect. The second single was spot on. Now it's time to eat!

Snowdaddy 

Monday, January 08, 2024

Lucky Day 13 Squats

Yesterday was my last day at that toxic workplace. It feels refreshing to be free of the constant threat of being released from site. Of course I'll find something else to occupy my time. Something where I can learn some new skills and feel like I'm part of a team. Until then, it's Squats. 

Rebounding - 30 minutes. 

Theragun. 

Leg Swings and Dynamic Stretches. 

Squat - bar/10 reps, 135lbs/8 reps, 185lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps (no belt).

Power Phase - 405lbs/1 rep, 425lbs/1 rep, 2 sets/1 rep/445lbs.


Pump Phase - 3 sets/8 reps/225lbs.

Theragun. 

CNS is getting conditioned for the heavier weights. I am good for Provincials and solid numbers I just have to convince my head that I am. Still plenty of time to get dialed in. The first 445lbs wasn't quite there. I cut it high on depth. The second one was exactly where I want to be. Now to polish it up in the next couple weeks. I will be ready. 

Snowdaddy 

Friday, January 05, 2024

Day 12 Deadlifts

I worked this morning so up early. Still, there's a bit of fuel left in the tank for training this evening. 

Rebounding - 60 minutes. 

Theragun. 

Deadlifts (no belt) - 2 sets/6 reps/225lbs, 3 sets/1 rep/315lbs, 2 sets/1 rep/385lbs, 2 sets/1 rep/455lbs.


Grip Training.


Feeling big and fat. It's tough to get down to the bar. Next week I'll put the belt on. The grip training was fun. Humbling, but fun.

Snowdaddy

Wednesday, January 03, 2024

Day 11 Bench Press

2024 Has started off at a full sprint. Training heavy is keeping me grounded. This weekend is my last three days at work. Makes me feel good to move from such a toxic work environment. Today I Bench.

Light Stretches. 

Bench Press - 2 sets/12 reps/135lbs, 185lbs/8 reps, 225lbs/8 reps, 275lbs/6 reps.

Power Phase - 2 sets/2,3 reps/315lbs, 3 sets/1 rep/335lbs.



Pump Phase - 3 sets/8 reps/225lbs.

I tried 335lbs for a double but no go. That said, lots of good heavy reps were carried out. 

Snowdaddy 

Monday, January 01, 2024

Day 10 Squats

A great day to start the New Year. My parents have sold their house and will be moving close to us. This is wonderful news we've been waiting for for a long time. On top of that I had a great Squat session. 

Rebounding - 40 minutes. 

Theragun. 

Leg Swings and Dynamic Stretches. 

Squats - bar/8 reps, 135lbs/6 reps, 185lbs/6 reps, 225lbs/4 reps, 275lbs/4 reps, 315lbs/4 reps, 365lbs/1 rep (no belt).

Power Phase - 2 sets/1 rep/405lbs, 2 sets/1 rep/425lbs, 435lbs/1 rep.


Pump Phase - 3 sets/8,7,7 reps/225lbs.

Feeling stronger. I'm starting to convince myself that I can move more weight than I believe I can. 435lbs was not that difficult. Gaining confidence. 

Snowdaddy 

Sunday, December 31, 2023

New Year Reflection/Prediction

2023 has been quite the crazy year. First let's review the predictions I had for 2023.

Here are some predictions for 2023.

Since Covid is slowing becoming a thing of the past moving back to normal is the goal. We caught Covid and servived Covid. We got our shots. Time to move on. Being a recluse is comfortable. Being social takes effort. When the winter is over it's time to party! Life is too short to hang out at home.

I really want to tour the Central/Southern/Eastern United States. It would be a very long trip but life is short. Now to convince the wife. My two kids at home would love to do it. Fingers crossed.

As per getting out of the house I would like to compete again. It's been since 2016 that I did battle. There's a novice strongman competition coming up in the spring. Maybe. I'll continue to focus on form and mobility and continue to get stronger.

Other than getting out and about I'm very happy with life. So, not many changes for 2023.

Here's what happened in 2023.

In January our dishwasher leaked from an Improperly installed drain line. It took two years to come loose. Water leaked under the kitchen floor and into the basement. We called the insurance company and thankfully we were covered for all damages. Since so much work was getting done we took the contractor's advice and decided to upgrade our entire kitchen and basement. Some of the expenses are ours but it's a great opportunity to update a large percentage of our 1990's home. During the summer our contractor decided to drop our job and we were lefts on the hook to find a new contractor to carry out the job. Long story short, we found an excellent new contactor and we're happy about that despite still living in the middle of a construction project. All the plans to travel were canceled and life has literally been on pause.

I started working Friday, Saturday and Sunday. Have been for most of the year. In September I told my boss that I quit. There were several big issues that my employer handled extremely poorly. That plus being constantly treated like shit, it was time to move on. However, a week into my two weeks notice our executive promised us they would be taking a more active roll in our quality of life at the work place. I decided to stick around to see what changes would be made if any. The middle of December I formally resigned. My last day of work is 7 January. Currently, I'm hoping for Nonsuch Brewing to contact me or I'm getting back into the reserves. 

In April I competed at my first strongman competition. Such a lot of fun that also scared the crap outta me. I was the oldest and finished 14th of 22 athletes. Some events, log and frame deadlifts I did really well. Other events, kegs and yoke carry I really sucked. Lots to work on but lots of fun. In November I helped out at Strongest Women In Canada (SWIC) and Canadian Strongman Nationals. It was held at Minto Armouries. An amazing venue for an even more amazing event. Lots of work but I'm glad I volunteered. Silly me I signed up for the Manitoba Provincial Powerlifting Championships. I'm into week three of training. Everything is going well. I comment regularly about training on this blog. 

I stopped taking Contrave. It seemed to work alright at first but towards the end it was making me snack more. No regrets. I'm glad not to be taking four pills everyday. 

A new driver backed into my car and wrinkled my driver's side door. I have an appointment 10 January to see if it will be repaired of be written off. I love this car.

Family is doing well. It sucks to be waiting for the renovations but everyone is holding together. My wife is doing better than ever. I'm so lucky she loves me. Only two kids at home. The older graduated with a proper graduation ceremony. It was really nice. Now she's taking a year off to work and figure out what she's going to do. Our youngest is still trucking along. Grade ten is going well. Two more to go. Her goal is to become a lawyer. My oldest child is still winning at life. My son is also having lots of fun.

Here is my prediction for 2024.

So far it looks like it's going to be the conclusion of everything that's been happening in 2023. It's going to be a huge year. However, there isn't a whole lot to discuss as the wheels are already in motion  for what's going to happen.

The kitchen/house should be done by the spring. Couple more months to go.

My parents are selling their house in Nova Scotia and moving to Winnipeg. Hopefully this will happen shortly after the Manitoba Provincials 2-4 February. Having them here will be a huge improvement in their quality of life.

I will be starting another job. I hope I can get into the reserves.

I may be getting a new (to me) car.

Maybe I'll do a Strongman competition in the fall. 

Happy New Year 

Saturday, December 30, 2023

Day 9 Tire Deadlifts

Prior to training today I was still concerned with my right hamstrings tendon with regard to deadlifts. A little subtle pushing has always helped in the past to get through little nagging issues. In this case the issue seems to be still there but I'm getting past it. At least it's not getting any worse. 

Light Stretches. 

Theragun. 

Tire Deadlifts - 2 sets/6 reps/165lbs, 2 sets/3 reps/235lbs, 325lbs/2+1 reps, 415lbs/2+1 reps, 465lbs/1 rep, (belt) 535lbs/1 rep, 3 sets/1 rep/325lbs (overhand grip)



Theragun. 

Feeling good for Provincials. 535lbs =~ 242.5kg. That's and easy Provincial record. Considering it's the last training day of 2023 I had to go for it. Thanks to my friend John Beres for reminding me of that. 

Snowdaddy 

Thursday, December 28, 2023

Day 8 Bench Press

Onto the bench today. Keep pushing. 

Rebounding - 15 minutes. 

Light Stretches. 

Bench Press - 2 sets/12 reps/135lbs, 225lbs/6 reps, 275lbs/6 reps.

Power Phase - 325lbs/1 rep, 3 sets/1 rep/335lbs, 355lbs/1 rep.



Pump Phase - 3 sets/7 reps/225lbs (Narrow Grip)

Very stressed but getting control. I almost died during the final power phase. 355lbs got caught under the J hook on my left side. Totally a max effort.

Snowdaddy 

Wednesday, December 27, 2023

Day 7 Squats and Stress

So stressed out right now. My home is not my home. Work is crazy. All that on top of the holidays. I feel physically stronger with good potential to hit good numbers at the upcoming Provincials. 

Rebounding - 15 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bar/8 reps, 135lbs/6 reps, 185lbs/4 reps, 225lbs/4 reps, 275lbs/4 reps, 315lbs/4 reps, (belt) 365lbs/1 rep.

Power Phase - 5 sets/1 rep/415lbs.



Pump Phase - 3 sets/7 reps/225lbs.


415lbs feels good, not great. I have to work on depth and dynamic speed. My last single felt like it should. The other four weren't great. I feel this is due to my bodyweight. I'm fat.

Snowdaddy 

Friday, December 22, 2023

Tire Deadlifts

Again, what a crazy week. Yesterday I went to Nonsuch Brewing for a social media video taping. This was the second time as the first attempt didn't work out. During the first time I asked for a job but I didn't send my resume. At this time they asked why I didn't. I made sure I did this time around. Hopefully I'll be employed at Nonsuch in the new year. Speaking of New Year, 2024 is going to be amazing. I'll talk about it on my end Year post.

Light Stretches. 

Tire Deadlifts - 265lbs/3,3,1,4 reps, 325lbs/3,3,1 reps, 375lbs/1,3,4,8 reps.


Plate Side Laterals - 25lbs/12 reps, 35lbs/12 reps.

My right Hamstring top insertion is still present. I just gotta keep working. Not much weight but lots of sets and reps.

Snowdaddy 

Wednesday, December 20, 2023

Day 5 Bench Press

Yesterday was crazy. The steal a quote from Mugatu from Zoolander, "I feel like I'm taking crazy pills!!!" Yes I quit my job. I've been there for just over five years. Without any hope of it getting any better its time to pull the pin and move on to something different. For now there's Bench Press. 

Rebounding - 30 minutes. 

Light Stretches. 

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps.

Power Phase - 3 sets/1 rep/325lbs, 335lbs/1 rep, 345lbs/1 rep.


Pump Phase - (Narrow Grip) 3 sets/6,6,7 reps/225lbs.


Now it's time to eat! Feeling good. 

Snowdaddy 

Tuesday, December 19, 2023

Day 4 Squats, oh ya

Stess is the name of the game lately. My job finally pissed me off enough that I quit! I am a lion, an old lion. My work assumes we are sheep and can treat us in that fashion. Not me! Hell no! I emailed my resignation this morning. I also printed a bunch of resumes. Now it's time to SQUAT!

Rebounding - 30 minutes. 

Theragun.

Leg Swings and Dynamic Stretches. 

Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps (no belt), 365lbs/3 reps.

Power Phase - 3 sets/1 rep/405lbs, 2 sets/1 rep/415lbs.


Pump Phase - 3 sets/6,6,7 reps/225lbs.

Slowly evolving sets and reps. More of a gradual warm up with less reps but more sets. More reps in the Pump Phase. Squats are coming back nicely. Final 415lbs felt smooth.

Snowdaddy 

Friday, December 15, 2023

Day 3 Testing Er' Out

My right Hamstring top insertion strain is still evident. When I sit for longer periods my leg feels weird especially the top of my right foot. Everything is connected. It's been several weeks now since it happened and it should be back to normal. It doesn't seem to be so now I gotta push. Today was more of a test day. A test day that went alright. 

Leg Swings and Dynamic Stretches. 

Deadlifts - 2 sets/6 reps/225lbs, 315lbs/6 reps, 405lbs/1 rep (no belt) , 495lbs/1 rep (belt).


Feeling good! A little bit of a pause at the point of issue. Still got er' done.

Snowdaddy

Thursday, December 14, 2023

Day 2 Bench Press

Despite my stressful life right now I'm super pumped about getting ready for Manitoba Powerlifting Provincials. Day 1 went really well which really helped. 

Rebounding - 30 minutes. 

Light Stretches. 

Bench Press

Power Phase - 135lbs/12 reps, 225lbs/12 reps, 4 sets/1 rep/325lbs, 335lbs/1 rep.



Pump Phase - 3 sets/6 reps/225lbs.

The stress I'm going through is the renovations on approximately 50% of my house and work. The house is going to be epic when it's done and that keeps me grounded. Work is the same as always. Oh well, I'll see how the weekend goes.

Snowdaddy 

Wednesday, December 13, 2023

Day 1 Provincials Training

I spent a little while convincing myself that competing at the 2024 Manitoba Powerlifting Provincials is a good idea. Strength is slowly coming back and I really want to be the Manitoba Provincial record holder, M2 120+kg.

Today is day 1 of training. I've decided to use a modified Hepburn B program that I've used extensively in the past. Power singles followed by a Pump Phase.

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps (no belt), 315lbs/3 reps (belt)

Power Phase - 4 sets/1 rep/405lbs, 415lbs/1 rep.



Pump Phase - 3 sets/4 reps/225lbs.

Theragun. 

Good first day. If I'm not mistaken 8 weeks of training to go.

Snowdaddy