A Top 40 Weightlifting Blog

Thursday, March 14, 2024

Tire Deadlifts

Really short on time today. I got distracted a couple times and had to end taining early to go to a last minute appointment. Oh well, training still went alright.

Theragun.

Rebounding - 30 minutes.

Leg Swings and Dynamic Stretching.

Tire Deadlifts - (all OH Grip) 2 sets/6 reps/265lbs, 2 sets/1 rep/325lbs, 2 sets/1 rep/345lbs, 365lbs/1 rep.


At this point I gotta get changed and go. Didn't even have time to eat. We got Subway.

Snowdaddy

Wednesday, March 13, 2024

Inclined NG Bench Press

Little improvements from week to week. Last training day I pressed 225lbs for two sets of eight reps. This week, three sets of six reps. That's two reps more total volume. I did the same thing with squats yesterday.

Theragun.

Rebounding - 30 minutes.

Inclined NG Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/185lbs, 3 sets/6 reps/225lbs.

These all felt great! Getting stronger and confident pressing at a steep angle, 45°. Happy.

Snowdaddy

Tuesday, March 12, 2024

Squats

Back on track with barbell squats. Yesterday, I was rebounding. That's something. Today, I did a touch more than last time.

Theragun.

Rebounding - 30 minutes.

Leg Swings and Dynamic Stretches.

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



I've been watching WSM competitors warm up. It appears that I do way more volume than what's required. I skimed some of the warm-up today. It didn't seem to bother me physically.

Snowdaddy

Friday, March 08, 2024

Trap Bar Rack Pulls

Lots of volume. Nothing heavy but still taxing on my work capacity. Which, is almost nothing. 

Rebounding - 30 minutes. 

Light Stretches.

Theragun. 

Trap Bar Rack Pulls - 2 sets/8 reps, 230lbs, 3 sets/10,12,12 reps/330lbs. (No belt and no straps)


Awesome traps, fore arms, and grip pump. I was feeling fat and gross all day today. Glad that I dragged my ass out to the garage. Feeling much better now.

Snowdaddy 

Wednesday, March 06, 2024

Switching Gears Again

I've got so much on my plate that trying to make life long plans is nuts. I'm feeling that going with the flow right now seems to be the right decision. This doesn't change the fact I'm fat and I need to lose weight. I'm gonna try to control my eating and continue to train like the big hairy beast I am.

Rebounding - 30 minutes. 

Theragun 

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/1 rep, 325lbs/1 rep, 335lbs/1 reps.


Busy afternoon means that's it, that's all.

Snowdaddy 

Tuesday, March 05, 2024

Switching Gears

Well, I was looking for something to train for. Recently I found out that the Military has changed it's forced retirement age to 60. I am going to apply to enlist again. Why not eh? My only concern is my current bodyweight and my ability to complete the mandatory FORCE Test. Not all aspects of it, just the rushes. I need to lose some weight, about 40lbs to start, and improve my work capacity. Today is day one of preparation. 

Rebounding - 30 minutes. 

SSB Squats - 3 sets/10 reps/140lbs.


Kettlebell Swings - 2 sets/30 reps.

Gonna spend sometime with the Theragun later on. The hard part is to control my diet to lose bodyweight. 

Snowdaddy 

Sunday, March 03, 2024

Axel Press

Along with my many toys I do have a Fat Bar. It's about 2" in diameter but has no knurling. The roughed up paint gives an ok grip. Inspired today by the 2024 Arnold Strongman Classic and the ridiculously dominant performance by Canadian Mitch Hooper. Axel Press it is. (@

Rebounding - 30 minutes. 

Light Stretches. 

Axel Press - 2 sets/12 reps/75lbs, 2 sets/8,10 reps/125lbs, 2 sets/8 reps/150lbs.



Side Laterals - 3 sets/10 reps/25lbs.

Something I don't normally do. Something to normally do. Feeling good. 

Snowdaddy 

Friday, March 01, 2024

Tire Deadlifts

Inspired by the first event of the first day of the 2024 Arnold Strongman Classic. Top three are Hafthor, Bobby Thompson and Mitch Hooper. Outstanding so far.

Rebounding - 30 minutes. 

Tire Deadlifts - 2 sets/6 reps/265lbs, 325lbs/1 rep (OH Grip), 325lbs/3 reps, 375lbs/1 rep (OH Grip), 2 sets/1 rep/375lbs, 2 sets/1 rep/385lbs, 2 sets/1 rep/395lbs, 2 sets/1 rep/405lbs, 2 sets/1 rep/415lbs.


I learned something. Grasp the bar with my left/under hand first. Otherwise it tends to drift way outside the desired position. This video shows what I'm talking about. 



Snowdaddy

Wednesday, February 28, 2024

Inclined NG Bench Press

Good night sleep last night. Feeling good today.

Rebounding - 30 minutes. 

Theragun. 

Inclined NG Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/185lbs, 2 sets/8 reps/225lbs.


These all felt good. Gotta eat something soon. 

Snowdaddy 

Tuesday, February 27, 2024

Squats

Rest day yesterday with 30 minutes of rebounding and Theragun work. Feeling loose and ready to squat today. 

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - 2 sets/8 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/8 reps/315lbs.



I'm a bit confused as to how I want to progress. Adding an extra set last week. This week going up to two sets of eight. Next week will be three sets of six. Feeling good. Feeling very fat. 

Snowdaddy 

Sunday, February 25, 2024

OH Barbell Press

Something I've been negotiating for a while. It definitely shows. It's a good exercise to throw in at the end of the week. On another note, my tried and tested, faithful friend has failed me. A bungee cord in my rebounder snapped and gave me a bit of a surprise. Fortunately, my wife bought one several months ago but never assembled it. Today I retired old green and christened "Pretty in Pink."


Rebounding - 30 minutes. 

Theragun. 

Light Stretches. 

Standing OH Barbell Press - 2 sets/12 reps/bar, 2 sets/10 reps/95lbs, 4 sets/6 reps/145lbs.


Standing Side Laterals - 10lbs/12 reps, 2 sets/12 reps/25lbs.

Everything felt pretty good. Not strong at all. But, that will come.

Snowdaddy 

Thursday, February 22, 2024

Trap Bar Rack Pulls

A pleasant switch today. However, no belt and no straps. My upper back and fore arms are pumped. 

Rebounding - 30 minutes. 

Theragun. 

Trap Bar Rack Pulls - 130lbs/12 reps, 2 sets/6 reps/230lbs, 5 sets/3,4,6,8,10 reps/330lbs.


Most of the sets were accompanied by longer holds, 10 seconds. Nothing heavy of that difficult but it did work my grip. Something I do need to work on. This summer I want to walk with 500lbs. Gotta work that grip. 

Snowdaddy 

Wednesday, February 21, 2024

Inclined NG Bench Press

Still thinking about what to train. Watching some strongman competitions I decided to goof around with some ultra light Dumbbell Press. Working on a dynamic press. Lots of work left to do.

Theragun. 

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

NG Inclined Bench Press - 3 sets/12 reps/135lbs, 2 sets/6 reps/225lbs.


Dumbbell Press - 35lbs and 50lbs Dumbbell.

 

Lots to work on. But, that's the best part.

Snowdaddy 

Tuesday, February 20, 2024

Squats

Squats are feeling really good. Especially, with a pair of new shoes. Just kidding! But seriously, these new Chuck Taylor All Star Construct HI are pretty cool.


Slow and steady improvement is the way to go. Exactly what was on the menu today. 

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/6 reps/315lbs.


I added another set of six with 315lbs. Still no belt. Mechanically I feel good. I just feel very overweight. 

Snowdaddy 

Thursday, February 15, 2024

Rebounding and Deadlifts

Yesterday I got on the rebounder. Actually, most days I do for at least 30 minutes. But, yesterday I added kettlebell swings.

Rebounder - 10,5,5,10 minutes. 
Kettlebell Swings - 20,20,20 reps/40lbs.

Kind of makes it a bit more fun.

Today I did Tire Deadlifts. 

Rebounder - 30 minutes. 
Pull Up Negatives - 4 sets/12 reps.

Tire Deadlifts - 2 sets/6 reps/235lbs, 2 sets/6,8 reps/325lbs.



The first set's of Tire Deadlifts were done overhand grip. Nice and easy to get back into a new routine. 

Snowdaddy 

Tuesday, February 13, 2024

Inclined NG Bench Press

Something different and fun.

Rebounding - 30 minutes. 

Light Stretches. 

Inclined NG Bench Press - 5 sets/12 reps/135lbs.


Nothing else. I gotta come up with a strength building program. So far, squats and inclined presses will be part of the program. 

Snowdaddy 

Monday, February 12, 2024

Squats

Last week was kinda busy so I decided to take a week off. Today I'm back at it eventhough I haven't really figured out what "it" is. Getting some Squats done is always a good thing. So, until I figure out my next move Squats it is.

Rebounding - 30 minutes. 

Theragun. 

Leg Swings and Dynamic Stretches. 

Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 315lbs/6 reps.


No belt, only knee sleeves. These all felt quite easy. Good place to be heading forward. 

Snowdaddy 

Monday, February 05, 2024

Manitoba Provincial Powerlifting Championships

Leading up to the Provincials, I was feeling a little broken. I put the work in and decided to take a break and trust the process. That's exactly how everything played out. Everything went according to pan. Any aches or pains were not present at meet day.

Warm ups in all three lifts felt like nothing. It was the most condensed warm up I've ever had at a competition. Here's how the lifts went.

Squats - 195/202.5/207.5kg
Bench Press - 150/155/160kg.
Deadlifts - 205/242.5kg miss/242.5kg.

Total - 610kg




I went 8 for 9 only missing my second Deadlift. I lost balance during lockout and went for a little walk. My third Deadlift was solid and I showed the weight who's boss by holding it for a few seconds after getting the down command.
This performance has given me the highest M2 weights lifted in all weight classes. I am the M2 120kg+ Provincial record holder in all three lifts and total. Like I said, everything went according to plan. I'm proud of myself and performance after a six year competitive hiatus. I still got it.

Snowdaddy 

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