Axle Press

Good news. Yesterday the organizer of Battle at the Border anounced that the Axle Clean and Press is lowered to 200lbs for my age group / weight class. Today's training inspired by the good news.

Alternate the following warm up.

Rebounding - 25 minutes.

Axle Press - 3 sets/6,8,10 reps/115lbs.

Axle Press - 165lbs/6 reps, 215lbs/1 rep, 215lbs/3 reps.

Being a Powerlifter my overhead press, especially with an axle, is not very good. On a flat bench or inclined this weight would be quite easy. 215lbs for a triple is a personal best for sure. 

Snowdaddy

Squats

Not much training this week. Tuesday was spent going to the dentist in the morning then giving blood in the afternoon.

Wednesday was a road trip with my parents to Hecla and Gimli. 

Yesterday was spent shopping for a new matress for my father and for me and my wife. Today I drove to pick up a market place purchase. I plan on using it for Yoke work once it's clean.

This afternoon it's time for Squats.

Rebounding - 10 minutes warm up.

Squats - 2 sets/10,6 reps/135lbs, 225lbs/8 reps, 4 sets/6,4,3,3 reps/315lbs.

Split Squats - 2 sets/12 reps/BW.

Rebounding - 25 minutes.

Good training day. Squats are getting stronger. That means I'm getting Stronger.

Snowdaddy

Axle Tire Deadlifts

Last night while watching TV I did the following.

Raised Leg Crunches - 4 sets/25 reps.

Today my core is tight and solid.

I recieved some new figure 8 straps yesterday. A size larger they work much better with the Axle Bar. Time to pull.

Rebounding - 10 minutes warm up.

Axle Bar Tire Deadlifts - 300lbs/6 reps, 390lbs/3 reps, 480lbs/1 rep.

I wasn't satisfied with a single rep.

Axle Bar Tire Deadlifts - 480lbs/3 reps.

Much better.

Rebounding - 10 minutes cool down.

Good training day.

Snowdaddy

Seated Presses

Yesterday I felt like I was getting sick again. We spent most of the day running around before going to my parent's house to celebrate my Father's birthday. No training yesterday.

Today I feel better. Time to move some weight.

Rebounding - 10 minutes.

Seated Barbell Presses - bar/10 reps, 135lbs/6 reps, 185lbs/6 reps, 205lbs/6 reps, 225lbs/5 reps, 225lbs/3 reps, 185lbs/6 reps, 135lbs/6 reps.

WG High Cable Rows - 50kg/12 reps, 55kg/12 reps, 60kg/12 reps.

Getting closer to competition weights will be my focus with training.

Snowdaddy

Buffalo Bar Squats

In similar style as yesterday I mixed up training a bit by using a different bar. I love my buffalo bar.

Rebounding - 10 minutes.

Buffalo Bar Squats - 130lbs/10 reps, 230lbs/6 reps, 4 sets/3,1,1,3 reps/330lbs.

It's been some time since squatting 3 plates. Today was a good training day.

Snowdaddy

Trap Bar Rack Pulls

When I'm not feeling like training I do something out of the ordinary. Today I did Trap Bar Rack Pulls and Rebounding.

Rebounding - 7 sets/5 minute on the 5.

Trap Bar Rack Pulls - 3 sets/6,8,8 reps/235lbs, 4 sets/8,8,10,12 reps/285lbs.

No straps, no belt, not heavy but 16k of volume. This felt good.

Snowdaddy

Not Feeling It

So, let me fill you in on what happened. Last Friday was a late night at work. Saturday morning I had to go back into work for a full day. Sunday was off but Monday morning I had to get up at 0345hrs for an early departure. Also, on Monday I had to pick up my kid for 2100hrs. My sleep was crap. Tuesday after work we went to my kid's school performance, which was awesome. But, it meant another late night. It's Wednesday and I'm still suffering. Zero motivation and no strength. I've been doing a bit of rebounding but nothing special. 

I did some Axle Bar Deadlifts yesterday which were shit. Today I did a little something.

Alternate the following,

Rebounding - 5 minutes on the 5.

Kettlebell Swings - 5 sets/20 reps/40lbs.

Next week I'm on leave and I plan on beating myself up. It's gonna be an epic week. Stay tuned.

Snowdaddy

Core Work

Early start this morning. A bit of running around to do before work this afternoon. Gotta get some training in before the running around.

Alternate the following,

Laying Leg Raises - 5 sets/20 reps.

Rebounding - 5 sets/5 minutes on the 5.

Nothing exciting. Worked my core and got my heart rate up.

Snowdaddy

Axle Bar Press

Feeling much better today. Finally not sick. Pressing is on the schedule.

Alternate the following;

Axle Bar Standing Press - bar/12 reps, 2 sets/6 reps/115lbs, 6 sets/6,6,6,8,8,10 reps/135lbs.

Rebounding - 6 sets/5 minutes.

Wide Cable Rows - 3 sets/12 reps/60kg.

The overhead work will continue as strict presses. Developeing strict strength is better than dynamic strength while I'm still a novice. A really good training day. Lots more to do and I'm having a great time doing it. Now I gotta finish eating and get to work.

Snowdaddy

Finally Not Sick

Monday I went back to work work but still didn't feel great. Today I feel somewhat normal. Time to get back to work.

Rebounding - 20 minutes.

Kettle Bell Swing - 40lbs/25 reps.

Squats - 2 sets/8 reps/135lbs, 5 sets/6 reps/225lbs.

Lots of Stretching and Mobility.

Again, as before being sick, sets are done with a much shorter rest period. Hypertrophy style. Keeping the muscles engaged. I glad I'm back to somewhat normal.

Snowdaddy

Axle Bar Tire Deadlifts

I'm not healthy yet. Still full of snot and my head feels congested. The volume related to hypertrophy training is not in the cards. However, a few well spaced heavy singles would be ok.

Rebounding - 30 minutes.

Axle Bar Tire Deadlifts - 230lbs/3 reps, 320lbs/1 rep, 410lbs/1 rep, 500lbs/1 rep.

Nothing really heavy or at least it didn't feel heavy. 500lbs puts me in a good space when I dial it up again for Battle at the Border.

In the evening, while watching a hockey game I fiinished the day off with some crunches.

Raised Leg Crunches - 4 sets/25 reps.

My big fat round core is getting stronger.

Snowdaddy

Still Not, Not Sick

This bug is persistant. I still don't feel well. Coughing, sneezing, congested. I've recovered long enough. It's time to do a little something.

Rebounding - 30 minutes.

Seated Axle Bar Press - various sets to bet the bench and rack just right. 3 sets/6,8,10 reps/165lbs.

At this point it's time to stop as I'm feeling "yucky."

Maybe tomorrow I'll feel even better.

Snowdaddy

Getting Better

Still have a cough, not as bad. Physically I feel alright. Hopefully tomorrow I'll be back to normal and ready to train properly. Today I got a little something done.

Rebounding - 45 minutes.

Feeling better.

Snowdaddy

Still Sick

This morning I went to the hospital. There they gave me another two days off work. I still feel terrible. Yesterday was worst. Today I have a little bit of energy so I did some light activities.

Theragun, lots of Theragun.

Rebounding - 35 minutes.

Raised Leg Crunches - 5 sets/20 reps.

Hopefully a good night sleep will help how I feel. The crunches are getting easier. Previously I would suffer with my abdominals cramping. Not so lately.

Snowdaddy

Sick

I'm sick. Coughing most of last night and my head feels like it's under water. I decided to stay home from work today so I don't pass on whatever it is I have. I'm bored from playing video games. A little rebounding won't hurt.

Rebounding - 30 minutes.

Now I feel quite exhausted. Time for a rest.

Snowdaddy

Training

I slept like crap last night plus I feel like I caught something at the Log Lift event yesterday. I don't feel really sick but I do have a cough that won't let up. My throat isn't sore, not yet. I also feel a little tight in my chest.

Today is a training day. I'm supposed to do Squats but I don't feel like I should push it too hard. Time for some rebounding plus.

Rebounding - 5 minutes warm ups.

Push Ups and Burpies - 6 sets/varied.

Rebounding - 6 sets/5 minutes on the 5.

I did a total of 14 Burpies combined with 10 push ups per sets. Jumping to my feet is getting easier. Perfect for preparing for the up coming FORCE test.

While watching a movie tonight I did the following.

Raised Leg Crunches - 6 sets/15 reps.

Snowdaddy

Charity Log Lift

 A great day with wonderful people doing amazing things for those less fortunate. Sounds pretty good. Today's Log Lift Competition at Iron Age Gym did just that. This is my first time competing at a max log event. I didn't train much log as I'm focused on being prepared for Battle At The Border. I have been working on my over head pressing strength.

Here's how it went.

160, 180, 190lbs.

I had my normal breakfast which wasn't enough. I was shaking like a leaf after the first warm ups. That said, my goal was to get my name in the record books. I did that and I'm pleased. My log will get better over time. Currently the Mens +50 Open Log Press record is mine at 190lbs.

Snowdaddy

Core and Cardio

I really don't want to take days off that I don't have to. That said I'll continue to do a variation of Muscular Endurance as active recovery on my "off" days. Here's how today went.

Rebounding - 5 minutes warm up.

Ab Sling Knee Ups - 10 sets/12 reps.

Rebounding - 10 sets/5 minutes on the 5.

Tomorrow I am planning to pull >475lbs on the axle just to prove to myself I'll be ready for Battle at the boder.

Snowdaddy

Hypertrophy Training Week 1 Day 2

Pressing today. I spent much of the morning running around. This didn't leave me much time to train. At least I did a little something.

Rebounding - 10 minutes warm up.

Inclined Axle Press - 115lbs/12 reps, 4 sets/6,6,8,8 reps/205lbs.

Rebounding - 15 minutes.

At this time I gotta start getting ready for work. More to discuss. Just no time today.

Snowdaddy

Hypertrophy Week 1 Day 1

Yesterday I didn't feel much like training. So, I went for a walk.

This morning is a much different story. I feel amazing. Time to get under the bar.

Rebounding - 10 mimutes warm up.

Squats - bar/10 reps, 135lbs/8 reps, 4 sets/6 reps/225lbs.

Rebounding - 30 minutes.

I kept training short as I want to ease into the hypertrophy portion. I really enjoyed the Muscular Endurance and took to it quite well. Now is something different. Walk before running. Next week will be more. Now it's time to eat and get ready for the day.

Snowdaddy