Pre-stuff-my-face Squats

Into the Sanctum to do some squats before Thanks Giving Dinner.

Warm Ups - Stationary Bike and Light Squats.
Working Sets - 5 sets/2 reps/315lbs. Belt only.
Ab Sling Knee Ups - 3 sets/20 reps.

Since I've been jogging this week the squats felt heavy. I'm pleased though that I moved some weight. The last two sets my Grandfather came out to keep me company. Even at 84 years old you could tell that he wanted to get under the bar. God Bless him.

SnowdaddyPosted bySnowdaddyat11:59 AM

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Getting Better

Jogging again this morning. I'm surprised I had the interest to go. Yesterday I spent most of my day cutting down three trees, cutting them into logs, then splitting them. As a powerlifter the log splitting thing is a lot of fun. Here's how this morning went.

Walk warm up, jog 7 minutes, walk with 4 x 75m sprints 10 minutes, walk cool down.

Total time 21 minutes.

I have to get to level 5 (5 minutes suttle run) for my PT test on the 28th October so, 7 minutes of continuous jogging is right where I need to be. This week and next I'll continue to beat the streets and work on my speed.

SnowdaddyPosted bySnowdaddyat2:50 AM

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Evening Bench

With some time to spare this evening I got out to the Sanctum for a work out. One of the aspects of my pt test is max rep push ups. The minimum number to pass is 19 so working high rep bench will help. I'll practice some push ups later this week.

Bench Press (alt narrow / normal grip) - 5 sets/20 reps/135lbs.
Heavy Grips - 100/12 reps, 150/12 reps, 200/10 reps, 250/3 reps (almost closed).

The Heavy Grips were all per hand. The bench felt really strong and easy. Tomorrow I'll rest and I'll jog again Thursday or Friday.

SnowdaddyPosted bySnowdaddyat5:15 PM

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Jogging Again

I'm actually thinking about maintaining my jogging training until I'm able to complete 5km. I'm sure it'll take most of the winter but I'm also sure I'll loose weight and feel great. My next competition is in April, bench press nationals. Spending a few months jogging won't hurt. I guess I'll see.

Jogging

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Jogging On The Track

It's starting to get cold in the morning so I went to the base gym where I ran on the indoor track.

Warm Ups

Jogging - 5 minutes 15 seconds.
Walk / Sprint - 4 x (75m fast walk / 50m sprint).

20 Push Ups
20 SitUps

Walk / Jog - 4 x (75m walk / 50m jog).

Cool Down

I'm a bit concerned about the shuttle run portion of my PT test. I'll be jogging again on later this week. Maybe then I'll have some more confidence.

SnowdaddyPosted bySnowdaddyat7:51 AM

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Jogging

At er' again this morning.

Warm Ups
- 5 minutes 30 seconds. (last 50m sprint)
Walk / Sprint - 75m walk / 50m sprint.
25 Sit Ups, 20 Push Ups.
Arc Trainer - 12 minutes.

I spoke with the gym staff this morning about foam rolling. After a long conversation I've come up with an action for my "imbalances". First I need to talk to a Dr to get an appointment with the Physiotherapist.

SnowdaddyPosted bySnowdaddyat9:55 AM

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Chains

11lbs each. With the lighter hanging chain and clips the total chain weight will be about 135lbs. At the moment I only have made up 6 lengths. I tried them tonight and it's GREAT!!! I didn't get too crazy as my PT test is on Thursday. It was all I could do to keep from loading up the bar. Next week.

SnowdaddyPosted bySnowdaddyat6:40 PM

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Training and Colds

Yesterday I wasn't feeling very good so I decided to rebook my PT test and wait a month. New date is 22 November. After work I went to the gym for a jog on the indoor track. Here's how I did.

Walk - 2 Laps.
Jog - 3 Laps.
Walk - 2 Laps.
Jog - 2 Laps.
Walk - 2 Laps.
Jog - 2 Laps.
Walk - 2 Laps.
Jog - 2 Laps.
Walk - 2 Laps.

Total Jogging Time - 7:01.
Total Distance - 19 Laps

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Still Not 100%

Yesterday I spent most of my day sleeping. After going to see the Doctor I got home at about 0830hrs. By 0930 I was sleeping in my chair. I went to bed for 2.5 hrs, got up for some lunch, then was back in bed in the afternoon for another 2.5hrs. I surely must have needed the rest because I still managed to get a full nights sleep after.
Today I've kept busy rearranging my rec room. It's amazing how many toys you can loose under a sofa when you have four kids. Everything is cleaned up and the wife will be surprised when she gets home from work.
Tonight if things run smoothly I may make my way out to the SANCTUM for some squats. It's crazy how I've been craving lifting heavy. The weights were starting to feel light before I went on this break. I've got some lofty expectations for next year and I can't wait to get under way with the training.

Goals For 2011

Squat - 600lbs
Bench - 500lbs
Deadlift - 585 - 600lbs
Total - 757.5kg (National Qualifying)

SnowdaddyPosted bySnowdaddyat12:57 PM

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Halloween Work Out

Just before dinner I managed to get out to the SANCTUM for some squats.

Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.

Put on Squat Suit (no knee wraps)

Squats - 405lbs/3 reps, 405lbs/3 reps, 405lbs

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Jogging... again

I'm actually thinking about maintaining my jogging training until I'm able to complete 5km. I'm sure it'll take most of the winter but I'm also sure I'll loose weight and feel great. My next competition is in April, bench press nationals. Spending a few months jogging won't hurt. I guess I'll see.

Jogging

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Cardio in the SANCTUM

Last night I was really suffering with cold/flu symptoms. I took some meds and this morning I'm feeling much better. With my new found energy I tempted some light cardio training.

On an empty stomach


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Treadmill in the SANCTUM

The weather today is really strange. High winds and rain but 18 degC. I was going to jog on the indoor track this morning but the gym parking lot was full. It's nice to have a home gym for just such occasions. Jogging on the treadmill this morning was much easier than before. Here's how it went.

Treadmill Work
Walk - 1 minute warm up.
Jog - 5 minutes

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Complete SANCTUM

My SANCTUM is now complete. Today I picked up two gym mats from a post on kijiji. I'll hit the gym tomorrow with a camera. After the 22nd November I plan on putting all my toys to good use. (giggling with glee).

SnowdaddyPosted bySnowdaddyat5:56 PM

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Lest We Forget

In Flanders fields the poppies blow
Between the crosses, row on row,
That mark our place; and in the sky
The larks, still bravely singing, fly
Scarce heard amid the guns below.

We are the Dead. Short days ago
We lived, felt dawn, saw sunset glow,
Loved and were loved, and now we lie,
In Flanders fields.

Take up our quarrel with the foe:
To you from failing hands we throw
The torch; be yours to hold it high.
If ye break faith with us who die
We shall not sleep, though poppies grow
In Flanders fields.

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The SANCTUM is Complete Pictures

There are a few more pictures but these show my set up just fine. I'm so proud of my set up. I'm sure there are better home gyms out there but my SANCTUM is the best. This is my church. This is where I heal my hurts.Posted bySnowdaddyat6:22 PM

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Jogging ect...

This morning I went to try out the new insoles I got from the physiotherapist. Here's how I did.

Warm Up - Walking & Stretching.
Jogging - 8 laps

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Faster Jogging

The wife and I lucked into a sale at the local sports store. We bought some new Nike running shoes, MOTO6. I took those for a spin this morning and found them extremely good.

Warm Up - 5 minute Bike, Walking / Stretching.
Jogging - 6.5 laps

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More Meditation in the SANCTUM

I even impressed myself this morning. Maybe it was the WSM from Malta I was watching.

Stationary Bike - 20 minutes.

repeat 4 times
Bench Press - 135, 155, 165, 175lbs/20 reps.
Sit-Ups - 20 reps.
Broom Handle Twists - 30 reps.
Stationary Bike - 5 minutes.

After all that I still felt good.

Flat Bench Press - 225lbs/3 reps, 275lbs/3 reps, 315lbs/1 rep.

I'm surprised how many sit ups I was able to do. I've been feeling great lately, with exception of my shins. I'm sure that will be rectified with further icing. On another note, I haven't weighed myself lately. Maybe I've lost a few pounds. I'll check tomorrow.

SnowdaddyPosted bySnowdaddyat10:25 AM

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Jogging @ The Gym

Jogging is getting much easier. It still isn't my favourite thing to do but it is getting easier.

Warm Up - Stretching and Walking 3 laps.

Jogging - 8 laps, 6 minutes 52 seconds.

repeat 4 times
Walk 1 lap, fast jog 1 lap.

Cybex Arc Trainer - 10 minutes.

My shins are still sore but I feel much better than previously.

SnowdaddyPosted bySnowdaddyat10:23 AM

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More Cardio

Chilly morning today so I sparked up a fire in the SANCTUM, put on the 1999 World's Strongest Man, and jumped on the stationary bike.

Stationary Bike - 10 minutes.
Squats - bar/12 reps.
Stationary Bike - 5 minutes.
Squats - 135lbs/8 reps.
Stationary Bike - 5 minutes.
Squats - 225lbs/8 reps.
Stationary Bike - 5 minutes.
Squats - 225lbs/8 reps.

All done on an empty stomach again. There wasn't a lot of intensity. I just wanted to get my heart rate up, burn some calories, and raise my metabolism. Next week I'll be away on business. I'll try to keep up the work outs.

SnowdaddyPosted bySnowdaddyat7:39 AM

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