A Top 40 Weightlifting Blog

Monday, October 15, 2018

Bench Press, Deadlifts and Squats

Saturday I happened to be up by the Strength Club so I decided to drop in for some Bench Press and Deadlifts.

Light Stretching.

Alternate the following
Bench Press - 135lbs/12 reps, 6 sets/12 reps/225lbs.
Deadlifts - 70kg/12 reps, 6 sets/12 reps/90kg.

Dumbbell Hammer Curls - 30, 35, 40lbs/12 reps.
OH Plate Extensions - 3 sets/12 reps/45lbs.

Today was supposed to be a PT period at the end of the work day. Too busy. Good thing I have a gym at home. Even if it is cold right now.

Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 2 sets/12 reps/135lbs, 155lbs/12 reps, 3 sets/12 reps/185lbs.
Plate Curls/Plate Extensions - 2 sets/6, 6, 6, 6 reps/45lbs.

Feeling really good to put some work in again.


Thursday, October 11, 2018

Squats and Walking

I really enjoyed walking this summer. Now that it's getting colder I have been a bit hesitant to go for a stroll. Tonight I got out of my comfort zone and walked around the block. First was Squats.

Leg Swings and Light Stretching.

Squats - bar/12 reps, 135lbs/8 reps, 135lbs/12 reps, 5 sets/12 reps/145lbs.

I wanted to do 6 sets of 12 reps but my daughter had to go to basketball and I had to drive. Still 11400lbs of volume. I will do better next time.

Walk around the block - 2km, 24 min.

I weighed myself this morning. My diet is way off and my BW is up about 18lbs. Currently I weigh 290lbs but I'm working the weights again. I feel my muscle is up so the extra BW isn't really bothering me too much.


Tuesday, October 09, 2018

Bench Press and Deadlifts

Still working the volume. I haven't pulled in a while so I kept it light. My Bench seems to be going in the right direction.

Stretching and Mobility.

Alternate the following 

Bench Press - 135lbs/12 reps, 205lbs/12 reps, 3 sets/12 reps/225lbs. 2 sets/12 reps/235lbs.

Deadlifts - 6 sets/12 reps/70kg.

Focusing on form. Feeling good. Muscular thickness seems to be coming back without all the extra fat. Although, I'm still fat.


Monday, October 08, 2018

Thanksgiving Squats

Before a feast I always feel better about stuffing my face after putting in some time under the bar.

Leg Swings and Stretching.

Squats - 2 sets/6 reps/bar, 2 sets/6 reps/70kg, 70kg/8 reps, 2 sets/12 reps/70kg, 3 sets/12 reps/75kg.

I only wore my knee sleeves. No belt. It took a while to warm up but once I did the sets of 12 reps just seemed to work. It's training days like this that will make me strong again.


Saturday, October 06, 2018

Bench Press

Working out today at work. The gym here has different equipment so I used them.

Light Stretches.

Alternate the following

Bench Press - 135lbs/12 reps, 225lbs/6+6 reps, 5 sets/12 reps/185lbs.
Machine Seated Rows - 5 sets/12 reps/120lbs.
WG Pull Downs - 5 sets/12 reps/120lbs.
Dumbbell Hammer Curls - 5 sets/12 reps/30lbs.

Not heavy. My left shoulder still is am issue. Today's training offers a great upper body pump.


Friday, October 05, 2018

Bench Press and Squats

Monday was a PT period so I took advantage of the time to hit some weights.

Stretching and Shoulder Warm Up Band Work.

Alternate The Following
Bench Press - 135lbs/12 reps, 205lbs/12 reps, 5 sets/12 reps/225lbs.
Bent Over Barbell Rows - 6 sets/12 reps/60kg.

Lots of volume felt great. My back had a great pump.

Busy week meant I couldn't get into train. Today I was off so I joined a buddy for training at the Strength Club.

Leg Swings and Stretching/Mobility.

Squats - bar/6 reps, 70kg/6 reps, 70kg/6 reps, 100kg/3 reps, 120kg/3 reps.

At this point I put on my neoprene shorts with my belt and knee sleeves that I was already wearing.

Squats - 150kg/3 reps, 170kg/1 rep.

Take of neoprene shorts.

Squats - 120kg/3 reps, 120kg/6 reps.

Today I also wore my squat shoes. My mechanics are all messed up from losing so much weight. I found the squat shoes really helped. My groove was much better today.


Friday, September 28, 2018

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.


Tuesday, September 25, 2018


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.


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.


Thursday, September 20, 2018


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.


Monday, September 17, 2018


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.


Sunday, September 16, 2018

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.


Monday, September 10, 2018

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!.


Saturday, September 08, 2018

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.


Saturday, September 01, 2018

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.


Wednesday, August 29, 2018

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.


Tuesday, August 28, 2018

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.


Monday, August 27, 2018

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!


Tuesday, August 21, 2018

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.


Saturday, August 18, 2018

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.