A Top 40 Weightlifting Blog

Tuesday, June 18, 2019

Light Squats

My back has been bother me so I wasn't too confident about Squats today. Fortunately everything went well.

Leg Swings and Light Stretches.

Squats - bar/12 reps, 135lbs/12 reps, 7 sets/6,7,8,9,10,11,14 reps/225lbs.

I set up my stands in the driveway to Squat in the sunshine. Absolute bliss.


Monday, June 17, 2019

Medium Bench Press

My Squats and Deadlifts have been found lacking lately. I was supposed to Squat heavy but my lower back just wouldn't let me. I really need to work on my core strength. Time for core work. Planks and Ab Sling Knee Ups are a good start but today it's Bench Press and OH Presses.

Light Stretches and Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/6 reps, 3 sets/6 reps/275lbs, 275lbs/8 reps.

All these reps were dynamic and done rapid fire.

Standing Barbell Press - 3 sets/8 reps/135lbs, 145lbs/8 reps.

The problems I'm suffering from with Squats and Deads are not an issue with Bench Press. The Standing Presses are getting stronger.


Saturday, June 15, 2019

Light Deadlifts

Still not very energetic but I sucked it up and did some really light Deadlifts.

Light Stretches.

Deadlifts - 2 sets/12 reps/135lbs, 4 sets/6,8,10,12 reps/225lbs.

I tried some 275lbs but it just didn't feel right. I even tried going down to 135lbs and my consensus was to just stop. I then went for a walk.

Walk - 30 minutes.

I met all my "FitBit" goals for the day. Tomorrow is Heavy Squats. After a good night sleep I should do well.


Friday, June 14, 2019


I was supposed to do light Deadlifts today after work but I am bagged. I haven't been sleeping well and my job gets me up at 0400hrs. I curtailed Deadlifts and did lots of Band Assisted Pull Ups instead.

Light Stretches.

Band Assisted Pull Ups - 9 sets/8,8,8,10,10,10,12,12,12 reps/175-275lbs.

These aren't overly difficult as the band offers a fair amount of assistance. Lots of volume means lots of good work. Now it's time for bed. Night, night.


Thursday, June 13, 2019

Medium Squats

Power is slowly coming back and it feels great. I'm in much better shape than I used to be and my strength is increasing. Sweet!

Leg Swings and Stretching.

Squats - 2 sets/8 reps/bar, 2 sets/8 reps/135lbs, 225lbs/6 reps, 3 sets/6 reps/315lbs, 335lbs/6 reps.

I really felt like doing more but this a gradual increase in weight. I really don't want to go too much too quick. This evening my son has guitar lessons so I went for a walk during his lesson.

Walk - 45 min.

Now it's home to get ready for work tomorrow and bed early. I'm tired.


Tuesday, June 11, 2019

Light Squats and Light Bench

Starting the cycle over again yesterday with light Squats.

Light Stretches.

Squats - 2 sets/12 reps/bar, 2 sets/10 reps/135lbs, 4 sets/6,8,10,20 reps/225lbs.

No belt and no knee sleeves. I wanted to push myself. I decided to squat. Then I decided not to squat. Then I decided to punish myself for being foolish. Feeling better for it. After Squats I went for an hour long walk.

Today was light Bench Press.

Stretching and Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 7 sets/6,7,8,9,10,11,12 reps/245lbs.

Standing Barbell Press - 95lbs/12 reps, 115lbs/12 reps, 4 sets/12,6,6,6 reps/135lbs.

This time instead of taking the bar from squat stands I cleaned it from the ground. Weak points are getting stronger.


Saturday, June 08, 2019

Heavy Deadlift

Feeling good.

Deadlifts - 2 sets/8 reps/135lbs, 225lbs/6 reps, 315lbs/3 reps, put on my belt, 405lbs/2 reps, 495lbs/1 rep, 550lbs/1 rep.

Band Assisted Pull Ups - 5 sets/8 reps/175-275lbs.

Not much volume but that's not the point today. It's all about moving big weights. I feel like I accomplished that.


Friday, June 07, 2019

Heavy Squats

Finally my Squats feel back on track. I really didn't expect today's performance.

Leg Swings and Stretching.

Squats - 2 sets/8 reps/bar, 2 sets/6,12 reps/135lbs, 2 sets/6,3 reps/225lbs, 315lbs/3 reps, 365lbs/2 reps, 415lbs/1 rep, 415lbs/2 reps.

My form was really good throughout. I am very pleased with this and it opens more doors for my future heavy Squats.


Wednesday, June 05, 2019

Bench Press Heavy

Another glorious day. The weather has been perfect for training in the garage and out on the driveway. I added a little cardio on top of the pressing.

Light Stretches and Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps, 275lbs/6 reps, 315lbs/3 reps, 2 sets/1,2 reps/345lbs, 2 sets/1 rep/355lbs, 365lbs/1 rep.

Standing DB Shoulder Press - 3 reps both sides/65lbs, 6 reps both sides/65lbs, 2 reps only right side/65lbs.

Skipping - 3 sets/100, 110, 120 reps.

Walk around the block - 30 minutes.

I really need to work on my over head strength. Currently it's pathetic. The OH presses were really fun today.


Tuesday, June 04, 2019


I've been having issues with my Squats lately. Today I started slow in an attempt to "sneak" up on my Squats. It actually worked pretty good.

Leg Swings and Stretching.

Squats - 4 sets/6,8,10,12 reps/135lbs, 2 sets/6,12 reps/225lbs, 3 sets/6,2,3 reps/315lbs, 3 sets/3,3,4 reps/335lbs, 225lbs/6 reps.

Total volume = 17075lbs.

Not too bad. Still lots of work for improvement but that's the idea. Getting leaner while gaining strength.


Monday, June 03, 2019


A lovely evening after work and some more stressful events going on in my life lead to Deadlifts. Not great Deadlifts, but Deadlifts none the less.

Light Stretches.

Deadlifts - 2 sets/12 reps/135lbs, 225lbs/8 reps, 7 sets/3,4,5,6,6,6,6 reps/315lbs.

Walk Around The Block - 3km.

The pulls were tough considering my mental state right now. I'll comment on it at a later date. Maybe tomorrow. The walk was nice as my lovely wife joined me. Now I'm eating a chicken ceasar salad.


Friday, May 31, 2019

Trying to Squat

That's right. Today I tried to Squat but I'm not feeling it. I feel very week and physically exhausted. I'm not tired. I'm fatigued. My lower half anyway.

Leg Swings and Stretching.

Squats - bar/12 reps, 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/3 reps, 315lbs/1 rep.

BLAH!!! Tapping out. It's cold outside. Only 9 degC today which doesn't help. Oh well, live to fight another day.


Thursday, May 30, 2019

New Training Split

I've been doing the Hepburn program for years now and I wanted to get out of my rut. I just kind of stumbled upon the following 3 week training routine.

Squat light
Bench light

Squat medium
Deadlift light

Squat heavy
Bench medium

Squat light
Deadlift medium

Squat medium
Bench heavy

Squat heavy
Deadlift heavy

Light days are 7 sets/6,7,8,9,10,11,12 reps.
Medium days are 6 sets/4 to 6 reps.
Heavy days are heavy singles.

I've changed from doing Bench twice a week to Squats twice a week.


Bench Press Light

Another glorious day off work. After my chores were done it was time for Bench Press.

Light Stretches and Shoulder Mobility.

Bench Press - 135lbs/12 reps, 225lbs/12 reps, 7 sets/6,7,8,9,10,11,12 reps/245lbs.

Laying Leg Scissors - 5 sets/20 reps.

Standing Barbell Press - 3 sets/12 reps/95lbs.

After Bench I went for a walk around the block. A great day of training. Here's what I was listening to today.


Wednesday, May 29, 2019

Squats and Walking

This morning I set up my squat stands in the driveway. Feeling good and ready for action.

Leg Swings and Stretching.

Squats - bar/12 reps, 135lbs/12 reps, 225lbs/8 reps, 315lbs/6 reps.

I thought of going for 8 reps but the back of my head started to hurt. An exertion headache is something that interferes with training quite frequently lately. After reading some web sites about exertion headaches I found they may be caused be caffeine. I will cut out my preworkout and see what happens.

I then put my toys away and decided to go for a walk. As the walk went on I got silly and because I felt good walked to Pembina hwy.

Walking - 12km/3hrs

Crazy... I was in pain the last km. Now everything is much better.


Monday, May 27, 2019

Squats and Deadlifts

Still maintaining my plan of Squatting twice in a 4 day split.

Squat / Bench / Squat / Deadlift... repeat.

Yesterday I had limited time but I still got under the bar.

Leg Swings and Stretching.

Squats - bar/12 reps, 135lbs/12 reps, 4 sets/6,8,10,16 reps/235lbs.

235lbs for 16 reps felt pretty good. I could have gone more but decided to dodge the headache and cut it off there. Oh ya, I also wore a Pirate Hat.

This evening the weather is wonderful. Time for some heavy Deadlifts.

Light Stretches.

Deadlifts - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps, 405lbs/1 rep, 3 sets/1 rep/495lbs.

The 495lbs singles were heavy but not overly taxing. Feeling good. I haven't talked much about my BW lately. I'm not loosing but I'm not gaining either. Still sitting at about 305lbs.


Saturday, May 25, 2019

Medium Bench Press

Training was good today. I covered most points.

Light Stretches and Shoulder Mobility.

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 6 sets/4 reps/315lbs.

Standing Dumbbell Press - 30lbs/12 reps, 35lbs/12 reps?
Standing Barbell Press - 95lbs/12 reps, 115lbs/12 reps, 3 sets/6,10,6 reps/135lbs.

I feel my core Is really weak considering. Feeling good because I Just ate.


Thursday, May 23, 2019

Heavy Squats

The way I've set up my training lately is to cycle between light / medium / heavy days. The light and medium days are all about volume but the weight varies. The heavy days are all about moving 1RM. Today was a heavy Squat day.

Leg Swings and Stretching.

Squats - bar/12 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 345lbs/2 reps, 365lbs/1 rep, 385lbs/1 rep, 405lbs/1 rep.

Not very strong but my form held true. For that I am happy. I also really need to work on my core strength. I believe that is one of my weakest points.


Tuesday, May 21, 2019


A beautiful day today means I open the garage door as soon as I get home from work.

Light Stretches.

Over Hand Grip Deadlifts - 2 sets/12 reps/135lbs, 10 sets/6 reps/225lbs.

That's it, that's all. Really working the dynamic speed and grip. After Deadlifts I went for a walk/jog around the block. Feeling good.


Monday, May 20, 2019


Lovely warm day. Finished work at 1330hrs. Perfect conditions for spinning records and some garage training. More specifically, it's Metal Monday and it's time for Squats.

Leg Swings and Stretching.

Squats - bar/12 reps, 135lbs/12 reps, 6 sets/6,7,8,9,10,12 reps.

That's enough for me. Nice amount of volume.

Speaking of volume. Here is a sample of what I'm listening to. I think this will be a new aspect to my blog. Posting pics of what I'm listening to as I train. I hope you enjoy.