A Top 40 Weightlifting Blog

Sunday, May 28, 2023

100,000 Steps

I spent some time on the rebounder last night before bed and passed the magic number.

I'm not going to try again this week but this summer I'll try doing back to back 100k steps.


Friday, May 26, 2023

Rack Pulls and Rebounding

I'm on track to getting 100k steps again this week. Unlike walking, rebounding gets my heart rate up to the point of fat burning fitness. Most of the steps this week were on the rebounder. It's also the end of the week, which means it's time to pull. I worked this morning so I ate when I got home then got at er'.

Rebounding - 30 minutes. 

Leg Swings with band.

19" Rack Pulls - 135lbs/10 reps, 225lbs/6 reps, 315lbs/1 reps, 405lbs/missed OH Grip. 4 sets/4,4(figure 8 straps), 6,10(figure 8 straps and belt)

Rebounding - 30 minutes. 

The belt helps tremendously with rack pulls. The first two sets of four felt good and heavy. The next two sets were quite light. Almost effortless. No videos today. Nothing special. Just bouncing and moving some weight.


Thursday, May 25, 2023

Bench Press & OH Press

It's a warm one today. +30°C according to the weather app. Perfect day to train. 

Rebounding - 30 minutes. 

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

Standing Barbell Press - 3 sets/6 reps/135lbs.

My midsection is jiggly during the OH Presses. Bracing is obviously an issue. More to work on.

My hip still feels fine which is great. Despite my BW going up about ten pound I seem to be back in control. Evening cravings aren't as bad. My current BW is 334lbs. Only 4lbs up from my recent lowest.


Wednesday, May 24, 2023


Nothing special today. I watched a movie while spending about 90 minutes rebounding. Not all at once. At intervals I spent some time with the Theragun hitting tight spots. Feeling pretty good right now. Early night to bed. Tomorrow is pressing. I haven't decided what to press but I want to be creative. 


Tuesday, May 23, 2023

Squats and Keg

Ironically, the hip problem I was having has corrected itself after Tire Deadlifts on Friday. I've said it before, "Deadlifts are a cure for whatever ails you." I'm so pleased to feel normal again.

Lots of rebounding and walking at work over the weekend. Monday was spent with sleeping in and yard work. Sounds like I'm formulating excuses why I didn't lift. Today I got back at it after some running around this morning. 

Rebounding - 30 minutes. 

Leg Swings, Dynamic Stretches and Theragun. 

Buffalo Bar Squats - 105lbs/12 reps, 185lbs/10 reps, 255lbs/8 reps, 325lbs/6 reps, 375lbs/1 rep, 405lbs/1 rep.

Finally back up to four plates. This time it's on my terms. Overall health is great. A good place to be to push beyond four.

Keg Lifts - 150lbs/4 reps, 200lbs/4 reps.

First time back with the kegs since squishing my toes. This time I'm smarter than the weights I'm lifting. My problem was doubling up the crash pads. The Keg sinks in too much and becomes somewhat dangerous (vid 1). At least to my toes. Better to put two blue gym mats under one crash pad (vid 2).

Squats - 2 sets/6,8 reps/185lbs.

Static Stretches.

Good training day. Now I eat!!!


Friday, May 19, 2023

Tire Deadlifts and Log Press

Now that's more like it. Yesterday my motivation was crap eventhough I had the whole day to train. I managed an hour of rebounding and static stretches. At least it was something.

Today I got home from work, made a couple sandwiches and pulled the toys out onto the driveway. Tire Deadlifts and Log Press were on the agenda.

Kettlebell Swings - 2 sets/20 reps/40lbs.

Tire Deadlifts - 2 sets/6 reps/235lbs, 325lbs/1 rep, 415lbs/OH Grip miss, 415lbs/normal grip 3 reps, belt and figure 8 straps 505lbs/3 reps, belt no straps 505lbs/1 rep, 415lbs/6 reps.

Log Press - 175lbs/6 reps, 225lbs/clean but miss press/2 reps.

Put all my toys away.

After that I have no choice but to be stronger. The Sunshine and cool breeze felt amazing. Good workout. 


Thursday, May 18, 2023


Here's a great way to start your day. High protein and amazing taste. This is what I have for breakfast everyday. 

120g quick oats.

120g (three scoops) vanilla protein powder.

140g frozen berries.

Total marcos are as follows 

Protein - 94g
Carbs - 110g
Fat - 17g

Not only does it taste great but it's very inexpensive. It also travels well in a plastic container. Add hot water and wait until it sets up. You're welcome. 


Wednesday, May 17, 2023

Bench Press

I haven't done flat Bench Press in a while. I thought it might be fun to try it again.

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/2 reps, 315lbs/2 reps, 320lbs/2 reps.

Now I'm eating during. Good training. 


Tuesday, May 16, 2023


A bit of a busy day. Running around to do but first let's get some Squats done.

Leg Swings and Dynamic Stretches. 

Squats - bar/12 reps, 135lbs/10 reps, 225lbs/8 reps, 315lbs/6 reps, 365lbs/1 rep, 385lbs/1 rep, 385lbs/1 rep, bar/12 reps.

I'm happy with form. Not making big jumps in weight. Next week drop back to 365lbs and get more volume. 

Time to go.


Monday, May 15, 2023

All Day

Spent the morning changing over the snow tires and doing an oil change. Then did some raking in the yard. Finally did an hour of rebounding. Tomorrow I'll get in some Squats. 


Saturday, May 13, 2023


I worked today so got plenty of steps. Finish it off with an hour of rebounding. It looks something like this. 


Friday, May 12, 2023


 Toes are still an issue. Right now my hip doesn't hurt. That's good. Good evening for training as today I was working. 

Rebounding - 30 minutes. 

Light Stretches. 

45° Inclined Press - 2 sets/12 reps/135lbs, 185lbs/10 reps, 225lbs/6 reps, 275lbs/2+1 reps.

Rebounder Push Ups - 3 sets/15 reps.

Static Stretches 

Now it's time to wind down and get settled for an early night. Gotta work in the morning. 


Thursday, May 11, 2023

Squats and Other

 So far this week it's been mixed emotions. My hip is still really bothering me. I made an appointment for Tuesday afternoon. The Dr's diagnosis so far is rheumatoid arthritis. No wonder stretching and specific exercising didn't help. Here's what the inter-web says about it,


There is no cure for rheumatoid arthritis. But clinical studies indicate that remission of symptoms is more likely when treatment begins early with medications known as disease-modifying antirheumatic drugs (DMARDs).


If medications fail to prevent or slow joint damage, you and your doctor may consider surgery to repair damaged joints. Surgery may help restore your ability to use your joint. It can also reduce pain and improve function.

(Mayo Clinic)

Considering I've been tough on my body I figured I would be the one that screwed myself up. Not the other way around. Not sure how I feel about it. But, diagnosis isn't complete yet and I have yet to discuss treatment with the Dr. Worry when there's something to worry about. 

After the appointment I bounced for an hour. My toes are still tender but I gotta do something. Yesterday I was busy with family stuff. In the evening my lovely wife tells me she has a friend who has some wood to give away. Enough that I would need the trailer. She wasn't lying. Six HUGE pieces of what must have been a gigantic tree. On top of loading all six weighing about 70lbs each she also wanted a few large rocks. I picked up three. Just for fun I weighed the rocks today. 90, 155, 165lbs. 

This pile was still on the trailer today so I incorporated unloading the trailer with my squat training today. Here's what went down. 

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 365lbs/3 reps, 365lbs/4 reps.

Unload the trailer. 

Toes are still tender so now it's time for a  rest.

Squats felt better. 225lbs felt like nothing. 


Thursday, May 04, 2023

Won't Let It Get Me Down

My toes are really swollen and bruised. Fortunately, they don't hurt too much. Yesterday was too much for rebounding. Today it's not too bad.

Rebounding - 60 minutes. 

Inclined Presses - 3 sets/12 reps/135lbs, 3 sets/8 reps/185lbs, 3 sets/6,6,8 reps/225lbs, 135lbs/12 reps.

Rebounding - 30 minutes. 

Toes are a little sore from all the rebounding. I'll survive. 


Wednesday, May 03, 2023

These Little Piggies

After several hours of agony, the pain finally subsided. Elevation, ice and extra strength Tylenol helped lots. I'm grateful that I was able to sleep. This morning there is lots of bruising. 

I'll learn from this foolish mistake and be sure to follow one of my mottos. "Be smarter than the weights you lift".


Tuesday, May 02, 2023

SSB Squats and Keg

A really good training day right up till the end. 

Rebounding - 30 minutes. 

Leg Swings and Dynamic Stretches. 

SSB Squats - bar (50lbs)/10 reps, 140lbs/8 reps, 140lbs/6 reps, 230lbs/6 reps, 320lbs/4 reps.

Kegs - 150lbs/20 feet, 200lbs/20 feet.

When I dropped the 150lbs keg I missed the crash pad completely. The Keg landed flat on the ends of my big toes. Right now I'm icing and in agony. 


Sunday, April 30, 2023

Work and Rebounding

Work this morning and rebounding after dinner. 

Rebounding - 60 minutes. 

An hour on the trampoline plus a full patrol at work has lead to the following. 

I really wanted to train today but it got a little late. I'm excited to try out my new 200lbs keg. Tomorrow for sure.


Saturday, April 29, 2023


A little busy this week. I didn't train as much as I wanted to at the end of the week. Today I got out to the garage for some rebounding with an additional something. 

Rebounding - 60 minutes. 

Kettlebell Swings - 20, 25, 30, 35 every 15 minutes. 

I feel much better from today's efforts. 

On Thursday I filled one of my kegs with gravel. Now I have a 150 and 200lbs kegs. Gonna be fun. Playing this next week.

Wednesday, April 26, 2023

Log Press

Today my focus was centered on the Log. I wanted to improve on previous bests. Exactly what I did. 

Rebounding - 20 minutes. 

Leg Swings and Dynamic Stretches 

Thera Gun.

Log Press - 75lbs/clean and 10 presses, 145lbs/clean and 6 presses, 195lbs/clean and 2 presses, 215lbs/clean and miss press, clean and press, 195lbs/ 5 clean and press.

I'm pleased with today's training. 


Monday, April 24, 2023

Squats and Keg

What a great training day. Got out to the garage early. I was inspired by the performance of Canadian Mitchell Hooper winning the 2023 World's Strongest Man. The first Canadian to ever win. Congratulations Moose!

Today's training went like this. 

Rebounding - 30 minutes. 

Dynamic Stretches and Theragun.

Squats - bar/12 reps, 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 345lbs/1 rep, 365lbs/2 reps, 375lbs/3 reps.

Keg Lifts - 8 reps/150lbs.

I bought a second keg. The plan is to get some sand and fill it to weigh 200lbs. Gonna be fun. Squats have been weak for a long time now. But, they are coming back. Today shows that.