A Top 40 Weightlifting Blog

Thursday, October 22, 2020

Hypertrophic Bench Press

I wasn't going to train today. I was bored this afternoon so it must be, "Go Time!"

Light Stretches.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps, 6 sets/4,4,4,5,5,4 reps/315lbs.

Cable Press Downs - 4 sets/12 reps/25kg.
Plate Front Raises - 3 sets/12 reps/45lbs.

Still not as strong as I would like. It's gonna be a process.


Wednesday, October 21, 2020

Hypertrophic Bench Squats

My motivation is crap lately. Maybe it's the weather. We got our first snow fall last night. Maybe 6 sets of 6 squats scares the crap outta me. They really suck towards the last three sets. I tried something a little different today. Turns out it was harder.

Leg Swings and Dynamic Stretches.

Bench Squats - bar/12 reps, 135lbs/12 reps, 225lbs/10 reps, 6 sets/6 reps/315lbs.

Actually the fifth set was for eight. Gonna be sore tomorrow.


Sunday, October 18, 2020

Volume Trap Bar Deadlifts

These were tougher than expected. Despite being a similar movement as conventional barbell Deadlifts they hit my muscles very different. My upper back is pumped. I didn't wear a belt or straps. I'll be doing these again.

Light Stretches. 

Trap Bar Deadlifts - 6 sets/8,12,12,12,12,12 reps/240lbs.

I was starting to get a slight headache. Not that I really wanted to do any more this seemed like a good place to end it. On a side note my grip is trashed and my forearms are throbing. Steak for dinner. 


Friday, October 16, 2020

NG Bench Press

These are feeling better. However, winter is coming and the garage is getting cold. This morning there was snow. Temperature in the garage is +5 degC right now. A little chilly. Time to start thinking about getting back over to Goodlife.

Light Stretches and Shoulder Mobility. 

Bench Press - 2 sets/12 reps 135lbs, 185lbs/10 reps, 6 sets/6,8,8,8,8,8 reps/225lbs.

OH Parallel Grip Ext - 3 sets/12 reps/50lbs, 3 sets/12 reps/70lbs.

I've been wanting to use this parallel grip bar in training but lacked the creativity. At this point the triceps are feeling it. One more exercise to finish off.

Seated Bent Over Laterals - 3 sets/12 reps/15lbs.

These are not about heavy weight. More importantly is the intensity. Fun!


Wednesday, October 14, 2020

Unilateral Lower Body

I feel like my unilateral lower body work is getting stronger. The reps are getting easier. With that this training is getting my painful. Dang! What a pump today.

Light Stretches.

Alternate the following two exercises 

Box Step Ups - 6 sets/12,12,12(+10lbs),12,12(+15lbs),16 reps.

Box Squats - 6 sets/12,12,12(+10lbs),12,12(+15lbs),16 reps.

Shorter rest between sets meant my heart rate was up. I like these more than the Bulgarian Split Squats.


Tuesday, October 13, 2020

ME Tire Deadlifts

Not too many nice days left. The garage was warming. Considering I was going to fill my face with Thanksgiving dinner I needed somewhere for my food to go. Heavy Tire Deadlifts were the answer.

Light Stretches.

Tire Deadlifts - 165lbs/8 reps, 235lbs/8 reps, 235lbs/8 reps, 325lbs/3 reps, 415lbs/1 rep, 505lbs/3 reps, 505lbs/1 rep, 505lbs/3 reps.

These felt great! My CNS is still lacking and requires conditioning to handle heavier weights. Physically I feel I'm good for it.


Friday, October 09, 2020

ME Bench Press

Again my Bench Press didn't go quite according to plan. Last Max Effort day I was tossing 365lbs around like it was nothing. Today it almost pinned me. Time for some pennants.

Stretches and Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/3 reps, 365lbs/1 rep.

This was a huge struggle. Way more difficult than it should have been. Time to drop and work.

Bench Press - All Singles 315, 325, 335, 345, 355, 355, 355, 355lbs.

WTF is going on? I don't know. 

Bent Over Seated Dumbbell Laterals - 10lbs/12 rep, 15lbs/12 reps, 20lbs/12 reps.

Push Ups - 3 sets/20 reps.


Tuesday, October 06, 2020

ME Squats

Feeling mentally and physically rested and ready for heavy squats today. Again, I didn't want to go too crazy and make huge gains. One more single was enough of an increase. 

Leg Swings and Stretches.

Squats - 2 sets/6 reps/bar, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 5 sets/1 rep/405lbs.

Step Ups - 4 sets/12 reps per side.

Vocal cues helped out a lot today. "Down and Up!!!". My third, fourth and fifth reps were more dynamic than the first two. Good rebound out of the bottom.My CNS still isn't conditioned properly. That will come with some time. Next heavy day I work the cues again for six singles. After that I'll go up in weight. I added the Step Ups in an attempt the balance my posterior DOMS. Let's see if it works. 


Saturday, October 03, 2020

Extra Unilateral Lower Body Work

With a little extra time today and knowing these don't take much time I did some Step Ups.

Step Ups - 7 set/12 reps per side.

Got my heart rate up a bit and feel a good pump through posterior chain and quads. Maybe I'll go do something else later. Tomorrow I'll take off and hit some heavy squats on Monday.


Friday, October 02, 2020

Hypertrophic Tire Deadlifts

My back still feels good without having any more major issues. Every week I keep trying to improve just a little. Today I could have/wanted to do better but I decided to spread out the improvements over several workouts instead of all today. 

Light Stretches. 

Tire Deadlifts - 2 sets/6 reps/235lbs, 5 sets/6,6,8,10,6 reps/325lbs.

It was cold this morning. -3 degC. The garage was cold and damp. Not ideal conditions for Deadlifts. At least not ideal for an old man with creaking bones. Ha! I waited till the afternoon and it did warm up a little. I used straps for the last three sets. The cold bar was tearing my hands up and making them ache. Gonna feel it tomorrow I bet.


Wednesday, September 30, 2020

Hypertrophic Bench Press

Today didn't go quite the way I wanted. Most training days don't go the way I want. Either they go better or worse varying in magnitude. Today I just felt flat. No real drive.

Lots of Stretches and Shoulder Mobility.

Rotator Laterals - 2 sets/20 reps/10lbs.
Seated Bent Over Laterals - 3 sets/12 reps/10lbs.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 6 sets/6,4,4,3,3,4 reps/315lbs.

Alternate the following 

OH Plate Ext - 3 sets/16 reps/45lbs.
Plate Front Raises - 3 sets/8,12,12 reps/45lbs.
Dumbbell Rows - 3 sets/12 reps/35lbs.

A really good workout nonetheless but not very strong. Next time. 

I also spent some time refurbishing two of my really rusty 45lbs plates. Here's how they turned out.

Wire brush to remove the rust and dirt. Wipe down with vinegar. Spray paint with a rust inhibiting paint. I used Rust-Oleum Royal Blue gloss. I think it turned out pretty good. Now for the rest of my plates.


Monday, September 28, 2020

Hypertrophic Squats

These are always tought. Since my back problems every workout gets better and better. Today I also used some Nose Torque. Worked well to wake up this old man.

Leg Swings and Dynamic Stretches.

Squats - (no belt) 2 sets/8 reps/135lbs, 225lbs/8 reps, 315lbs/6 reps, (belt) 5 sets/6 reps/315lbs.

These all felt pretty good. Plenty of depth. All my regular aches are pains didn't show up today. Thank you to my friend Krista for the Zone smelling salts. They really did the job 



Thursday, September 24, 2020

Volume Tire Deadlifts 100 Reps!!!

Back is still feeling good. The weather is mild. Time to open the garage door and pull.

Light Stretches.

Tire Deadlifts - 9 sets/6,8,12,12,12,16,12,12,10 reps/235lbs.

I feel GREAT! I'm sure this is the most reps I've ever done for Deadlifts. I'm stiff and sore where I should be. My posterior is gonna feel yucky tomorrow or the next day. For now I'm enjoying the back pump.


Tuesday, September 22, 2020

Volume Squats

Still not adding any weight to Bulgarian Split Squats but that's not the point is it. These are a great unilateral lower body training movement. My mobility and overall comfort with these has improved lots.

Light Stretches and Leg Swings.

Bulgarian Split Squats - 6 sets/12 reps per leg.

I'm still using the bar for stability. Today I pushed the bench, my back, foot further back to make the movement more of a "split" movement. This really works well. My legs are thoroughly pumped.

After this I goofed around with some OH Squats with a broom handle. More of a mobility and core movement than a muscle builder. A fun way to finish off.


Saturday, September 19, 2020

ME Deadlifts

Today came together beautifully. Wonderful weather, International Talk Like A Pirate Day, ME Deadlifts and Deadlifts For Dreams all at once. Last year I judged at this great charity event. With the Covid pandemic a typical competition isn't practical. Lifting at home and sending in the attempts is a much safer option. 

Leg Swings and Stretches.

Deadlifts - 2 sets/6 reps/225lbs, 315lbs/3 reps, 405lbs/1 rep.

This was the end of my warm up. All comfortable and easy lifts.

First Attempt - 505lbs.

Very Comfortable. Ready for more.

Second Attempt - 530lbs.

I wanted this number as it would be the Manitoba Provincial record. Still ready for more. 

Third Attempt - 550lbs.

A solid third attempt. That was my max for today. I had nothing left. Since my back problems I haven't pulled this much. Feels good to be this strong again. 


Thursday, September 17, 2020

Volume NG Bench

Monday and Tuesday this week I spent the entire day cleaning up garbage around work and clearing out overgrown brush from the gardens. Lots of steps and lots of bending. I was spent. Yesterday my wife was working from home so I spent the day bothering her.  Today there is no excuse. Time to get the work done.

Stretches and Shoulder Mobility.

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

Seated Bent Over Dumbbell Laterals - 3 sets/12 reps/10lbs, 3 sets/12 reps/15lbs.

The weather is getting cooler. Last night we had frost. I think it's starting to affect me as I'm feeling tired. Not for any real reason. 


Friday, September 11, 2020

Max Effort Bench Press and Squats

I missed posting the other day. Both bench and squats went really well.

09 Sept 2020

Max Effort Bench Press 

Light Stretches and Shoulder Mobility.

Rotator Laterals and Band Work.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/3 reps, 365lbs/1 rep, 365lbs/1 rep, 3 sets/1 rep/375lbs, 365lbs/2 reps.

Push Ups - 3 sets/20 reps.

I find Bench Press takes a while to warm up my CNS. I usually get stronger several working sets in.

11 Sept 2020

Max Effort Squats

Leg Swings and Dynamic Stretches.

Squats (no belt) - 2 sets/10 reps/bar, 2 sets/8 reps/135lbs, 225lbs/8 reps, 315lbs/4 reps.

Squats (belt) - 365lbs/3 reps, 405lbs/2 reps, 425lbs/1 rep, 405lbs/1 rep.

Squats (no belt) - 225lbs/10 reps.

Much better than last ME Squat training all the way around. Next heavy day I think I'll keep to 405lbs and focus on form, control and dynamics. 


Monday, September 07, 2020

Hyper Squats and Deadlifts

I guess I forgot to post my squat training the other day. Oops.

5 Sept 2020

Hyper Squats

Lots of Dynamic Stretches.

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

I had a stress induced headache after the 315lbs for ten. Stopping there seemed to be the right idea. I wore my team Canada singlet which seemed to inspire me. 

7 sept 2020

Hyper Deadlifts

Dynamic Stretches. 

Deadlifts - 2 sets/6,8 reps/225lbs, 4 sets/6,8,10,6 reps/315lbs.

No belt and no straps. Feeling good and feeling strong (ish)


Thursday, September 03, 2020

Hyper Bench Press

Slept like crap last night. I wanted to train but I know it wasn't going to be great. These days will happen and it's important to remember that. 

Shoulder Mobility and Stretches.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/6 reps/315lbs, 2 sets/3 reps/325lbs.

Alternate the following with no rest between sets.
Plate Curls - 3 sets/16 reps/45lbs.
OH Plate Ext - 3 sets/16 reps/45lbs

Not the workout I was planning but still alright.


Tuesday, September 01, 2020

Volume/Birthday Deadlifts

I looked back over my blog entries and noticed that I haven't done a Birthday challenge in several years. My training schedule shows Volume Deadlifts today. Let's start the fun and games.

Light Stretches.

Suitcase Deadlift - 120lbs/4 reps, 120lbs/20 reps, 250lbs/1 rep, 215lbs/2 reps, 150lbs/16 reps.

Still getting better after my back injury. This was fun and quite challenging. Happy Birthday to me.