A Top 40 Weightlifting Blog

Sunday, May 31, 2020


Today is my Monday eventhough it's Sunday. Got home from work then out to the garage for some fun.

Leg Swings, Stretches, Small Band Work, Seated Band Leg Curls (Awesome Warm Up)

Squats - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 275lbs/5 reps, 315lbs/5 reps, 345lbs/8 reps.

Paused Squats - 135lbs/8 reps.

I decided to end it there. I strained my left hand during 315lbs messing around with my grip. It only hurts when I  move it a certain way but better not to risk it. Anyway, 345lbs for 8 is pretty good.


Friday, May 29, 2020

Bench Press

Spent most of the day running around and didn't get much done. Forced myself to some Bench this afternoon/evening. 

Light Stretches and Rotator Laterals. 

Band Pull Apart - 2 sets/12 reps/light band. 
Band Presses - 2 sets/12 reps/light band. 

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 280lbs/10 reps.

NG Bench Press - 2 sets/10 reps/225lbs.

Now it's time to eat a burger, drink some beer and spin some records.


Wednesday, May 27, 2020

Tire Deadlifts

Not my best but getting damn close.

Light Stretches.

Tire Deadlifts - 2 sets/8 reps/235lbs, 325lbs/6 reps, 415lbs/10 reps. 2 sets/6 reps/235lbs.

Pull-Up Bar Hangs - 10, 15, 20 seconds.

No belt and no straps. Just some chalk. Everything feels strong.


Monday, May 25, 2020

OH Press

What a wonderfully warm and sunny day. Instead of training in the garage I decided to take it out into the driveway and play with some of my toys.

Light Stretches.

Rotator Laterals - 20 reps/10 lbs per side.

Standing Barbell Press - 75lbs/12 reps, 2 sets/8 reps/135lbs, 160lbs/8 reps.

Thats it with barbell. Bring on the fun and games.

2 sets/6 reps of each.
Keg 100lbs water
Axel 125lbs
Dumbbells 50lbs each
Rock 91lbs

A great training day.


Friday, May 22, 2020

Deload Squats

Rather than just deloads I could refer to training this afternoon as deload-paused squats. Nothing heavy but working on staying tight and being dynamic out of the hole.

Leg Swings and Stretches.

Small Band Steps.

Paused Squats - bar/12 reps, 2 sets/6 reps/135lbs, 2 sets/6 reps/185lbs, 2 sets/6 reps/225lbs.

As I commented last deload squat day, the added pause and dynamic drive make these fairly tough. My posterior chain is aware I did squats today.


Wednesday, May 20, 2020

Deload Bench

Today is my 20th Wedding Anniversary and my youngest 12th Birthday. Ordinarily it would be an incredible busy afternoon and evening going out for dinner and other activities. But, because of the Covid we had a quiet night in. Before the festivities began I had a chance for some Bench Press.

Light Stretches.

Band Presses - 3 sets/12 reps/light band.

Band Pull Apart - 3 sets/12 reps/light band.

Rotator Laterals - 3 sets/12 reps/10lbs.

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

That's it! Bring on the cake!!!


Tuesday, May 19, 2020

Deload Deadlifts

High volume, light weight Deadlifts makes my hands hurt. However, they make my back and posterior chain feel great in the morning.

Light Stretches.

Seated Hamstring Band Curls - 3 sets/12 reps/light band.

Over Hand Grip Deadlifts - 8 sets/6 reps/255lbs.

That's it. That's all. The Hamstring Curls are something I seen several lifters online doing for warm ups. They felt pretty good. I'll post a video of them later.


Sunday, May 17, 2020

Deload OH Press

Spent a little while in the garage tidying up and making a little more room. It's a gorgeous day today. Well into the twenties so I'm enjoying my first day of deload week.

Morning Walk - ~ 4km to the store and back.

Shoulder Mobility and Light Stretching.

OH Press - 2 sets/12 reps/bar, 95lbs/12 reps, 4 sets/10 reps/135lbs.

Side Laterals - 4 sets/10 reps/15lbs.

Feeling lucky and grateful for all that I have and everything that I am.


Friday, May 15, 2020


I  took my time this week to make sure I was well rested before these heavy squats.

Leg Swings and Stretches.

Squats - 2 sets/6 sets/bar, 225lbs/6 reps, 315lbs/2 reps, 365lbs/2 reps, 385lbs/1 rep, 405lbs/1 rep, 440lbs/1 rep, 385lbs/2 reps (wide grip).

Paused Squats - 4 sets/6 reps/135lbs.

Everything felt solid and strong. 440lbs felt like a solid second attempt.


Tuesday, May 12, 2020


Today I decided to go for a little walk.

Won't lie. It was difficult. However, it was the less difficult 12km walk I've done. Feeling alright.


Monday, May 11, 2020

Bench Press

All the work is paying off. Bench Press felt great today.

Stretching and Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 185lbs/8 reps, 225lbs/6 reps, 315lbs/2 reps, 350lbs/1 rep, 365lbs/1 rep, 375lbs/1 rep, 380lbs/1 rep. 2 sets/6 reps/225lbs.

OH Plate Ext - 3 sets/12 reps/45lbs.

380lbs matches my best competition Bench Press (172.5kg). I'm sure the OH Pressing work is helping out my Bench Press.


Saturday, May 09, 2020

Tire Deadlifts

More heavy singles. I set up the bar in my driveway. Even though it is cool the sun is shining and training outside is wonderful.

Light Stretches and Mobility.

Tire Deadlifts - 235lbs/6 reps, 325lbs/6 reps, 415lbs/3 reps, 510lbs/1 rep, 600lbs miss twice, 540lbs/1 rep.

I'm disappointed that 600lbs didn't go but 540lbs right now is alright.


OH Press

Yesterday began my heavy week. Everything went well for OH Presses.

Light Stretches.

OH Press - 2 sets/12 reps/bar, 95lbs/12 reps, 135lbs/6 reps, 185lbs/3 reps, 195lbs/1 rep, 205lbs/1 rep, 215lbs/1 rep, 225lbs/1 rep, 4 sets/8 reps/135lbs.

Rotator Laterals - 3 sets/12 reps/15lbs.

I'm really pleased with these number. Getting stronger overhead.


Wednesday, May 06, 2020


I was supposed to squat yesterday but I was feeling fat and lazy. Today I got up early and made it happen.

Leg Swings and Stretching.

Squats - 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/8 reps, 275lbs/6 reps, 315lbs/6 reps, 365lbs/6 reps.

Paused Squats - 4 sets/6 reps/135lbs.

The weather is ridiculous lately. Yesterday was +15 degC. This morning it is just over freezing. Oh well, this ain't my first time training in the cold.

After Squats I got my touque and mittens and went for a 5km walk. Feeling good.


Saturday, May 02, 2020

Bench Press

Lots of rich food tonight as it's my daughter's 19th Birthday. Wings and Cupcakes. Yummy! Time to put time in with the iron first.

Light Stretches.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps, 275lbs/6 reps, 295lbs/10 reps, 3 sets/10 reps/225lbs (NG).

OH Plate Ext - 4 sets/16 reps/45lbs.

Fun and games. Now let's eat!


Friday, May 01, 2020


Again I spent most of the day thinking about training after work. Despite yesterday's lack of motivation today was different.

Light Stretches.

Deadlines- 2 sets/6 reps/225lbs, 315lbs/6 reps, 365lbs/3 reps, 390lbs/6 reps.

No belt, no straps and no chalk. Feeling dynamic and somewhat strong.

Bent Over Barbell Rows - 5 sets/10 reps/135lbs.
Bar Hangs - 3 sets/30 sec.


Thursday, April 30, 2020

OH Press

Motivation is crap today for some reason. The weather is amazing finally but I feel lethargic. Oh well, at least I moved some weight today.

Light Stretches and Shoulder Mobility.

OH Barbell Press - 2 sets/12 reps/bar, 135lbs/10 reps, 135lbs/8 reps, 155lbs/6 reps, 165lbs/8 reps.

Rotator Cuffs - 3 sets/16 reps/10, 15, 15lbs.

Feeling YUCK!


Wednesday, April 29, 2020


Short on time today eventhough it was my Saturday. Well, I had stuff to do. Squats went well despite it.

Leg Swings and Stretching.

Squats - 2 sets/12 reps/bar, 2 sets/8 reps/135lbs, 225lbs/6 reps, 260lbs/6 reps, 300lbs/5 reps, 340lbs/6 reps.

Now I gotta strip the bar and rush to pick up my wife.


Monday, April 27, 2020

Bench Press

After the oil change on my car it was time for some Benching.

Light Stretches and Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 245lbs/6 reps, 275lbs/12 reps.

Band Assisted Bench Press - 4 sets/6 reps/275lbs minus mini bands.

A good training day


Sunday, April 26, 2020


Lots of walking at work today, then Deadlifts and finish up with another walk around the block with my son.

Work Walking - ~10km.

Tire Deadlifts - 165lbs/6 reps, 2 sets/6 reps/235lbs, 325lbs/6 reps, 370lbs/6 reps.

To finish up I am trying something that the current World's Strongest Man demonstrated on his YouTube channel.

Bar Hangs - 3 sets working up to 30 seconds.

Walk Around The Block -2.5km

Instead of repping out Deadlifts at the end if my working sets and ripping up my hands I will try these Bar Hangs for a while.