A Top 40 Weightlifting Blog

Sunday, October 22, 2017

Bench Press Volume

The weather is still staying nice so this evening I'm out in my garage again for training.

Bench Press - 135lbs/12 reps, 8 sets/12 reps/225lbs.
Dumbbell Hammer Curls - 6 sets/12 reps/40lbs.
OH Plate Ext - 3 sets/20 reps/45lbs.

The last two sets of 12 reps Bench Press were max effort. This Keto diet caused my muscles to be glucose depleted and I had nothing left. The last set I had to stop at ten reps, take a short rest then do 4 more reps. Other than that, I'm feeling great!


Saturday, October 21, 2017

Deadlifts & Core

Tonight in the garage working my hook grip again. A really good evening of pulling.

Hook Grip Deadlift - 235lbs/6 reps, 325lbs/2 reps, 415lbs/1 rep, 505lbs/1 rep.
Conventional Deadlift - 505lbs + 130lbs Chain/1 rep.

Ab Sling Knee Ups - 3 sets/10, 10, 12 reps.

Really good numbers this evening considering I didn't wear a belt of straps. Easily the heaviest beltless pull of my life.

I weighed myself this morning and I'm 6lbs down. This Keto diet is awesome so far. BW 349lbs.

Wednesday, October 18, 2017

Bench Press & Keto Day 2

I had a little down time this evening after supper so I got out into the garage for some Bench Press.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 315lbs/3 reps, 365lbs/1 rep, 375lbs/1 rep, 3 sets/1 rep/380lbs, 2 sets/12 reps/225lbs.

The more Bench work outs that go by the more solid I'm feeling.

Today is day two of my Keto Diet. I had a strange feeling of being full all day. In fact I had only consumed 750 cal before supper and I still wasn't hungry. It will take a while before I get my macros sorted out. As soon as I get light enough for my scale to measure my weight I will start to post my weight.


Tuesday, October 17, 2017


No belt, no wraps, no sleeves. Squats lately have been feeling strong. Today I wanted to get some volume.

Leg Swings and Stretching.
Squats - 3 sets/6 reps/bar, 3 sets/6 reps/135lbs, 6 sets/10 reps/225lbs.

Everything was going well and I thought I may have gotten 10 sets of 10 reps. Unfortunately, after the fifth set I started feeling a stress head ache. I took a longer rest then went for the sixth set and the head ache only got worse afterwards. I'm pleased with 6 sets of ten reps. Time for supper.

Speaking of supper I am starting a Keto diet. I feel it will be the easiest to follow and the most effective for loosing all this extra body fat I'm carrying. Currently I weigh in the range of 355 to 365lbs. I will post on my progress.


Saturday, October 14, 2017

Bench Press

Training at the 17 Wing gym today. Feeling good, Fat but good.

Light Stretching.
Bench Press - 2 sets/12 reps/225lbs, 185lbs/12 reps, 225lbs/8 reps, 6 sets/6, 4, 8, 6, 6, 8 reps/315lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/35, 40, 45lbs.

This was one of my strongest Bench Press volume days. Everything was coming together and presses were dynamic and strong. Hopefully there will be more days like this. 405lbs will happen again shortly.



Feeling fat and lazy yesterday but I knew I needed to put in some work. Out to the garage for some volume Deadlifts.

Light Stretching.
Deadlifts (OH Grip) - 3 sets/6 reps/225lbs, 3 sets/8 reps/225lbs, 4 sets/10 reps/225lbs.
Ab Sling Knee Ups - 5 sets/8 reps.

Lots of volume and core work. I feel really good today. I will be going to the gym soon for some Bench Press.


Monday, October 09, 2017

Chain Bench Press

Fun and games this evening. Playing with my toys.

Light Stretching.
Bench Press - 135lbs/12 reps.
Chain Bench Press - 135lbs + 130lbs chain/8 reps, 135lbs + 130lbs chain/6 sets/12 reps.
Dumbbell Hammer Curls - 5 sets/12 reps/40lbs.

Most of the sets were done with a narrow grip which really added a great triceps and pectoral pump.


Sunday, October 08, 2017


It's Thanksgiving and that means lots of good food with family. But first, some heavy Squats are in order.

Leg Swings and Stretching.
Squats - bar/8 reps, 2 sets/8 reps/135lbs, 225lbs/3 reps, 315lbs/3 reps, 415lbs/1 rep, 455lbs/1 rep, 475lbs/1 rep, 315lbs/6 reps.

No belt, no wraps, no sleeves. 15lbs personal best. Bring on the gains. It's turkey time.

475lbs Squat Video


Friday, October 06, 2017

Hook Grip and Bench Press

Thursday evening I got out into my garage to practice my Hook Grip Deadlifts.

Light Stretching.
Hook Grip Deadlifts - 2 sets/6 reps/225lbs, 315lbs/1 reps, 365lbs/1 rep, 405lbs/1 rep, 455lbs/1 rep, 495lbs/miss.

I missed 495lbs Hook Grip but then pulled it with a normal grip, no belt, no straps.

Today I worked out during work.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 275lbs/4 reps, 315lbs/4 reps, 345lbs/1 rep, 365lbs/1 rep, 3 sets/1 rep/375lbs, 2 sets/6 reps/275lbs.

Feeling good.


Tuesday, October 03, 2017

Bench Press

Taking it easy tonight. Getting the blood to flow through the muscles.

Bench Press - 10 sets/10 reps/135lbs.

That's it, that's all. Next training day is Deadlifts and I'll be trying hook grip again. 500lbs? Maybe.


Monday, October 02, 2017


training in the garage today. There won't be many more of these days left. I didn't feel like going heavy but I did want to work.

Stretching and Leg Swings.
Squats - 3 sets/8 reps/bar, 8 sets/8 reps/135lbs.

Not much on the volume side but lots of sets and reps. I did take a shorter rest period between sets. In fact I finished my entire training while listening to one record.


Sunday, October 01, 2017

Bench Press

Getting the garage ready for winter then training Bench Press.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 6 sets/6 reps/315lbs, 315lbs/4 reps, 2 sets/12 reps/225lbs.
Dumbbell Hammer Curls - 20lbs/12 reps, 35lbs/12 reps, 40lbs/12 reps, 2 sets/12 reps/45lbs.

Lots of volume today. Lots of gains tomorrow.


Thursday, September 28, 2017

Hook Grip Deadlifts

Trying something different. My training needs some restructuring and today I had some fun with it.

Light Stretching.
Over Hand Deadlifts - 5 sets/6, 8, 6, 8, 6 reps/225lbs, Singles - 245, 275, 315, 365, miss 385lbs.

At this point I figure I'll give Hook Grip a try even though I didn't think I was capable of it.

Hook Grip Deadlift - Singles - 365, 385, 405lbs.

OUCH!!! These hurt the thumbs. In fact, they are still numb and slightly throbbing. I said they hurt but I kinda like it. It's very satisfying.

Hook Grip Deadlift 405lbs Video


Monday, September 25, 2017


A pretty good day of Squats today at work. Again no belt, no wraps, no sleeves.

Leg Swings and Stretching.
Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/3, 4 reps/315lbs, 2 sets/1 rep/365lbs, 415lbs/1 rep, 440lbs/1 rep, 2 sets/6 reps/225lbs.
Standing Hamstring Curls - 2 sets/8 reps/35, 45lbs.

440lbs Squat Video

440lbs isn't a PB but it sure ain't too shabby. As per the video my form is spot on. Although I don't quite like myself lately, my training still is a bright spot.


Sunday, September 24, 2017

Bench Press

Less than stellar performance on the bench today. It was supposed to be a heavy day but I couldn't lock out what I was planning.

Keg Rolling and Stretching.
Bench Press - 2 sets/6 reps/135lbs, 225lbs/6 reps, 275lbs/6 reps, 315lbs/3 reps, 365lbs/1 rep, 385lbs/miss, 3 sets/1 rep/365lbs.
Dumbbell Hammer Curls - 35lbs/12 reps, 40lbs/12 reps, 40lbs/12 reps.

385lbs was very close. I just missed on lock out. 365lbs was controlled with a good pause on every set however it didn't feel light. Just keep going.


Saturday, September 23, 2017


In the garage Friday evening for some Deadlifts.

Deadlifts (overhand grip) - 10 sets/6 reps/225lbs.
Ab Sling Knee Ups - 4 sets/6, 6, 8, 8 reps.

Feeling good!


Tuesday, September 19, 2017

Unit PT and Bench Press

Monday was unit PT at the end of the work day. Lots of core work and a fair bit of jogging has left my hamstrings and posterior chain very tight and sore today. After I got home on Monday I went out to my garage gym for some Bench Press.

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

I was pretty gassed after all the core work and jogging so my performance on the Bench was less than amazing. The first 4 sets were done with out wrist wraps.


Sunday, September 17, 2017


I haven't been putting in the volume lately with regards to Squats. Today my son and I went to work to train. I brought my knee sleeves and belt , ready to do battle.

Leg Swings and Stretching.

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

Not my best by a long shot but still pretty good. The volume will pay off as it always does.


Bench Press

On Friday evening I got out into the garage for some training. The weather lately is getting colder and it's only a matter of time before training in the garage is a winter adventure. Friday was a little cool but very nice.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 4 sets/10 reps/225lbs, 6 sets/10 reps/245lbs.

I wanted to do a 100 rep work out. This was great. James Bond helped me focus and finish strong.


Thursday, September 14, 2017

Something Different

Motivation is lacking lately due to going into work in the middle of the night. My sleep pattern is screwed up. I wanted to Deadlift today and Suitcase Deadlifts with my farmers walk handles filled the prescription.

Suitcase Deadlifts - (weights are per hand) 115, 185, 235, 275lbs.
Dumbbell Hammer Curls - 2 sets/12 reps/35lbs.
Standing Shoulder Press - 2 sets/12 reps/35lbs.

550lbs Suitcase Deadlift Video

The heaviest set felt good and in control. All sets were done without a belt, wraps, straps, nor chalk. Feeling strong.