A Top 40 Weightlifting Blog

Wednesday, June 28, 2017


Starting out slow and getting some volume under my belt. Not difficult but my body is tight and resisting the motion. After several warm up sets I started to feel better.

Leg Swings and Stretching.
Squats - 4 sets/8 reps/bar, 8 sets/6 reps/135lbs.

That's it, that's all. Seems like a good place to go from.


Monday, June 26, 2017

Getting Better

It's been 4.5 weeks since my carpol tunnel surgery and my hand is feeling better. It still isn't back to normal and I'm sure it will take many more weeks till I'm able to lift properly. On Friday last week I tried some Squats, working up to 225lbs for 2 sets of 4 reps. On Sunday I had a friend come over to train in my garage. This inspired me slightly so I pushed my limits. Here's how it went.

Leg Swings and Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 185lbs/6 reps, 225lbs/4 reps, 275lbs/4 reps, 315lbs/3 reps, 365lbs/3 reps, 405lbs/3 reps.
Bench Press - 135lbs/6 reps, 185lbs/6 reps, 225lbs/6 reps, 275lbs/4 reps.

The Squats felt good, the Bench Press felt terrible. My hand is still tender when applying pressure on the surgery location. Oh well, it will get better.

Today I got up early and went for a walk. I did include a bit of jogging but not much. I also tried a press up from laying to standing. This really hurt. I will try that again at a later date. At PT today I went for a walk. I didn't bring my cell phone so I don't know how far I went. After the walk I tried out my grip strength with some Deadlifts.6 sets/6 reps/135lbs. I used an overhand grip because gripping the bar underhand bothered my hand.

All I can say is, I'm on the mend and will get strong again.


Thursday, June 15, 2017

Keeping Active & Awards

I've been keeping active lately even though I can't lift. In the mornings before work I've been walk/jogging. It's very difficult because of my current weight but I have been making progress every time I go out. Today marks three weeks since my surgery so I decided to try some light squats. 

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

My hand feels pretty good. I will continue to add some light squats to maintain my mobility. I will also continue to improve my cardio training.

You may have noticed two medals on my page. Click on them and you will see. My blog is in the top 40 best weightlifting blogs on the internet and in the top 25 powerlifting blogs on the internet. I feel very proud that my efforts had dedication to my training blog are being recognized. 


Thursday, June 01, 2017

Walking Again

Went walking again tonight. This time my lovely wife joined me. Very warm evening 27 degC.

Distance = 2 km
Time = 22 min.

Not very much but I need to start sometime. I'm happy I'm getting out.


Wednesday, May 31, 2017


There isn't much I can do with my hand in this state. Being off all this week means I have lots of time. I've also been meaning to starting walking again. Add all that up and it's time to start beating the street. Today I walked to Shoppers Drugmart and back. Total distance 3.6 km. Not very far but considering I haven't done much walking lately my legs pumped up big time and heck, I have to start somewhere. Tomorrow I will get out again.


Friday, May 26, 2017


Today I went for carpol tunnel surgery. Everything went well but I will be away from lifting, anything heavy, for up to two months. This is a great opportunity for me to start walking and loosing some weight. I have been super happy with my training and the gains I've gotten lately. Hopefully there will be some amazing muscle memory and when I get back under the bar I will continue to make epic gains. The cardio starts Monday.


Wednesday, May 24, 2017


Training in the garage last night. With surgery on my left hand scheduled for Friday I really want to get some quality lifts done before then. I will be off lifting for 3 to 4 weeks. I won't know what to do with myself.

Leg Swings and Stretching.
Squats - 4 sets/6 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/1 rep, 405lbs/1 rep, 455lbs/1 rep, 495lbs/1 rep, 515lbs/1 rep, 3 sets/6 reps/225lbs.

515lbs is the second best Squat done in my garage. I'm pleased with my efforts. Now it's time for a training break.


Monday, May 22, 2017

Bench Press

On Saturday I was in Regina watching the Mettle War of the West Powerlifting Competition. A buddy of mine was competing so I came along to run his numbers. An epic strength day and now I'm completely motivated. Time for some Bench Press training in the garage

Light Stretching
Bench Press - 2 sets/12 reps/135lbs. 225lbs/8 reps, 315lbs/10 reps!!!, 4 sets/6 reps/335lbs, 2 sets/8 reps/245lbs.

OH Plate Ext - 2 sets/12 reps/45lbs (stretching and dynamic extension)
Rev Grip Barbell Curl - 45lbs/12 reps, 2 sets/12 reps/65lbs.

315lbs for 10 reps is another rep PB on the Bench. The Reverse Grip Curls really hammer what I'm trying to accomplish with forearm secondary training. I will continue to use this exercise and get stronger at tit.


Thursday, May 18, 2017

Bench Press and Squats

On Wednesday after work I got into the garage for some volume Bench Press.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 245lbs/12 reps, 265lbs/12 reps, 275lbs/12 reps, 285lbs/11 reps missed 12th rep, 2 sets/12 reps/225lbs.

Not a huge amount of volumes as per lately but 285lbs for nearly 12 reps is a PB for sure.

Today after work I have felt like my squat volume has been neglected so it was time to Squat.

Leg Swings and Stretching.
Squats - 2 sets/bar/8 reps, 2 sets/8 reps/135lbs, 4 sets/6 reps/225lbs, 4 sets/6, 6, 8, 6 reps/315lbs, 2 sets/6, 8 reps/225lbs.

I am fat and lazy. The last time I did this much Squat volume was 2 months ago. Terrible! Oh well, all I can do is work on it.


Tuesday, May 16, 2017


I really haven't done anything note worthy since the epic 405lbs Bench Press on Friday.

Sunday 14 May,
I was going to hit some Squats but I just wasn't motivated. I worked my warm up to 335lbs for a single then thought it would be more fun to work on discus throwing with my son.

Monday 15 May,
At the end of the work day we had PT. The circuit training went quite well. In the evening I was bored but didn't want to just sit on the couch so I went out to the garage to do some rack pulls. I worked up to 495lbs and did some bent over dumbbell rows.

Keeping active.


Friday, May 12, 2017

405lbs Bench Press!!!

I am booked for surgery on the 26th May. I promised myself that I would Bench Press 405lbs before then. My Bench numbers have been going up and I felt good for it. Today I was ready.

Bench Press - 2 sets/8 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/2 reps/315lbs, 2 sets/1 rep/365lbs. 385lbs/1 rep, 405lbs/1 rep!!! 4 sets/1 rep/385lbs, 315lbs/4 reps, 2 sets/8 reps/225lbs.
Dumbbell Hammer Curls - 4 sets/12 reps/42.5lbs.

Feeling good, feeling strong. Since there is two more weeks till my surgery I may try 405lbs again.


Sunday, May 07, 2017


Really slow getting going today. I took my time warming up and everything went my way.

Leg Swings and Stretching.
Squats - 2 sets/bar/6 reps, 2 sets/135lbs/6 reps, 2 sets/3 reps/225lbs, 2 sets/3 reps/315lbs, 405lbs/2 reps (belt), Put on Knee Sleves and belt. 455lbs/1 rep. Plates slid on the left because I forgot the collar. 455lbs/4 reps, 3 sets/4 reps/315lbs.

Video 455lbs for 4 reps.

455lbs for 4 reps is a personal best. I was so gassed after the fourth rep that I almost couldn't rack the weight. Lucky for me I dug down deep and heaved the weight into to hooks. Although I'm the heaviest I've ever been I feel very strong.


Bench Press

On Friday I had the day off and I took that time to hit some Bench Press in the garage.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/8 reps/325lbs, 2 sets/6 reps/335lbs, 2 sets/5 reps/335lbs, 2 sets/12 reps/225lbs.

I was really tired on Friday due to work from the previous two days. Training was slow getting started but I felt really good. Until the last two sets of heavy bench when become depleted. Still I did good.


Tuesday, May 02, 2017


My legs and back feel good even after Deadlifts on Sunday. That said, I was inspired by all the Bench Press volume yesterday so I wanted a repeat performance with Squats. As I began training I formulated a plan. Today I wanted to do a ten by ten or 100 reps work out. I had lots of time so I put on a movie in the garage and I grinded it out. I may have trouble walking tomorrow.

Leg Swings and Stretching.
Squats - 2 sets/10 reps/bar, 2 sets/10 reps/135lbs, 10 sets/10 reps/185lbs.

It took about two hours and every muscle fiber in my posterior chain is feeling the pump.

I'll try this again but up the weight just a little.


Bench Press

Volume Bench Press yesterday in the garage. I had a day off work so I really took my time and pressed through some quality volume work.

Light Stretching
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 4 sets/12 reps/245lbs, 3 sets/12 reps/255lbs, 265lbs/12 reps.
Dumbbell Hammer Curls - 42.5lbs/12 reps, 4 sets/12 reps/475.5lbs.

Nearly 33,000lbs of volume. Now if I could only get this kind of volume with Squats and Deadlift. Something to work on for sure.


Sunday, April 30, 2017


It's been a while since I've done Deadlifts. I was surprised how everything went.

Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar.
Deadlifts - 2 sets/8 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/6 reps/315lbs, 5 sets/1, 2, 1, 1, 1 reps/405lbs, 495lbs/1 rep, 495lbs/3 reps (straps).

None of the reps were with a belt and I only used straps on the last set. Although I fat right now and having trouble getting down to the bar, my back is as strong as ever.


Friday, April 28, 2017

Bench Press

My pressing power keeps getting better.

Light Stretching
Dumbbell Hammer Curls - 20lbs/12 reps.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 315lbs/6 reps, 365lbs/3 reps, 385lbs/1 rep, 2 sets/1 rep/395lbs, 395lbs/miss, 385lbs/2 reps missed second rep, 2 sets/8 reps/225lbs.

Today was my strongest Bench Press training EVER!!! 385lbs is going up so fast I wanted to try it for a double at the end but I was too gassed. Same as the third single of 395lbs. I'm sure next heavy bench day it won't be a problem.

385lbs Bench Press Video

395lbs Bench Press Video


Tuesday, April 25, 2017


Fun in the garage tonight with some Squats.

Leg Swings and Stretching.
Squats - 3 sets/6, 8, 10 reps/bar, 3 sets/6 reps/135lbs, 2 sets/3 reps/225lbs, 225lbs/1 rep, 2 sets/1 rep/315lbs, 3 sets/1, 1, 2 reps/405lbs.

No belt, no sleeves, no wraps. Totally classic. I usually wear at least a belt. My core is really feeling it. More totally classic Squats are in order.


Monday, April 24, 2017

Bench Press

A slow evening at home tonight so I went out to the garage for some Bench Press.

Light Stretching.
Bench Press - 2 sets/8 reps/135lbs, 185lbs/8 reps, 225lbs/8 reps, 2 sets/6 reps/315lbs, 2 sets/7 reps/315lbs, 2 sets/8 reps/315lbs, 225lbs/12 reps.

It was -1 degC in the garage so I spent rest periods in the house.. Training today was really good. Doing 2 sets of 315lbs for 7 and 8 reps is a big personal best. Bench Press is getting stronger every work out.



It was a very busy week end and I didn't get a chance to enter my training on Friday.

Light Stretching and Leg Swings.
Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 3 sets/6 reps/225lbs, 3 sets/8 reps/225lbs.

I wanted to deload a bit. I was also scheduled to leave for a competition in Brandon @1100hrs. Not competing, judging. A good training day during a tight schedule.