A Top 40 Weightlifting Blog

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.


Monday, September 11, 2017

Bench Press

Training in the garage today.

Light Stretching and Leg Swings.
Squats - 3 sets/6 reps/bar, 4 sets/6 reps/135lbs.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/2 reps, 365lbs/1 rep, 2 sets/1 rep/385lbs, 365lbs/2 reps, 365lbs/1 rep, 2 sets/12 reps/225lbs.

Bench training today went well. My strength keeps getting better.


Gearing Down

I haven't posted in over a week. Lately I have't been feeling like myself. I haven't made too many comments about it in my blog but It's been several months that I have been feeling lethargic and generally knackered most of the time. Last week end was the 2017 Western Canadians. Manitoba played host to 207 athletes. This is the biggest Westerns in CPU history and ended up being a full three day event. A large amount of work from many people went into making this a hugely successful event.
During the Westerns I wrote my National Referees exam. I was ready and well studied. Passing grade is 90%. I managed 89.6%. At this point I started to think about what I really wanted from powerlifting and what I am actually getting out of it.
Don't get me wrong, I love powerlifting. Lately I've been finding powerlifting to be work and not fun. It is easy to dedicate time and money to something that pleases you. It is nonsense to volunteer time and spend money to work. That's my dilemma.

I'm not sure if my feelings are hormonal or if I am actually over worked. Either way I have told the president on Manitoba Powerlifting that I will be stepping down as VP and will not be taking on any further responsibilities. To sum up, I am stepping back from competitive powerlifting. I am not quitting lifting but I do need a break from powerlifting.

In October I have a doctor appointment and I should have some sort of plan shortly after that.


Saturday, September 02, 2017

Birthday Lifts

On special days like Birthdays, Christmas, New Years, Easter, Thanksgiving, I try to push myself and lift something special. Yesterday was my 45th Birthday and I indeed pushed my limits.

Leg Swings and Stretching.
Squats - 3 sets/6 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/1 rep, 365lbs/1 rep, 405lbs/1 rep, 440lbs/1 rep, 460lbs/1 rep.

None of the Squats were done with any belt, wraps, or straps. Although I was pleased with a completely raw 460lbs Squat I didn't feel it was enough.

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/1 rep, 365lbs/1 rep, 385lbs/1 rep, 385lbs/1 rep.

My first 385lbs I hit the rack on the accent. The second single was very well done. My Hand is feeling much better and my Squat power is getting much better.

Happy Birthday to Me!


Tuesday, August 29, 2017

Neglecting My Blog

It's been a week since I last posted and several things have happened.

On Tuesday and Wednesday last week I walked in the morning before going to work. On Thursday I completed my annual FORCE Test. My weight right now is very high so my results were less than stellar. At least I still passed. I did however hurt my right pubic area which I thought may be an athletic hernia. More to follow.

On Friday my unit had PT and I did some light Squats.

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

On Saturday my family and I moved the 17 Wing Strength Club from one building to another. Just walking back and forth I walked over 5 km.

On Sunday I went fishing with my son.

Monday morning I went to the hospital to get what I thought was a hernia checked out. The Dr believes its a strain because there are no signs of a hernia. That's good news to me. In the afternoon my unit had PT again. Instead of playing floor hockey or volleyball I went for a 5 km walk.

Today my strain is feeling better so I got out into the garage for some Bench Press.

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

I am extremely happy with 8 reps but after the last set of 4 reps my left triceps started to spasm. I wanted to do another set of 4 reps but decided to stop instead of risking tearing my triceps.

All in all a good training day.


Monday, August 21, 2017

Unit PT and Bench Press

Today at 1400hrs we went to the gym for unit organized PT. I was excited that it was supposed to be "Power & Strength". I was disappointed when after warm ups we proceeded with sprinting drills. I did what I could which wasn't much. After our unit training I got into the weight room for some high volume Bench Press.

Bench Press - 135lbs/12 reps, 6 sets/12 reps/225lbs. Last set 14 reps.

Right now I'm enjoying supper, GAINZ!!!


Sunday, August 20, 2017


Training in the garage, or rather on my driveway. A wonderful sunny day with a cool breeze. A friend came over today also Deadlifting. All together it added up for a great training day.

Light Stretching.
Squats - 2 sets/8 reps/bar.
Deadlifts (no belt, no straps) - 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep, 455lbs/1 rep, 495lbs/1 rep, 545lbs/1 rep, 455lbs/4 reps, 405lbs/4 reps.

A really good day of gripping and ripping. Again, no belt and no straps. Currently my hands are tingling but my back feels fine. Getting stronger.


Thursday, August 17, 2017

Bench Press

Tonight it was time to test my pressing power.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/1 rep, 345lbs/1 rep, 4 sets/1 rep/365lbs, 375lbs/1 rep, 225lbs/12 reps.

I am extremely pleased with this result. My last heavy day I pressed 365lbs for two singles but there was no speed. Today there was dynamic power to my presses. Not as much as in the past and my left hand is still not as solid as it should be. I know this will come with time.


Wednesday, August 16, 2017


Today I wanted to go heavy. Instead of gearing up with a belt, knee sleeves, and wrist wraps I decided to keep it classic to work on my core strength. My big round core.

Leg Swings and Stretching.
Squats - 2 sets/10 reps/bar, 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps, 4 sets/1, 1, 2, 3 reps/405lbs.

405lbs for a tripple with no belt or knee sleeves is for sure a personal best. Even though I am very over weight right now my power is getting much better. As long as I stay healthy between now and Nationals big numbers should be coming my way.


Monday, August 14, 2017

Bench Press

Training during work today doesn't make me a professional athlete but it sure is cool.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 3 sets/6, 10, 8 reps/275lbs, 3 sets/6, 6, 7 reps, 225lbs/8 reps.
Dumbbell Hammer Curls - 3 sets/12, 10, 6 reps/40, 45, 50lbs.
OH Plate Ext - 2 sets/12 reps/45lbs.

Power is getting greater.


Sunday, August 13, 2017

Driveway Deadlifts

I spent most of my day in the garage training with some friends in the morning. The afternoon into the evening I was training with my son. A beautiful day spent with great people doing what I love best.

Light Stretching.
Spotting and Plate loading with my friends.
Deadlifts - 225lbs/4 reps, 315lbs/4 reps, 405lbs/3 reps, 455lbs/1 rep, 500lbs/3 reps, 500lbs/1 rep.

I took a break and socialized with my friends for a while. When they left I called my son to Squat. I didn't Squat but I did beat up on a tire with a sledge hammer.

Sledge Hammer Swings - 4 sets/10 swings per side (20 reps).

The Sledge Hammer Swings are great cardio and burn off lots of frustration. All the Deadlifts were classic with no belt and no straps. I believe that was a PB.


Thursday, August 10, 2017

Bench Press

Training Bench Press in the garage tonight. The weather is just perfect. Warm with a slightly cool breeze. My music of choice for training tonight, 70's disco. KC and the Sunshine Band, Earth Wind & Fire, Barry White.

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

Focusing on a slight pause on my chest then a dynamic press. Speed is getting better.


Tuesday, August 08, 2017


I'm feeling good so I wanted to push myself a bit. Instead of taking the night off I hit some Squats.

Leg Swings and Stretching.
Squats - 3 sets/8 reps/bar, 3 sets/8 reps/135lbs, 2 sets/8 reps/225lbs, 5 sets/6, 6, 6, 8, 8 reps/315lbs, 225lbs/8 reps, 135lbs/12 reps.

No belt, no sleeves, no wraps. I am gonna sleep well tonight. My statement from a previous work out makes me push my limits. "Volume builds Champions".


Monday, August 07, 2017

Bench Press

Training in the garage tonight and listening to thrift store gold. To translate, secondhand vinyl records.

Light Stretching.
Bench Press - 3 sets/12 reps/135lbs, 3 sets/12 reps/225lbs, 3 sets/6, 8, 10 reps/275lbs.
Rev Grip Barbell Curls - 3 sets/12 reps/45, 65, 65lbs.
Barbell Curls - 2 sets/8, 12 reps/65lbs.

The Barbell Curls I found were difficult. Mobility of my wrists and forearms needs some work.

I am still getting stronger. I will train hard and surpass past bests. Count on that.


Sunday, August 06, 2017


On Saturday morning I went fishing with my son and brother-in-law. We didn't catch much but I did manage to catch a 17lbs catfish. This is the largest fish I've ever caught. Very cool.
In the afternoon I took some time to hit Deadlifts. My hand has been feeling better since the surgery and I have been feeling stronger. Time to test my pulling power.

Deadlifts - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 315lbs/3 reps, 405lbs/1 rep, 495lbs/1 rep, 550lbs/1 rep.

All reps were done without a belt or straps. I believe that 550lbs may be a PR for a beltless Deadlift.

This is a positive step in my training leading up towards Nationals in February.