A Top 40 Weightlifting Blog

Tuesday, March 20, 2018

Recent Training

Monday I took part in our unit physical training. It consisted of the following.

Burpees - 60, 45, 30 seconds / 30 sec rest between sets.
Running - 60 seconds.
Rest - 60 seconds.
Skating Jumps - 60, 45, 30 seconds / 30 sec rest between sets.
Running - 60 seconds.
Rest - 60 seconds.
Jump Lunges - 60, 45, 30 seconds / 30 sec rest between sets.
Running - 60 seconds.
Rest - 60 seconds.
Skipping - 60, 45, 30 seconds / 30 sec rest between sets.
Running - 60 seconds.
Rest - 60 seconds.

Crazy amount of cardio training. I didn't stop during the entire class. Ya me!!!

Today I went to the gym and did "couples" training with my wife. We did a wide variety of exercises. Slam Ball slams, Stretch Band curls, rows and extensions, Stand Up Lay Down Stand Up, Kettle Bell deadlifts and swings. Even though the training wasn't very difficult I found myself breathing heavy and feeling taxed by the end. All in all it was a great training day with the woman I love.


Sunday, March 18, 2018

Walking, Deadlifts and Squats

I was having some computer problems this week so I didn't post my training.

Thursday 15 March 2018

Off to the 17 Wing Strength Club for some fun. Deadlifts went well.
Lots of Stretching and Rolling.
Deadlifts - 70kg/6 reps, 120kg/6 reps, 4 sets/2, 3, 5, 6 reps/170kg.
No belt, no straps.

Friday 16 March 2018

I was home all day cleaning up. At 1500hrs I decided to go for an extended walk before the kids got home. I was out for about 45 minutes. I felt much better for it.

Sunday 18 March 2018

Off again to the 17 Wing Strength Club. Today I don't really have any plans for training but to keep active.
Squats - bar/8 reps, 70kg/6 reps, 100kg/4 reps, 8 sets/6 reps/70kg.

Just focusing on form and messing around with my stance. Going wide and narrow. Feeling good.


Tuesday, March 13, 2018

Squats and Bench Press

Last night I went for a walk with my lovely wife. We were out for about 30 minutes, 2km. Today I really wanted to lift. Squats and Bench Press.

Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/12 reps, 6 sets/3 reps/225lbs, 4 sets/4 reps/225lbs, 225lbs/6 reps, 225lbs/8 reps.
Bench Press - 135lbs/12 reps, 6 sets/6 reps/225lbs, 225lbs/8 reps.
Lat Pull Downs - 130lbs/8 reps, 145lbs/8 reps, 160lbs/8 reps.
Elliptical Trainer - 10 minutes.

I wanted to complete at least 10,000lbs of volume per exercise. The Lat Pull Downs and Elliptical I did just because I was waiting for my wife. Unfortunately she didn't show up today so I ended my training there and went for a shower. Feeling good.


Sunday, March 11, 2018

Snatch Training

Still on a mission to learn to Snatch. My only goal today was to use 40kg so as to have full sized plates on the bar. I did several sets and reps with just the bar and several with the 10kg plates. My best set consisted of a snatch with 6 over head squats with 40kg.


I am really feeling my shoulders, upper back and lats. The weak points that require more training. Day 2 I'm pleased with the progress.


Thursday, March 08, 2018

Working on the Snatch

Now that Powerlifting is not a priority it offers me the opportunity to experiment with other fun exercises. I have always been fascinated by Olympic Weightlifting but more specifically the Snatch. I have been worried about trying the Snatch because I was certain that I would miss the first time and end up throwing the bar through a wall. Actually, that never happened. I did fall over twice and was humbled by how little weight I could move. Just the bar. My form wasn't too bad and it gives me a great place to start. Today was my first day and not too bad. Lots of sets and lots of drills, I spent about three hours in the Strength Club working the drills. I found a good video that taught me plenty.

OLYMPIC WEIGHTLIFTING 101: How To Snatch (Full Guide) Ft. Clarence Kennedy

Here is a video of my meager attempts.

Snatch Video

After Snatch I had a little while before finishing. Bring on the Bench.

Bench Press - 6 sets/12 reps/160lbs.

On the BW front, this morning I weighed in at 314.5lbs. Officially down 40.5lbs!!!

Feeling GREAT!!!


Wednesday, March 07, 2018

Burpee Deadlifts

Inspired by the 18.2 crossfit work outs lately I wanted to try it. I tried the dumbbell squats and couldn't do them. Not enough upper body mobility to get the dumbbells in a proper position to squat. Substitute with deadlifts of 70kg.

Leg Swings and Stretching.

Burpee / Deadlifts
Set1 - 1 thru 5 reps.
rest enough to bring my heart rate back to under 100 pbm.
Set 2 - 6 and 7 reps.
Set 3 - 8 reps.
Set 4 - 9 reps.
Set 5 - 10 reps.

The whole thing combined not including the rest was about 10:50. It was tough and I was sucking wind. I wanted to stop at 8 reps but told myself to rest a little longer then give er'!

Burpee / Deadlift Video
Lots of calories burnt today. BW 315lbs.


Monday, March 05, 2018

Squats and Bench Press

It's been a week since I've lifted. A week away for business will do that. I had today off work. Time to do good things for my body.

Leg Swings and Stretching.

Squats - bar/12 reps, 5 sets/12 reps/70kg.

Bench Press - 5 sets/12 reps/155lbs (70kg).

Ab Sling Knee Ups - 4 sets/15 reps.

Kettle Bell Concentration Curls - 3 sets/12 reps/25lbs.

Much shorter rest between sets and the fourth set of Squats was done with quick reps. Up, down, up down. Feeling good.


Sunday, February 25, 2018

Training Deadlifts and Bench Press

More fun and games today. Starting light and getting in the volume.


Alternate the following,
Deadlifts - 5 sets/12 reps/70kg (154lbs)
Bench Press - 5 sets/12 reps/145lbs.

Ab Sling Knee Ups - 4 sets/15 reps.
Skipping - 2 sets/150 reps.

Had a great day of training and talking to friends. Again, starting light and working up.


Friday, February 23, 2018

Swimming Again

Nothing special today but I got into the pool.

200m Free
200m Breast

10 x 25m free/fly (sprint), 25m breast (easy) on 1:15,

25m Fly Video

Feeling good!


Thursday, February 22, 2018

First Day

I haven't put my preaching to practice. Previously I mentioned about past programming that worked really well for me leading into the 2016 Nationals. Today I started working on it.

Leg Swings and Stretching.
Squats - bar/12 reps, 5 sets/12 reps/135lbs.
Bench Press - 5 sets/12 reps/135lbs.

Not much, not heavy but a good place to start. I can always go up from here. Tomorrow I plan on swimming but my next weight training day will be 5 sets/12 reps of Bench Press and the same for Deadlifts.

Sunday, February 18, 2018

Pitiful Squats and Skipping

As the title suggests the Squats today were less than stellar. However the skipping keeps getting better.

Squats - bar/8 reps, 2 sets/8 reps/70kg, 120kg/4 reps, 150kg/2 reps, 192.5kg/miss.

Skipping - 3 sets/160, 160, 170 reps.

Best skipping ever. I keep saying it over and over but I need to bring structure to my weight training is I want to make gains. On a positive note, my body weight is down again. 316.5lbs this morning. Ya me!!!

Saturday, February 17, 2018


Most evenings I find myself sitting around bored. Friday evening and tonight I decided to haul my ass off the couch, bundle up (it's cold) and go for a walk. Last night I went for a walk around the block which usually takes about 25 minutes during the warmer months. Tonight I went for milk to the Shoppers Drugmart down the road. I was out for about 35 to 40 minutes. Gotta keep active.


Thursday, February 15, 2018

More Fun Training

Training lately is all about frequency and trying new things. Today I did something that usually scares me so much I don't try it. Box Jumps.

Bench Press - 2 sets/12 reps/135lbs, 185lbs/12 reps, 5 sets/10 reps/225lbs.
Ab Sling Knee Ups - 4 sets/15 reps.
Box Jumps - 4 sets/10 reps.
Plate Ext - 4 sets/12 reps/45lbs.
Various Biceps Exercises.

Box Jump Video
Box Jump Video
A really good training day. I look forward to more fun training day like today.


Tuesday, February 13, 2018


Finally tried some conventional Deadlifts after work today. And, some Skipping.

Deadlifts - 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 4 sets/8 reps/225lbs.

Mixed in between the sets of Deadlifts,

Skipping - 3 sets/120 reps.

I notice that when I'm fatigued my skipping becomes difficult. Squats yesterday, my last set of skipping was tough. I was catching the rope about every 25 rotations. Oh well, I still was able to finish all the reps.

I'm down in weight again today. 318lbs BW.


Monday, February 12, 2018

Looking To Get Back Into A Routine.

Looking back at past posts I found some really good information.


As I have said before I am constantly leaning about Powerlifting. If someone could show me everything at once I wouldn't want it. Powerlifting, for me, is a journey and I need to find out things for myself. My education is my own. Yesterday and last night I learned a huge lesson.

Warm Up
Leg Swings and Stretching.
Squats - 75kg/6 reps, 125kg/4 reps, 165kg/2 reps.

Power Phase
Squats (with belt and knee sleeves) - 210kg/miss, 200kg/miss.

At this point I am frustrated and confused. The strength I had leading up to Nationals is gone.

Pump Phase
Squats (with belt and knee sleeves) - 6 sets/3 reps/160kg.

This weight felt better and I felt better for pushing through.

When I got to work I had a long conversation with a fellow lifter who told me about Hypertrophy Post Competition training. There are lots good articles online describing what it's all about. The following link is the article my friend told me to read.

No Nonsense Periodization For Powerlifting

So here is my plan for the next few months.

Day 1
Squats - 5 sets/12 reps
Bench Press - 5 sets/12 reps.

Day 2
Bench Press - 5 sets/12 reps.
Deadlifts - 5 sets/12 reps.

I want to keep it simple as this is my first time trying this. I am also starting ridiculously light, 70kg for all three lifts. I'm sure the weight increase will come quick but the first few training days are gonna suck.


This will become my new training regime. Of course I will continue to swim and skip but this will structure my weight training and hopefully I will return to some former glory.



Work time PT. The gym was crazy busy but the Strength Club was just right.

Squats - 2 sets/8 reps/bar, 8 sets/8 reps/70kg.

That's it, that's all. The most volume I've done in ages.Working on staying tight and showing good form.


More Skipping

I went to the 17 Wing Strength Club yesterday. I  didn't feel like lifting nor did I feel like swimming. I did however feel like skipping.

Skipping - 6 sets/110, 120, 130, 140 (with 20lbs weight vest),, 150, 100 reps.

Ab Sling Knee Ups - 3 sets/15 reps.

I'm feeling pretty good and the skipping is really fun. All that bouncing is helping dislodge all this stubborn fat. Maybe. 


Friday, February 09, 2018


On Fridays at work we have the opportunity to go work out. Today I went to the pool.

4 x 100m breast + 100m free.
8 x 50m alternate 25m free and 25m fly + 25m breast on 1:15
100m cool down.

1300m total.

It's been a while since I was in the pool but it didn't seem to bother. 1300m is a new PB. My first 25m of fly was awesome. My arm rotation was quick and I was really riding up on the water. I'm getter better. BW this morning was 320lbs.


Thursday, February 08, 2018

Getting On Track

Tuesday after work I went to the 17 Wing Strength Club and decided on Squats. More so Squats with knee wraps.

Light Stretching.
Squats - 2 sets/8 reps/bar, 2 sets/8 reps/70kg, 120kg/4 reps, 170kg/2 reps, 200kg/miss.

Yikes!!! Pathetic! I put on the wraps for the second set of 70kg and all sets after. This terrible experience has me understanding that I am no longer a strength athlete. Still a bit depressing.

Today I went to the gym with a new found purpose. High Intensity Interval Training HIIT is the way to go.

Light Stretching.
Bench Press - 2 sets/10 reps/135lbs, 225lbs/8 reps.

Alternate the following;
Bench Press - 5 sets/2 reps/315lbs.
Skipping - 4 sets/100 reps.

Skipping Video

Finish up
Bench Press - 225lbs/8 reps, 2 sets/12 reps/135lbs.
Hammer Curls - 2 sets/8 reps/35, 40lbs.

My heart rate was super elevated the entire work out. I feel GREAT!!!

Swimming tomorrow!


Monday, January 29, 2018

Working The I'm Posterior

Stressful day at work today lead to some great pulls.

Reverse Hypers - 2 sets/16 reps/50lbs, 2 sets/16 reps/75lbs, 2 sets/16 reps/100lbs.

Lever Machine Deadlifts - 90lbs/12 reps, 160lbs/12 reps, 300lbs/6 reps, 400lbs/6 reps, 500lbs, 6 reps, 610lbs/3 reps!!!

I know the weight is different but it sure sounds awesome. Tomorrow I hope I have trouble walking. I deserve it.