A Top 40 Weightlifting Blog

Thursday, June 29, 2006

Speed Bench Press

It's 0130 hrs local time and I'm at work. Shift work sucks. Yesterday's work out was great! Again I've made some substantial weight increases. Here is how I did.

Speed Bench Press - 8 sets, 3 reps, 4 sets@ 195lbs and 4 sets@205lbs.
Dips - 7 reps, 5 reps, 6 reps, 7 reps.
T Bar Rows - 4 sets, 6 reps, 100lbs, 145lbs, 190lbs, 200lbs.
Standing Military Press - 4 sets, 6 reps, 190lbs, 175lbs x3.

The dips are still amazing me. To think that less than two months ago I could bearly do 3 reps. Wow! I am cheating at military presses. I should really start calling them push presses. At 190lbs I did drive with my legs. At 175lbs I only use my legs at the 5th and 6th reps.


Wednesday, June 28, 2006

Max Effort Squat / Deadlift

Here's how it went down.

Squats warm up - 135lbs/6, 225lbs/6.
Parallel Box Squats - 2 sets 6 reps 275lbs, 2 sets 6 reps 295lbs, 2 sets 6 reps 315lbs.
Deadlifts - 6 sets, singles, 2 sets @ 425lbs, 2 sets @ 455lbs, 2 sets @ 475lbs.
Declined Sit Ups - 3 sets 16 reps

After the work out I goofed around with some leg curls and lat pull downs, nothing worth logging. The box squats felt very light. 315lbs went up easy. I didn't start to get fatigued until the 5th and 6th reps. I know I shouldn't be working deadlift single but I can't help myself, they feel sooooo good. All the deadlift sets were heavier than I normally do. Lately I've been putting up some great numbers in all my lifts. I was discussing this with a fellow gym goer and he said that I might be having a "strength spurt". Kids get "growth spurts" when they are maturing, is it possible to have "strength spurts"? Either way, I like it.


Tuesday, June 27, 2006

Max Effort Bench Press

It's been a couple of days since my last post. There has been a cold going around work the last few days and the work load has drastically increased. I found that durring my night shift days I was sleeping in until 1100 am and later. This might have been a sign that I was over training. I decided to be safe and take a few days off to let my energy levels catch up with me. I'm glad I did. Here is todays work out.

Bench Press warm up - 135lbs/12, 225lbs/8
Rack Press - 6 sets, 6 reps, 3@245lbs 3@255lbs.
Close Grip Bench Press - 6 sets, 6 reps, 2@185lbs 2@205lbs 2@225lbs
Weighted Declined Sit Ups - 16 reps@10lbs, 12 reps@25lbs, 12 reps@25lbs.
Lat Pull Downs - 3 sets, 8 reps, 180lbs.

The rack presses, as I'm sure I've mentioned before, are performed at 1-2inches above my chest when I'm arched. All presses are performed with a pause on the chest. Another great work out. Biggest numbers again.


PS: A shout goes out to the guys at Powerliftingvideo for letting me post my videos. Thanks Guys, Great site!

Friday, June 23, 2006

Speed Squats / Deadlifts

Today like yesterday was a great work out. Here it is.

Bike - 5 min warm up
Squats - 10 sets, 2 reps, 245lbs (1st 5) 275lbs (2nd 5)
Deadlifts - 3 sets, 2 reps, 405lbs. 3 sets, 1 rep, 455lbs.
Lat Pull Downs - 3 sets, 8 reps, 200lbs
Declined Sit Ups - 16 reps no weight, 12 reps 10lbs, 12 reps 25lbs.

I decided to do the squats with out a box this time. The box squats are certainly helping. Both 245lbs and 275lbs felt light. I started adding weight to my sit ups. They too felt great. I'll continue doing them holding a plate.


Thursday, June 22, 2006

Speed Bench Press

Todays work out was my best so far this trip. I'm happy that the gains are still coming. Checik out what happened.

Speed Bench - 2 sets/listed weight, 3 reps, 185lbs, 205lbs, 225lbs, 245lbs.
Dips - 4 sets, 5 reps.
T Bar Rows - 4 sets, 6 reps, 100lbs, 145lbs, 190lbs, 200lbs.
Standing Military Press - 4 sets, 6 reps, 185lbs, 175lbs, 155lbs, 155lbs.
Cable Extensions - 3 sets, 12 reps, 190lbs.
SS with
Hammer Curls - 3 sets, 12 reps, 45lbs, 55lbs, 65lbs.

All in all a great work out for me. Everything felt solid and strong. I hope I have more days like this.


Wednesday, June 21, 2006

Max Effort Squats / Deadlift

Today I planned to go to the beach. I found myself getting up at 0530 and I decided to do a quick work out before going. It was early in the morning and I wasn't mentally prepared to train. Here is what I did.

Squats - 135lbs/12, 225lbs/6, 315lbs/2
Parallel Box Squats - 315lbs/4, 365lbs/2, 4 sets, sinngles, 405lbs
Lat Pull Downs - 3 sets, 8 reps, 180lbs
Inclined Leg Press - 270lbs/12, 360lbs/12, 450lbs/12
SS with
Calf Extentions - 270lbs/12, 360lbs/12, 450lbs/12

I was surprised at how the leg press felt after doing heavy squats. All day at the beach my leg felt like jello. I think its time to really mix up my training. I'm surprised how the body can adapt so well to different exercises. Just when you get a handle on a style of training its time to change it up. I'll be adding heavy leg presses to my training for the next while. It's a good pain.


PS - you might be a powerlifter if you check your squat height every time you sit down on the toilet.

Monday, June 19, 2006

Speed Squats / Deadlift & Max Bench

18 June 2006
Speed Squats / Deadlifts
I started the work out slow today. My sometimes training partner Ryan was doing deadlifts and was going for a new max. At 185lbs he deaded 275lbs, a new max by 70lbs. I convinced him to do some rack pulls since he was on a roll. Would you believe that little bugger pulled from the knees up 475lbs. Way to go Ryan!
Here is how my work out went.

Squats warm up - 135lbs/8, 225lbs/8
Low Box Squats - 10 sets, 2 reps, 275lbs
Deadlifts - 3 sets, singles, 405lbs. 3 sets, singles, 455lbs
Good Mornings - 275lbs/6, 315lbs/6, 335lbs/6, 315lbs/6.
Declined Sit Ups - 3 sets 15 reps
Hammer Curls - 3 sets, 12 reps, 50-70lbs

I'm getting tired of traning percentages. From now on when I go into the gym I'm lifting what I want. I'll stick to the program I've out lined but I'll add more weight. Hura! The box squats, deadlifts, and good mornings went up in weight.

19 June 2006

Max Bench

Bench Press warm up - 135lbs/12, 225lbs/8
Rack Press - 6 sets, 6 reps, 245lbs
Close Grip Bench - 4 sets, 6 reps, 185lbs

I was limited on time today nence the short work out. The rack presses are performed at about 2 inches above my chest. I'm treating these like box squats. Explosive press and controlled down. No bouncing of the bar on the rails. I found this very hard even with this weight. I've found a weak link. I'll keep at it.

Both days felt very strong. I'm feeling the power. I have an erge to go up in weight. I have new tools (box squats and rack presses) and I plan on putting them to good use. Look for some big lifts from me in the next couple of months.


Friday, June 16, 2006

Speed Bench

This morning was rough. I didn't feel like getting out of bed let alone going to the gym. Once I was there it felt much better. The heat here is unbearable. Everyday it's well over 40 degC and the nights only go down to around 32 degC. To survive you have to spend most of your time indoors where there is air conditioning. Spending too much time indoors is like being in prison. I think I'll take tomorrow off. I think I need a break.
Here is how training went today.

Bike - 5min warm up
Speed Bench - 4 sets, 3 reps, 195lbs. 2 sets, 3 reps, 205lbs. 2 sets 3 reps 225lbs.
Dips - 6 reps, 6 reps, 5 +1 reps
T Bar Rows - 90lbs/8 reps, 145lbs/8 reps, 2 sets 6 reps 190lbs.
Military Press - 135lbs/6 reps, 175lbs/5 reps, 155lbs/6 reps, 135lbs/6 reps.
Lat Pulldowns - 3 sets 8 reps 180lbs (stack)

I'm still crafting a new work out system. I'm feeling that my base is becomeing more solid, which is good, but I'm not advancing quick enough. An idea I have is to drop some support exercises and add more sets to my core exercises. Here is an example.

Max Effort Squat / Deadlift

High Box Squats - 6 sets, 5 reps, approx 80%.
Dead Lifts - 6 sets, singles, 90%+
Declined Sit Ups - 3 sets

Max Effort Bench

Rack Bench Press (close to chest) - 6 sets, 5 reps, approx 90%
Close Grip Bench Press - 6 sets, 5 reps, approx 60-70%
Ab Work (?)

On my speed days is when I'll do most of my support work. Keep the max effort days simple and concentrate on max effort lifts while on speed days work the assistance exercises. I'll come up with a new program soon.


Thursday, June 15, 2006

Max Effort Bench & Max Effort Squats / Deadlift

June 14, 2006
Max Effort Bench Press

Bench Press Warm Up - 135lbs/12 reps, 225lbs/6 reps, 275lbs/2 reps
Rack Bench Press (top partials) - 275lbs/4 reps, 295lbs/2 reps, 315lbs/ 2 singles.
Close Grip Bench Press - 185lbs/6 reps, 205lbs/6 reps, 225lbs/6 reps.
Dumbbell Rows - 3 sets, 6 reps, 125lbs
Smith Behind Neck Press - 3 sets, 6 reps, 140lbs

June 15, 2006
Max Effort Squat / Deadlift

Squats Warm Up - 225lbs/6 reps, 315lbs/2 reps.
High Box Squats (1.5 inches above parrallel) - 315lbs/4 reps, 405lbs/2 reps,
425lbs/1 rep, 440lbs/1 rep, 455lbs/1 rep.
Deadlifts - 6 sets, Singles, 405lbs.
Declined Sit Ups - 3 sets, 16 reps.

The Box Squats were awsome! I was only slightly above parrallel. I found my 425lbs hard but then I paused on the box for about 3 seconds before starting the drive. I found this much easier and decided to keep going up. Even 455lbs was a bit easier than I thought it would be. Next time I'll keep going. Deadlifts were weak. I forgot my track pants and the bar was riding up my shins, Ouch! I kept them quick with a short rest period which seemed to work fine. Both work outs were good.


Tuesday, June 13, 2006

Speed Squats / Deadlifts

Squats - 135lbs/8 reps, 225lbs/6reps
Bellow Parrallel Box Squats - 10 sets, 2 reps, 245lbs
Deadlifts - Singles 405, 495, 515miss, 515miss
Good Mornings - 4 sets, 6 reps, 275lbs

A quick work out but very demanding. I decided to give deadlifts a go for a new 1RM. I know I was fatigued after squats so I shouldn't have expected too much. 495lbs went up quite easy so I thought I would pull 515lbs which would be a new gym max for me. The first attempt got stuck under my knee caps, damn! and I was dead for my second, no fuel in the tank.
My buddy Cliff, the 2006 Canadian 125+kg National champ sent me his training routine. I think I'll make up a spread sheet and give it a go. I've been doing Westside Barbell training for a while now. Time to mix it up. I'll update my blog with the routine once I get it sorted out.


Saturday, June 10, 2006

Keep It Up!

Yesterday I never had a chance to log my work out. Here it is.

Max Effort Squats / Deadlift

Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/1 rep
Parrallel Box Squats - 315lbs/2 reps, 365lbs/2 reps, 405lbs/1 rep,
425lbs/1 rep, 425lbs/1 rep, 405/1 rep
Sumo Deadlifts - 2 sets, 2 reps, 365lbs
4 sets, 1 rep, 405lbs
Good Mornings - 4 sets, 6 reps, 295lbs
Declined Sit Ups - 3 sets, 15 reps

Today's work out went like this.

Speed Bench Press

Speed Bench Press - 8 sets, 3 reps, 185lbs
Dips - 6 reps, 6 reps, 5 reps.
T Bar Rows - 90lbs/8 reps, 135lbs/8 reps, 2 sets 6 reps 180lbs
Standing Military Press - 135lbs/6 reps, 175lbs/5 reps, 155lbs/6 reps
135lbs/6 reps

I lightened up my speed bench to feel the accelleration better. It really worked. My dips are coming along nicely. This is what I wanted last week. I'll add in a fourth set next time.
Another good work out.

"Consistency is what is most important"


Thursday, June 08, 2006

Max Effort Bench Press

Why mess around. Heres the goods

Bench Press Warm Up - 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps
Rack Bench - 295lbs/2 reps, 295lbs/1 rep, 295lbs/fail
Close Grip Bench - 4 sets, 6 reps, 225lbs
Dumbbell Rows - 3 sets, 6 reps, 125lbs
Seated Dumbbell Press - 80lbs/6 reps, 85lbs/6 reps, 90lbs/5 reps

The rack press was performed at about 2 inches above my chest. I really think this is where my sticking point is and driving up from a dead stop this close to my chest is only going to work my weak point. Everything else felt good and strong. I'm thinking to substitute floor presses for the rack press in a couple of rotations of my program. Tomorrow is max effort squats and deadlifts. Stay tuned, should be a good one.


Tuesday, June 06, 2006

Speed Squats / Deadlifts

I wasn't sure how today's work out was going to go. A few days ago I mentioned I hurt my knee and last night I did a 10 minute jog. After the warm up I got under an empty bar and tried to stretch out my legs. No luck. I had to sit on the floor for 15 minutes and give everything a really good stretch. After that I got under the bar again, this time 135lbs, and everything was all right. I guess I'm just getting old and need to lube the joints a bit before getting under the bar. It only makes sence. Here is how today's work out went.

Bike - 10 min warm up
Full Squats - 135lbs/8 reps, 225lbs/6 reps
Bellow Parallel Box Squats - 8 sets, 2 reps, 245lbs
Speed Deadlifts On Platform - 6 sets, 2 reps, 365lbs
Good Monings - 4 sets, 6 reps, 245-295lbs
Declined Sit Ups - 3 sets, 12 reps
Seated Trunk Twist - 3 sets, 30 twists

Once again I'm really loveing these box squats. The deadlifts I took a different approach with. I would squat down deep to grab the bar, use all thighs to raise the bar to my knees, then drive the hips forward to raise the bar up my thighs. It seemed a bit wierd but more powerfull. I'll have to check with Brock when I get back home if I'm doing things right. Once again as usual another great work out.


Sunday, June 04, 2006

Two For One

Yesterday I didn't have time to post my blog so today I have two work outs to post. Here is the way things went.

June 3, 2006

Bike - 10min warm up
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/2 reps (warm up)
Parallel Box Squats - 315lbs/3 reps, 365lbs/2 reps, 405lbs/1 rep,
425lbs/1 rep, 425lbs/1 rep
Sumo Deadlifts - 2 sets, 1 rep, 365lbs
4 sets, 1 rep, 405lbs
Declined Sit Ups - 3 sets, 15 reps

I raised the box I'm squating on slightly. I had a friend check it out and they said that my thigh looked parallel to the ground. Next work out I'll go one step higher so that I am above parellel and see how heavy I can go. I was very pleased with the 425lbs. I've squated 418lbs in competition. The sumo deadlifts were good as well. I've only ever done 405lbs for a single, not in sets of singles.

June 4, 2006

Bike - 5min warm up
Speed Bench Press - 8 sets, 3 reps, 215lbs
Dips - 6 reps, 2 reps, 2 reps, 4 reps, 4 reps
T Bar Rows - 90lbs/6 reps, 135lbs/6 reps, 180lbs/6 reps, 180lbs/6 reps
Standing Military Press - 155lbs/6 reps, 175lbs/4 reps, 175lbs/4 reps

The speed bench was a bit too heavy. Next time I'll behave myself and keep the weight down. I was disapointed with my dips. 6 reps is a new record for me (all full range of motion) but I couldn't do more than two after that. After a break and some water I psyched up and managed 2 more sets of 4. Not too bad. The T Bar rows are feeling great. They're hitting my back very well cuz I'm sore. I'm really enjoying standing military presses. I'm hoping to be up around the 185lbs mark when I return home.

The work outs are going better. This was my third day in a row and I don't feel any adverse effects. Tomorrow is going to be a rest day, I need it. Not to mention I'm out of gym clothes. The laundry isn't in yet.

"Ain't nothin' but a peanut"


Friday, June 02, 2006

ME Bench Press

This morning I dragged myself to the gym after working till 2330hrs last night. Here is how things went.

Bike - 5min warm up
Flat Bench Press - 135lbs/12 reps, 185lbs/10 reps, 225lbs/6 reps,
275lbs/3 reps, 305lbs/fail (warm up sets)
Rack Press - 275lbs/4 reps, 295lbs/1 rep, 295lbs/1 rep
Close Grip Bench Press - 3 sets, 6 reps, 205lbs
Dumbbell Rows - 120lbs/6 reps, 125lbs/6 reps, 135lbs/3 reps
Seated Dumbbell Press - 90lbs/5 reps, 90lbs/5 reps, 80lbs/6 reps

The rack presses for me were nothing extrodinary. My training partner on the other hand added 20lbs on to his best rack press. Way to go Ryan! The Dumbbell rows felt great. The last set with the 135lbs kept slipping out of my hand, I left my chalk at home. All in all a good work out. Tomorrow I'll be doing Max Effort Squats / Deadlifts. It should be fun.


Thursday, June 01, 2006

Speed Squats / Deadlifts

Yesterday I did speed squats & deadlifts. I have been having problems with my left knee after doing heavy box squats the other day. I was cautious about doing squats but I figured I had to give it a go. After the work out my knee felt great and now today I don't feel any pain. The body is very wierd. Yesterday's work out went like this.

Bike - 10min warm up
Speed Box Squats (below parallel) - 10 sets, 2 reps, 225lbs
Platform Deadlifts - 6 sets, 1 rep, 365lbs
Good Mornings - 4 sets, 6 reps, 225lbs
Various Arm and Ab Exercises.

I revert back to my body building style of training when I finish a work out with fuel left in the tank. I managed to handle the 70lbs dumbbells for 3 sets of 12 reps dumbbell hammer curls.
I'm working today and not able to work out. Tomorrow I'll be doing msx effort bench. Speaking of which I've changed my program slightly. It's the same basic principle with max effort and speed days but the exercises have changed. Here is what I planned

Max Effort Squat / Deadlift
-Above parallel Box squats
-Sumo Deadlifts
-Declined Sit ups
-Trunk Twists

Speed Bench
-Speed Bench Press
-T Bar Rows
-Standing Military Press

Speed Squat / Deadlift
-Speed Squats below parallel
-Speed Deadlifts from a platform
-Good Mornings
-Hanging Leg Raises

Max Effort Bench
-Rack Bench Press (lock outs)
-Close Grip Bench
-Dumbbell Rows
-Seated Dumbbell press

I really like what I've come up with. It should gain me excellent results.