A Top 40 Weightlifting Blog

Monday, August 28, 2006

Squat Day

Today was squat day. Over the last couple of nights I've been combing through the net looking for inspirational videos. I tell ya, it really helps one's motivation. I was so fired up for box squats today, I'm sure I could have done 500lbs for a single. Of course I didn't, here's what went down (then up).

Box Squats (parallel) - 4 sets, 4 reps, 315lbs / 2 sets, 4 reps, 335lbs / 2 sets, 4 reps, 355lbs.
Lying Leg Curls - 4 sets, 6 reps, 120-100lbs.

After Friday's work out my ass is still sore so I cut out the leg presses. I think I may continue to do this so I can concentrate on my squats. I've also been experiencing tension head aches while performing inclined leg press. Not Good. I think I'll drop leg presses all together. I was proud of the last two squat sets. My best box squat to date is 455lbs. A short and sweet work out but it got the job done, I'm hurten'.


Sunday, August 27, 2006

Deadlift Day

Friday I did deadlifts. I love working out on Fridays. The gym is usually empty except for the regulars. Here is how things went.

Deadlifts - sumo 225lbs/6, sumo 315lbs/4, conventional 405lbs/1, 495lbs/1, 515lbs/fail, 405lbs/1.
Lat Pull Downs - 4 sets, 6 reps, 185-210lbs
Good Mornings - 6 sets, 6 reps, 225-315lbs
Weighted Declined Sit Ups - 4 sets, 12 reps, 10lbs.

I decided to try some singles for deadlifts. I think it went pretty good. The 495lbs for a single was totally raw, not even a belt. After I failed at 515lbs I did 4 more attempts just to feel the set up. The good mornings as usual felt awesome. I did the fist two sets with out a belt and went up in weight once the belt went on. Another good work out has come and gone.
I have been doing my main set with 4 reps. I'm feeling that this is too high. I think I'll do a progression starting with 4 reps then decreasing every 2 weeks till I'm down to singles and a test week. Of course when the reps decrease I increase the number of sets. This week I'll start this program.


Wednesday, August 23, 2006

Bench Day

Today was a crazy busy day. The morning started out slow but once I started my work out I didn't stop. I'll log my work out then tell you about my day.

Bench Press - 8 sets, 4 reps, 255lbs.
Dips - 4 sets, 6 reps, 50lbs assistance - all me.
Lat Pull Downs - 4 sets, 6 reps, 185-235lbs.
Single Arm Dumbbell Press - 4 sets, 6 reps, 60-80lbs

Everything felt very solid. I'm a bit disappointed in my dips. Then again I wasn't starting off with bench press this heavy. I weighed myself today, 291lbs. I was pleasantly pleased.
After the work out I had to do some grocery shopping for the BBQ we were having. After buying the burgers and dogs I had to clean the BBQ, set up the patio, prepare the food, and set up some toys in the back yard for the kids. We just bought a water slide for the kids and I had to set it up for the first time. All this took place in about 2.5 hours. I told you I was busy. Then I had to work the BBQ and serve the guests. After I had to clean up and now I have a moment to enter my blog before I go to bed. Tomorrow is a day off so I'll blog again Friday.


Monday, August 21, 2006

Squat Day

I was really looking forward to squat day today. Two days off over the week end was rough. Here is how things went today.

Low Box Squats - 4 sets, 4 reps, 275lbs / 4 sets, 4 reps, 295lbs.
Lying Leg Curls - 4 sets, 6 reps, 120lbs.
Inclined Leg Press - 4 sets, 10 reps, 290-560lbs.
(ss with)Inclined Calf Extensions - 4 sets, 10 reps, 290-560lbs.

I'm still surprised how much stronger I feel after a month off. I'm not going to question it, I'll just keep adding plates.


Friday, August 18, 2006

Deadlift Day

Today was deadlift day. I took yesterday off and rested my legs. It's sort of a love-hate feeling when I hit legs for the first time after a long break. Here is what happened.

Deadlifts - 8 sets, 4 reps, 365lbs
Lat Pulldowns - 4 sets, 6 reps, 185-235lbs

I had two more exercises to perform but I was catching up with a fellow lifter at the gym. I haven't been there is 7 months. I should have done.

Good Mornings - 4 sets, 6 reps
Weighted Declined Sit Ups - 4 sets, 10-15 reps.

Next time.


Wednesday, August 16, 2006

Second Work Out

Today was bench day and I'm still sore from Monday when I was goofing around. I should have warmed up a bit more because I tweeked something under my arm pit. It didn't feel serious so I decided to continue with what I could. Here is what happened.

Bench Press - 8 sets, 4 reps, 225lbs
Dips - 4 sets, 6 reps, All Me. (failed on third set)
Lat Pull Downs - 4 sets, 6 reps, 185-235lbs
Single Arm Dumbbell Press - 4 sets, 8 reps, 50-70lbs

The single arm presses are something new for me. I liked doing standing push presses in the rack so the single arm presses will be a great alternative. I do them strict by haveing a staggered stance and holding on to a rack with my free hand. Tomorrow will be a day off and Friday will be Deadlift day.


Tuesday, August 15, 2006

First Work Out

Today was my first real day back in the gym. Yesterday I goofed around for about an hour to get the feel back. I started with bench and was surprised to finally bench three plates. 315lbs! Ya for me! Today's work out went something like this.

Low Box Squat - 8 sets, 4 reps, 275lbs
Lying Leg Curls - 4 sets, 6 reps, 80-120lbs
Inclined Leg Press - 4 sets, 10 reps, 270-540lbs
(ss with) Calf Extensions - 4 sets, 10 reps, 270-540lbs

Everything felt good. I think the rest has done me well and I'm starting this new program from beyond where I left off while working over seas.


Sunday, August 13, 2006

Home Sweet Home

When I got home from over seas I went on some much needed R&R with my family. We decided to tour the west coast of the USA, route 101. Our tour took us from our home in Winnipeg to the Rockies in British Coloumbia. From there we took hwy 101 straight south to San Diego. Then East to Houston, then straight North to home. If you follow the route on a map we managed to travel through some amazing places. My favorite part of the trip, other than spending the time with my family, was Venice Beach California.
There I went to Muscle Beach where I pumped of some sets of bench press. I Then went to the mecca, Gold's Gym Venice Beach. In the parking lot I ran into Tom Magee and we had a good conversation about powerlifting in Canada. Inside I talked to and had my picture taken with Gunter Schlierkamp. What a great guy. Here are some pics of my experience.