A Top 40 Weightlifting Blog

Monday, October 30, 2006

Day 13 of 21

The lifts are getting easier and I getting stoked for the November 25th contest. I changed My squat stance a bit. I've kept my heals in their same location and rotated my toes out a bit more. It looks goofy but I'm finding it generates more power and I hit depth easier. Here is what happened today.

Squats - 3 sets, 3 reps, 275lbs (last set 295lbs)
Bench Press - 5 sets, 4 reps, 205lbs
Deadlifts - 4 sets, singles, 475lbs

My first two sets of deadlifts were supposed to be it but my body was crying out for more punishment. So I did two more. I think I'll do this routine again for a contest prep but I'll taylor it a bit for my needs.


Friday, October 27, 2006

Day 12 of 21

Week 4 is over and I'm felling like I'm almost ready for the competition. Today was squat singles and just as with bench press I feel stronger than ever. Here's how the work out went.

Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/3 sets/ 1 rep, 405lbs/1 rep.
Walk Outs - 545lbs, 585lbs/ 2 singles.
Bench Press - 4 sets, 5 reps, 205lbs.
Deadlifts - 3 sets, 3 reps, 335lbs.

I also did

Hammer Curls - 45lbs/10 reps, 60lbs/10 reps, 70lbs/10 reps.
Cable Extensions - 2 sets, 8 reps, 190lbs.

I wanted to try a heavier squat set to see how the singles are feeling. 365lbs felt light so 405lbs was the next weight up. It felt quite easy. I'm sure 200kg (440lbs) will be no problem for the competition. Next week I'll start it all again but the singles will be done at a higher percentage.


Thursday, October 26, 2006

101 Posts (Day 11 of 21)

Silly me. I had my 100th post and I didn't celebrate. So I guess I'll have to celebrate the 101st. Ya for me!!! Now that I did that I'll fill you in on yesterday's antics.

Squats - 3 sets, 3 reps, 275lbs
Bench Press - All Singles, 275lbs, 295lbs, 315lbs, 335lbs, 325lbs.
Dead Lifts - 3 sets, 3 reps, 335lbs

My bench press is really coming along well. I was suppost to do 2 sets at 265lbs but I've been "jonesing" to try for a new 1RM. 315lbs was my previous best and I was surprised (pleasently) that 335lbs and 325lbs went up. My butt came off the bench a bit on 335lbs and 325lbs was very slow but 315lbs went up like it was nothing. Down, pause, up, rack. Just that easy.
National qualifying is 335lbs and I'd like to go. This year I think I'll be able to.


Monday, October 23, 2006

Day 10 of 21

Today was day one of my pre contest training phase. I like this phase way better than the last one. Here's why.

Squats - 3 sets, 3 reps, 275lbs.
Bench Press - 5 sets, 4 reps, 195lbs.
Deadlifts - 4 sets, 1 rep, 445lbs

Along with the squats I also did some walk outs at 545lbs. Thats that.


Sunday, October 22, 2006

Day 9 of 21 (???)

What happened to day nine. Well, I was busy buying a new family van. Between running to the bank, buying the van, getting insurance, ect... I missed my day nine. I'm sorry.

Next week I start my pre contest phase of my training and I'll fill you in on some plans I have for the up coming competition on the 25th of November. Stay tuned.


Wednesday, October 18, 2006

Day 8 of 21

What a work out today. Don't you hate it when you spend more time in the gym talking and answering questions than working out? Today was one of those days. My usual 1.5 hrs work out took me about 2 hrs because of my idle chit-chat. It's always my fault. I should just tell the people at the gym that I can talk after I work out. Oh well, I still did it.

Squats - 6 sets, 5 reps, 295lbs
Bench Press - 6 sets, 6 reps, 215lbs
Deadlifts - 3 sets, 355lbs/5 reps, 405lbs/3 reps, 475lbs/2 reps

My wife came into the gym today and bribed me with a lunch buffet. I was just finishing bench press so I decided to go heavy on deadlifts for just a couple of sets.
I was only going to do 475lbs for 1 rep but my wife talked me into trying two. What do ya know? I did it! Thats an new two rep max for me. Thanks honey.


Monday, October 16, 2006

Day 7 of 21

Day 7 of 21 is the start of my last week of volume training. I'm thankfull that the volume phase of my pre contest program is almost at an end. All these sets and reps are really kicking the crap out of me. My lower back is still bugging me a bit but no more than usual. Here is the damage.

Squats - 6 sets, 5 reps, 295lbs
Bench Press - 6 sets, 6 reps, 215lbs
Deadlifts - 6 sets, 5 reps, 355lbs

During this training phase it's giving me time to come up with some new ideas for my off season training. My new ideas are.

- Sumo deadlifts with an overhand grip.
- Heavy goodmornings.
- Front squats.
- Heavy partials and walk outs.
- Box and bench squats.
- Board presses.

It's going to be fun.


Saturday, October 14, 2006

Day 6 of 21

Friday was the last day of week two. It's been a tough and busy week and I didn't want to work out but usually thats when I have my best work outs. Here's how it went.

Squats - 6 sets, 5 reps, 285lbs
Bench Press - 6 sets, 6 reps, 205lbs
Deadlifts - 6 sets, 5 reps, 345lbs

When I finished it was later than I expected. I phoned my wife at 1815hrs and she accused me of going to TGIF and asked me if I was drunk. ????!!!! You're damned if you do and damned if you don't.


Wednesday, October 11, 2006

Day 5 of 21

Today I decided to mix it up a bit. I know I shouldn't but I just getting so bored. Today I tried some singles. Here is what I did.

Squats - 3 sets, 5 reps, 285lbs / 1 set, 3 reps, 315lbs / 1 set, 1 rep, 365lbs / 1 set, 1 rep, 405lbs.
Bench Press - 3 sets, 6 reps, 205lbs / 1 set, 3 reps, 275lbs / 1 set, 1 rep, 295lbs.
Deadlifts - 1 set, 3 reps, 405lbs / 1 set, 1 rep, 495lbs.

This was a one day only event. Friday is day 6 and I'm back on shedule.


Monday, October 09, 2006

Day 4 of 21

Today was the start of week two of my 7 week per contest training. The weights this week are 2% more than last week. Here is what happened.

Squats - 6 set, 5 reps, 285lbs
Bench Press - 6 sets, 6 reps, 205lbs
Deadlifts - 6 sets, 5 reps, 345lbs

A very good work out. I'm finding that my lower back is bugging me a bit. I'll just have to monitor it and see what happens.


Friday, October 06, 2006

Day 3 of 21

Same as the other two days. I feel good. This morning my wife was nice enough to let me sleep in. I didn't move until noon. I find that I need to do this every once and a while to fill the tanks.

Squats - 6 sets, 5 reps, 275lbs
Bench Press - 6 sets, 6 reps, 205lbs
Deadlifts - 6 sets, 5 reps, 335lbs

I also did some extra stuff

Lat Pull Downs - 3 sets, 6 reps, 185lbs
Dumbbell Rows - 2 sets, 8 reps, 80lbs
Machine Flys - 3 sets, 8 reps, 190-250lbs

During my work out I had an older gentleman say to me, " It's nice to see there are still some hardcore lifters working out in this gym". He had to be at least 70 and told me that he was retired military. Hey, I guess I must be doing something right...


Wednesday, October 04, 2006

Day 2 of 21

Same as Monday

Squats - 6 set, 5 reps, 275lbs
Bench Press - 6 sets, 6 reps, 205lbs
Deadlifts - 6 sets, 5 reps, 335lbs

Great work out. My posterior chain is feeling it but I feel thick and muscular all over. Keepin up the good work.


Monday, October 02, 2006

Day 1 of 21

Today was day one of my 7 week pre contest program. It's a standard 3x3 program designed by Stephan Korte. Here is a link to enlighten my readers http://www.deepsquatter.com/strength/archives/korte.htm

Here's how day one went

Squats - 6 sets, 5 reps, 275lbs
Bench Press - 6 sets, 6 reps, 205lbs
Dead Lifts - 6 sets, 5 reps, 335lbs

This is the volume phase of my training. On paper this looks crazy but once I tried it a couple of times it wasn't so bad. It takes me about an hour to do all three lifts. This will really fit well into my schedule. Stay tuned.