A Top 40 Weightlifting Blog

Saturday, September 29, 2007

Day 3 of 24

Well, I finished the first week and I didn't manage to screw up today's work out. Here's what I did.

Squats - (w/u), 6 sets, 2 reps, 345lbs. straps down and belt.
Bench Press - 8 sets, 3 reps, 205lbs.
Deadlifts - 12 sets, 1 rep, 365lbs.

The doubles for squats really helped me with my speed. They were not very difficult which alowed me to work on a quick decent, which also helped for making depth. The deadlifts once again helped me pick apart what I'm doing wrong. I found my speed off the floor was lacking so I put a bit of explosive pull in these ones. What a difference. 365lbs is an easy deadlift for me but these were flying off the floor. Oh ya, I didn't use a belt for the deadlifts.
Yesterday I purchased a new squat suit and bench shirt. I'll talk with my coach and see if I've got enough time to use them for the November competition.


Thursday, September 27, 2007

Day 2 of 24

Oops! I'm not training 40 work outs before the Westerns, I'm training 24. I'm only into my pre contest training 2 days and I already messed things up. Here's what I did today.

Squats - (w/u), 6 sets, 4 reps, 275lbs.
Bench Press - (w/u), 8 sets, 3 sets, 205lbs.
Deadlifts - 12 sets, 1 rep, 365lbs.

I was supposed to do the following work out today.

Squats - (w/u), 6 sets, 4 reps, 275lbs.
Bench Press - (w/u), 8 sets, 8/7/6/5/4/3/2/1 reps, 200lbs + 10lbs/set.
Deadlifts - 10 sets, 1 rep, 315lbs.

Oh well, I'll follow the program on Saturday (my next training day). This program is really working. I found the single deadlifts are more effective that working multiple reps.


Monday, September 24, 2007

Day 1 of 40

Today was my first day of training to get me ready for the Western Canadian Powerlifting Championships. I'm using a conjugate 3x3 program I read on the web. Check it out here. I don't have chains so I'm increasing my weights where chains are required by 2% of 1RM. Here's what I did today.

Squats - (w/u) 6 sets/4 reps/275lbs.
Bench Press - 8 sets/3 reps/205lbs.
Deadlifts - 12 sets/1 rep/365lbs.

I forgot my spread sheet when I went to the gym so my weights were off a bit. Squats+10lbs, Deadlifts+20lbs. I was surprised how I performed today. Eventhough my work outs have been all over the place I didn't find today to be that extreemly difficult. I really liked the deadlift singles. It really gave me a chance to focus on my set up. The weeks to come are going to be a treat. Stay tuned.


Wednesday, September 19, 2007

Unscheduled Bench Day

Yesterday I was going to the gym to spot for a friend of mine. I want to take a break before I start my pre contest training next week. I couldn't help myself. Here's what happened.

Raw Bench - 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps, 315lbs/miss, 305/miss.

I haven't worked raw bench for a bit so I wasn't expecting much. I dropped some weight and finished my work out.

Raw Bench - 5 sets/6 reps/225lbs.
Inclined Dumbbell Flys - 55lbs/6 reps, 70lbs/6 reps, 80lbs/6 reps, 95lbs/4 reps.
OH Dumbbell Tricep Ext - 60lbs/8 reps, 80lbs/8 reps.
Machine Flys - 250lbs (stack)/8 reps.

Today I feel nicely sore. Next week the fun begins.


Tuesday, September 18, 2007


I wanted to do one last squat work out in gear to decide how I was going to lift. Here's what I did.

Raw Squats - 225lbs/6 reps, 315lbs/3 reps.
*put on belt*
Belt Squats - 365lbs/1 rep.
*put on suit*
Suit Squats - 405lbs/3 reps, 455lbs/1 rep.

Heavy Walk Outs with Top Partials - 495lbs/3 partials, 545lbs/3 partials, 585lbs/3 partials.
Lying Leg Curls - 90/6 reps, 100/6 reps, 110lbs/6 reps.
Lat Pull Downs - 160lbs/6 reps, 185lbs/6 reps, 210lbs/6 reps, 225lbs/6 reps.

I made depth on the 455lbs single so I'm ready to start my pre-contest volume phase of my training. The walk outs I held for 10 seconds then break at the hips for 3 reps. No where near legal but it trains my CNS for handling the heavier weights.


Monday, September 17, 2007

Sad News

I went over to Meyer Drugs (483 William Ave) to confirm with Rodney sponsorship for the up coming Westerns. I was informed that RODNEY LOUIS SANTOS passed away on the 1st of September.
I have been dealing with Rodney regarding competition sponsorship for the last three years. Although I didn't know him outside of this arrangement I still considered him a friend and enjoyed my visits to Meyer Drugs to drop off information or pick up items.

On behalf of myself and the 17 Wing strength club I would like to say, Rodney will be missed.



Wednesday, September 12, 2007

Deadlifts at the HHG

I knew the Haywood's would have the answers to my problems. I've been discouraged about my deadlift suit because I can't seem to get down to the bar. I was assured that the suit fits perfectly I just had to figure out my set up. After a couple of attempts it was suggested I lift up the from of the suit legs. This worked perfectly. I was able to get to the bar and still get "Pop" out of the suit. Here's the damage. Keep in mind I haven't pulled more than 455lbs since my surgery.

Raw Deadlifts - 100kg/6 reps sumo, 100kg/6 reps conv, 140kg/3 reps sumo, 140kg/3 reps conv, 180kg/1 rep conv.

I didn't even put on my belt for the 180kg. I was so surprised how easy it was I wanted one more plate. I put on my belt for this.

Belt Deadlift - 220kg/1 rep.

At this point I got into my suit. These are after I pulled the legs up in the front.

Suit Deadlift - 220kg/1 rep/3 sets.

Once I figured it out on the first single my second and third singles I only took 30-45sec between for rest. I'm very pleased with today's results. Thanks again guys.


Tuesday, September 11, 2007

PT Test

Yeha! It's over and I passed. Here's the damage.

20 Meter shuttle run - 5 minutes.
20 push ups.
20 sit ups.
75lbs / hand grip strength.

It doesn't seem like much but you try it some time. It's done.


Monday, September 10, 2007


This morning I went for a run and I was planning on doing some squats after work. I scheduled my annual PT test and the only time available is tomorrow morning. YIKES! I know I'm ready for it but I didn't expect it to be so soon. Any way, this is what I did this morning.

Jog - 7.5 minutes (best pace yet) 1.5 min jog / 1.5 min fast walk. Total = ~18 minutes.

Tomorrow I've got 5 minutes of hell. A shuttle run getting progressively faster. Then push ups and sit ups which I don't mind.


Friday, September 07, 2007

2007 Western Canadian Powerlifting Championships

17 Wing Winnipeg is hosting this year's Westerns. If you would like any further information and/or an entry check out www.powerlifting.ca or leave your email address in the comments.

Thursday, September 06, 2007

Tuesday Training

I'm late on my posts. This week I've decided to take a break. I'm still stretching but weight training has taken a week off. Tuesday was the only day I went to the gym. Here's what happened.

AM Jogging - 20+minutes (7 min jog, walk/jog 1min)

Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/1 rep.
Stretching and Ab work.

I wanted to do some squats because I had some isssues regarding my stance. I narrowed it a bit and everything feels much better.