A Top 40 Weightlifting Blog

Tuesday, October 30, 2007

Day 16 and 17 of 24

Well as fait would have it I'm stuck here in northern hell for another week (at least). I'll try to keep my training up and hopefully I'll be back in time for the competition. Here's my last two days of training.

Day 16 of 24
Squats - (w/u), 3 sets/3 reps/315lbs.
Bench Press - (w/u), 5 sets/4 reps/205lbs.
Deadlift - 315lbs/3 reps, 365lbs/3 reps, 405lbs/3 reps, 475lbs/1 rep, 525lbs/miss.

Day 17 of 24
Squats - (w/u), 3 sets/3 reps/315lbs.
Bench Press - (w/u), 4 sets/1 rep/295lbs.
Deadlift - 3 sets/3 reps/405lbs.

I'll continue with a program I made up many months ago before I thought about competing in gear. Lucky for me I had a copy on my laptop. Stay tuned to see when they send me home.


Friday, October 26, 2007

Day 15 of 24

Today was my last day of training before going home. I'm hoping to leave early next week so I'll give training a short break before getting into gear when I get home. Here's what fun I had today.

Squats - 135lbs/6 reps, 225lbs/4 reps, 315lbs/2 reps, 405lbs/1 rep, 455lbs/1 rep.

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/6 reps, 305lbs/1 rep.

I'm happy with my lifts today and it will be a good place to leave things until next week. I can't wait to start the gear work.


Wednesday, October 24, 2007

Day 14 of 24

This week is quickly becoming frustrating. I've finished the volume portion of my training so now it's time to get into the gear and move some heavy weights. I don't have my gear here so I have to make do with what I have. Here's what happened.

Squats - (w/u), 3 sets, 3 reps, 315lbs.
Bench Press - (w/u), rack press, 5 sets, singles, 315lbs.
Deadlifts - 3 sets, 3 reps, 365lbs.

The squats are getting easier and easier. I'm dropping into depth naturally. The bench is still solid but a twinge in my right shoulder is giving me some concerns. I think it's a result of sleeping in a cot for the last 9 nights. 365lbs for deadlifts seems like an insult at this point. A guy at the gym was joking with me about the weight. My response was, "It's lite day".

Here is where I view my raw maxes right now.
Squats - 440-455lbs (maybe a bit more).
Bench Press - 305lbs.
Deadlifts - 505-525lbs.

I'm sure the weights will come up once I'm home. Maybe training away from my "norm" will be good.


Monday, October 22, 2007

Day 13 of 24

Today was my first day of the heavy stuff. Eventhough I'm not at home I'm still enjoying the training. Here's the work out.

Squats - (w/u), 3 sets/3 reps/315lbs.
Bench Press - (w/u), 5 sets/4 reps/205lbs.
Deadlifts - (w/u), 5 sets/singles/465lbs.

As you can tell this was deadlift day. I was pleased with my performance on these lifts. I was supposed to be wearing a deadlift suit but I left it at home. Next week when I'm back I'll start the suit stuff.


Saturday, October 20, 2007

Day 12 of 24

Today was my last day of volume training. I'm pleased with my results and I feel ready to move some bigger weights. Here is today's damage.

Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps, 335lbs/4 reps.
*put on knee wraps*
Squats - 335lbs/4 reps, 365lbs/4 reps, 405lbs/2 reps, 435lbs/1 rep.
Bench Press - 8 sets/3 reps/235lbs.
Deadlifts - No Time!!!

They gym I'm working out at is a 30 minute drive from where my accommodations are. So I am lucky to get enough time to go to the gym. Some times I just don't have 2 hrs+ to work out. I was very pleased with the 435lbs squat. It felt east and I figure I was good for around 455lbs. The bench still keeps feeling more and more solid. Now I'll take two days off and start my 4 week pre competition phase. Stay tuned.


Thursday, October 18, 2007

Day 11 of 24

Now that's hard core. I'm in Inuvik and I get to a gym to do my scheduled work out. The gym in town is actually not too bad. There is a decent bench and a power rack. When I did my deadlifts I had to hunt for plates. If I was going for a max or a partial DL I would have had to start using the 35lbers. It's all good. Here's what happened.

Squats - 3 sets/4 reps/315lbs, 2 sets/4 reps/335lbs, 1 set/4 reps/365lbs.
Bench Press - 5 sets/5,4,3,2,1 reps/235lbs+10lbs/set.
Deadlifts - 6 sets/1 rep/425lbs.

I was short on time so the deadlifts had to suffer. That's ok cuz I blasted them on Monday. I'm using knee wraps in every second set for squats and my bench is feeling more solid. I'm not sure if my bench is stronger but I feel more solid on the bench. I'd like to work out again in a couple of days. I'll see whats happening.


PS: I screwed up Inuvik is in the North West Territories. (duh?)

Wednesday, October 17, 2007

Totally Typical

Just when I thought my training was going great my work has called me away to Inuvik in the Yukon. My plight will last up to two weeks although I could be sent home sooner. I've brought all my essentials but I'll have to put off gear training till the third last week before the competition (that doesn't include a week of rest). I'm trying to look at this in a positive manner. The time away from the gym will do me good and I haven't been into town yet where the guys say there is a good gym. We'll see.
The weather here is a prelim for what we will be getting back home in another month. It's about -3 during the day and -12 at night. Inuvik isn't past the tree line but I'm sure it's damn close. The trees here are no taller than 12 ft and everything is coniferous. The sorta place you expect to walk into wildlife on your way to work in the morning. Last night I slept on a small cot, the floor, cot, floor, and then finally the cot. This morning I spent some time searching for something more comfortable to sleep on. There are some gym mats in a room they say is a gym. I think I'll liberate one and give it a try tonight. There isn't much to say about this place because I just got here. So on that note I'll say till next time.


Monday, October 15, 2007

Day 10 of 24

After my less than stellar deadlifts on Saturday I decided to torture myself. Next time I'll think twice before missing my lifts.

Squats - (w/u), 3 sets/4 reps/325lbs, 2 sets/4 reps/335lbs, 1 set/4 reps/365lbs.
Bench Press - (w/u), 8 sets/3 reps/235lbs.
Deadlifts - (all singles) 3 sets/425lbs, 3 sets/445lbs, 3 sets/455lbs, 3 sets/475lbs.

My squats felt good even after performing a PB on Saturday. The bench felt very solid and I'm sure my raw bench will be up over 315lbs before the competition. The deadlifts felt solid. The only one that felt heavy was the last one.
This is my last week of volume training so I'd better make it a good week. Right now as I sit on my couch my hips feel the pain. It feels great!!! Tomorrow is off then I'm back to the dungeon for some more torture on Wednesday.

Saturday, October 13, 2007

Day 9 of 24

Today I took my new squat suit and bench shirt for a test drive. I had mixed results but as I'll explain after I know what mistake I made. Here's what happened.

Squats - 60kg/6 reps, 100kg/4 reps, 140kg/2 reps, 160kg/1 rep.
*put on suit, belt, and knee wraps*
Squats - 180kg/1 rep, 200kg/1 rep, 220kg/1 rep (new PB).

Bench Press - 60kg/12 reps, 100kg/4 reps, 120kg/2 reps.
*put on shirt*
Bench Press - 160kg/2 reps (4 board), 160kg/2 reps (3 board), 160kg/2 reps (2 board), 160kg/2 reps (1 board).

Deadlifts - 100kg/4 reps, 140kg/2 reps, 180kg/1 rep.
*put on suit*
Deadlifts (sumo) - 220kg/1 rep, 250kg/miss (several times)

The squats went very well. 220kg is a new PB by 20kg. Although it felt heavy walking out the suit really gave me a good pop out of the bottom. The bench was standard. I've benched 160kg for 5 reps in my Fury the F6 doesn't feel much different. I'm curious how the F6 will perform with the heaver weights. Deadlifts... What can I say? Everything felt heavy. I just didn't seem to get the same support from my Metal Deadlifter as I did the other day. Pulling the straps up made the suit cinch up too high and the legs didn't feel right. I did find one problem though. I finish my work out and it came to me as I was about to get into the shower. I was bending over to grab the bar not reaching down for the bar. In the past I've found this makes a huge difference in the way I deadlift. Next time I'll have it. So, the gear is working and I'm ready for the next phase of my training. One more week of volume then on to pre contest. YeHa! Thanks again, McLifter.


Wednesday, October 10, 2007

Day 8 of 24

Nothing to say, here's my work out.

Squats - 6 sets, 4 reps, 315lbs (every second set with knee wraps).
Bench Press - 6 sets, 6/5/4/3/2/1 reps, 225lbs + 10lbs/set.
Deadlifts - 12 sets, 1 rep, 405lbs.

I did an extra single at 295lbs after all the bench working sets. The squats and deadlifts are feeling great. Saturday I'll be working on my new gear. I'll fill you in then.


Monday, October 08, 2007

Thanks Giving Week End

Today was a day off work and I was "THANKFUL" to be able to work out with out my schedule getting in the way. Here's what happened.

Squats - 6 sets, 4 reps, 285lbs (last set 315lbs).
Bench Press - 8 sets, 3 reps, 225lbs.
Deadlifts - 12 sets, 1 rep, 405lbs (sets 5 & 6 sumo).

I have been alternating using knee wraps on my squat sets. Doing this I found that 285lbs didn't tax me the way week three of training should. On the last set I went up to 315lbs which felt much better. Wednesday I'll continue squatting 315lbs. The bench was good. No problems. Deadlifting 4 plates for sets, I Love It. I'm starting to feel stronger. I was supposed to do suit bottoms today but I did two days last week. I'll give it a rest this week. Saturday I'm planning on trying out my new gear at my coach's place. I can hardly wait.
What am I thankful for. I am loved by my family and that I love them. I am thankful that my family and my self are healthy. I am thankful that I have a great job and it allows me the freedom to enjoy life. I am thankful to have as many close friends as I do. I am thankful for almost everything. Life is pretty cool right now. Thank You to everyone who reads this blog.


Sunday, October 07, 2007

New Gear

Although it's Sunday and Thanks Giving I received my Titan F6 bench shirt and my Titan Centurion Squat suit today. It feels like Christmas. Tomorrow is another training day but I'll have to wait until the end of the week to try them out.


Saturday, October 06, 2007

555lbs Sumo Deadlift

Here is the video of my latest lift.


My knees looked loose. I'll focus on that next suit training day.


Friday, October 05, 2007

Day 6 of 24

Week two is complete and I'm spent. Work this week has screwed with my sleep pattern so hopefully this long week end will put it back on track.

Squats - (w/u), 6 sets, 2 reps, 365lbs w suit bottoms and knee wraps.
Bench Press - 8 sets, 3 reps, 215lbs.
Deadlifts - 12 sets, 1 rep, 385lbs.

If my new squat suit doesn't come soon I'll be squatting raw in November. The suit is just a bit too big and is giving me nothing. In fact, I find it more restricting than assisting. So far I'm two for three with gear and the knee wraps feel pretty good as well.


Wednesday, October 03, 2007

Day 5 of 24

Well I did it. I test drove my Metal Deadlifter today sumo style. Here's what happened.

Squats - 6 sets, 4 reps, 275lbs (every second set with knee wraps).
Bench Press - 7 sets, 7/6/5/4/3/2/1 reps, 215lbs +10lbs/set.
Sumo Deadlifts - 5 sets, singles, 365/405/455/495/555lbs!!!

I was totally impressed. After I lifted 495lbs, which was the easiest 495lbs I've ever lifted, I decided to go for a new PB. Probably not the smartest idea this close to competition. But, now I know. I'll be lifting sumo in November and I'll make a run at 600lbs (275kg). I also wanted to try my knee wraps a bit more. They seemed to be way more comfortable today then they have in the past. I just wrapped them medium tight from below the knee to above. I think I may use them for sumo deadlifts as well as squats.


Monday, October 01, 2007

Day 4 of 24

Today was a great work out. I talked with my coaches and they both agreed that there would be enough time to get ready for the Westerns using my new equipment. Thats if I get it this week. I also added straps down suit training to the deadlift portion today and I think I'll do it every Monday. Here's what happened.

Squats - (w/u), 6 sets, 4 reps, 275lbs.
Bench Press - (w/u), 8 sets, 3 reps, 215lbs.
Deadlifts - 12 sets, 1 rep, 385lbs. (suit bottoms).

I was reading about the "Metal Deadlifter" and found out that it can be used for sumo deadlifts as well. I gave 385lbs a go today and was amazed how easy it was. I did my last 6 singles of deadlifts sumo style. This perked my intrest so I think I'll play with this a bit. Maybe after Wednesday's work out I'll try a few heavy sets in my suit, sumo style.