A Top 40 Weightlifting Blog

Thursday, January 31, 2008

Thursday Speed Squats/Deadlifts

I was so rushed for time today. I had to work a bit of overtime then make it home in a reasonable time for supper. I managed to do the important stuff.

Speed Squats - 10 sets, 2 reps, 4 sets 225lbs/6 sets 245lbs.
Speed Deadlifts - 6 sets, 1 rep, 2 sets 315lbs/2 sets 365lbs/2 sets 405lbs.

All speed sets are done at 45 second intervals and with no belt.

I also pulled 495lbs with a belt for a single just for fun. Max effort Bench tomorrow.


Tuesday, January 29, 2008

Speed Bench

My elbows are killing me. Yesterday's swimming aggravated the bursitis in my elbows. I don't have a serious problem, just once and a while. I thought about ending my work out early but toughed it out and finished. Here's how it went.

Speed Bench Press - 10 sets, 3 reps, 215lbs.
Inclined Dumbbell Press - 3 sets, 6 reps, 80/100/100lbs.
Dips - 3 sets, 6 reps, 50lbs assistance.
Supported Rows - 4 sets, 6 reps, 90/135/170/180lbs.
Standing Military Press - 3 sets, 6 reps, 135/135/155lbs.

Now that I resting my elbows feel much better. I think it was a combination of the cold pool water and the push ups. I'll be smarter next time.


Monday, January 28, 2008

Monday Afternoon

If my morning wasn't enough I decided to go swimming this afternoon. Here's the cardio.

15 Push Ups
Swim 150m
15 V sits
Swim 150m
15 Supermans
Swim 150m
15 Crunches
Swim 150m
15 Push Ups
Swim 150m

I took it nice and easy so it took about 30 minutes to finish.

Oh Ya, by the way, here is a link to my partial deadlifts.


Max Effort Squat/Deadlift

A very good work out. Here's what happened.

Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/3 reps.
*put on belt, wrist wraps, and knee wraps*
Squats - 405lbs/3 reps.
*over a bench*
Squats - 455lbs/1 rep, 1 rep, 2 reps (new pb).

Heavy Walk Outs - 545lbs, 585lbs, 605lbs (12 sec hold).

Suited Sumo Deadlifts (off of 4.5" blocks) - 250kg (550lbs), 270kg (594lbs), 270kg (595lbs), 280kg (616lbs).

455lbs squat is a new PB for me. I know the deadlifts look ugly but it's all new territory for me. I really want to deadlift over 600lbs before the summer. This is a start.


Saturday, January 26, 2008

Friday Max Effort Bench

It feels great to finally finish a full week of training. Here's how Friday went.

Flat Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/4 reps.
*set rack to about 3 boards height*
Rack Press - 315lbs/4 reps, 365lbs/1 rep, 335lbs/1 rep.

Close Grip Bench Press - 4 sets, 6 reps, 225lbs.
Bent Over Rows - 225lbs/6 reps, 275lbs/6 reps, 295lbs/6 reps.
*super set*
Lat Pull Downs - 3 sets
Machine Flys - 3 sets

A good work out. I was a bit disappointed with the rack presses. I thought I could have pressed 365lbs for 3 reps. Oh well there's always next time. The bent over rows felt very strong and next week I'll be going up to 315lbs. I didn't lift weights for pull downs or flys because the weight really didn't matter. I just did these exercises for feel and for a good stretch before taking two days off this week end. See ya Monday.


Thursday, January 24, 2008

Thursday Speed Squats/Deadlift

Every day my elbow feels better and better. Now I bearly know that I injured it. Here's how today went down.

Speed Squats - 10 sets, 2 reps, 225lbs (on 45 sec).
Speed Deadlifts - 4 sets, 1 rep, 335lbs / 2 sets, 1 rep, 405lbs.
Good Mornings - 225/275/315lbs, 6 reps.

After all that was done I wanted to try my new (smaller) squat suit I just got in the mail.

size 50 Titan Centurion and Belt (no knee wraps)
Squats - 315lbs, 2 reps / 405lbs, 2 reps / 495lbs, 2 reps!!!

The size down did the trick. It feels really comfortable but gives me lots at the bottom. If I was to wear knee wraps I would have done 550-575lbs for a single. Very Nice!


Wednesday, January 23, 2008

Tuesday Speed Bench Press

I tried out my new elbow sleeves yesterday and I really like them. Here's what I did on Tuesday.

Speed Bench Press - 10 sets, 3 reps, 205lbs (each set on 45 sec).
Inclined Dumbbell Press - 80/90/100lbs, 6 reps.
Dips - 70/0/0lbs assistance, 6 reps.
Supported Rows - 90/135/180lbs, 6 reps.
Standing Military Press - 135/155/155lbs, 6 reps.

A very good work out. The elbow feels great for pressing movements and even today I feel no pain. Tomorrow is Speed Squats/Deadlift.


Monday, January 21, 2008

Monday Max Effort Squat/Deadlift

I feel much better. Here's how the work out went.

Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
*put on belt, wrist wraps, and knee wraps*
Squats - 405lbs/2 reps.
*over a bench*
Squats - 425lbs/3 reps.

Heavy walk Outs - 495, 545, 585lbs (12 sec hold).

Rack Pulls - 495, 495, 585, 585lbs (10 sec hold).

Sit Ups - 20, 10, 10.

That's, that. I had to do the rack pulls with my opposite grip. It didn't bother my elbow at all. When I tried to pull normally there seemed to be a bit of pressure at my right elbow and my hand would open up. Weird. All in all a good day back. Speed bench tomorrow.


Saturday, January 19, 2008

Training Resumes Next Week

That's right. This week I did some swimming, light bench work, and light squats. My elbow seems to be alright so next week I'll be back in the gym for some serious lifting. While shopping today I found some neoprene elbow sleeves at a discount shop. I've been trying them out this evening and my elbow feels great. Monday will be Max Effort Squats/Deadlift.
I figured since I injured my elbow during Monday's work out I would limit the weight I lift but increase the length of time I hold the lift. IE; I injured myself rack pulling 765lbs so I'll pull 685lbs but hold it for 10 seconds, similar to heavy walk outs. I'm really looking forward to Monday.


Monday, January 14, 2008

My Elbow Part 3

Turns out the Doctor misdiagnosed my elbow and things aren't as bad as I thought. I don't have a broken elbow all I managed to do was strain the joint. I'm guessing I hyper extended it when I locked out on the 765lbs rack pull. Lesson learned I guess. Now I'll take this week to fully heal up then get back at it next week Monday. Instead of going for PB's on rack pulls I'll stick to 685lbs for a max weight but I'll pull for time. Similar to doing heavy walk outs and holding the weight static for ten seconds. Right now I'm very eager to lift. I should be a basket case next week.


Wednesday, January 09, 2008

My Elbow Part 2

Well I've done it now. On Sunday I slipped on my front step and fell on my pride. I wasn't really hurt too badly so I didn't think too much of it. On Monday when I did the heavy rack pulls I guess I completed what was the start of an injury. I went to the Doctor today and they took Xrays of my elbow. Turns out I have some swelling on my elbow and a small fracture at the head of my radius at the elbow. The Doc says to stay off my elbow for at least a week and I have a sling I am to rest my arm in through out the day. The good news is that it isn't dislocated and there doesn't seem to be any connective tissue damage. So, if I rest for a couple of weeks it shouldn't effect my lifting in the future. I may however need to go to physio to improve my reduced mobility when straightening my arm. Yah!!!


Monday, January 07, 2008

My Elbow

It's been several hours now since my work out and my elbow is giving me some concern. I did some research online and found that I may have injured my Anconeus muscle. It doesn't really hurt. It feels like I knocked my "funny bone". I'll rest tonight and take an Ibuprofen then see how it feels in the morning.


Max Effort Squat/Deadlift

It was a fun day today. I like to call these heavy days "Fun". Here's what happened.

Squats - 135lbs/6 reps, 225lbs/6 reps.
*belt on*
Squats - 315lbs/3 reps, 405lbs/1 rep.
*Knee Wraps and Bench*
Bench Squats - 455lbs/1 rep, 475lbs/1 rep.

Heavy Walk Outs - 495lbs/12 seconds, 545lbs/12 sec, 585lbs/12 sec, 605lbs/12 sec.

Knees Up Rack Pulls - 495, 585, 675, 725, 765lbs.

Sit Ups - 20, 10, 10, 10 reps.

Like I said, "FUN". The squats felt really good. The bench I'm using is 16 inches, so it's right about parallel. The 475lbs felt light and I almost went for 2 reps. Walk Outs felt quite solid and I'm sure they will help later on with the heavier squats. The rack pulls went great I bare handed 725lbs but my hands were feeling raw after so I decided to go with straps for 765lbs. When I locked out I felt a "POP" in my right elbow. I'm sure it's nothing because it's not bothering me now. I think it might have been like cracking knuckles. It's just a bit more worrying with 765lbs in your hands. The sit ups felt great and I can feel and increase in strength in my abs.
Tomorrow is speed bench so I'll find out then if I injured my elbow.


Saturday, January 05, 2008

New Gear

Since the competition I now realize what I need as far as gear goes. Here is a list of gear I plan on using for up coming meets.

Squats - Titan Centurion NXG+

I have a size 52 NXG+Super but it's a bit big. I have sent away for a size 50 and 48 NXG+ from some friends of mine.

Bench Press - Titan F6 NXG+

This shirt feels great (size 56) but I would like to try one size smaller.

Deadlift - Titan Superior Suit NXG+

I was given a size 56 suit that was way too big. I had it taken in and it seems to work very well. I have order a size 50 NXG+ to see if it works as well or better.

For a guy who didn't want to use gear I'm quickly becoming addicted to it.


Friday, January 04, 2008

Max Effort Bench Press

Since the competition in November I've been really wanting to fine tune my gear. I was looking at my two Titan bench shirts and noticed that my Fury is a size 52 and my F6 is a size 56. Odd. I decided to try the Fury today to see if it would make a big difference. Here's how it went.

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps.
*put on Titan Fury*
Bench Press - 315lbs/3 reps (no touch), 365lbs/3 reps (no touch), 385lbs/single.
Close Grip Bench Press - 4 sets/6 reps/185, 225, 225, 225lbs.
Bent Over Barbell Rows - 4 sets/6 reps/225, 245, 275, 295lbs.

I've decided that I like the F6 shirt better but I would like to try one size smaller. The CGB felt awesome! I haven't tried bent over rows for quite some time so I was surprised how much weight I could do. 295lbs was feeling heavy the last two reps. I used my belt and straps on the BOR's. Another great work out.


Thursday, January 03, 2008

Day 3 Speed Squats/Deadlift

I love this work out schedule. I keep my rest between sets short and I find my heart rate stays fairly high through out the entire work out. Here's how today went.

Squats - 10 sets, 2 reps, 225lbs (30 sec rest).
Deadlifts - 6 sets, 1 rep, 335lbs (30 sec rest).
Good Mornings - 3 sets, 6 reps, 225, 275, 315lbs.
Swiss Ball Crunches - 4 sets, 12 reps.

The squats felt light. I'll add a bit next week. Both the squats and deadlifts were done without a belt. The good mornings I wore a belt because I was going heavy. 3 sets seemed a bit short for the good mornings. I'll add a set next week. The swiss ball crunches were good and painfull. I like it. Tomorrow it's Max Effort Bench.


Wednesday, January 02, 2008

Back in the Gym

Now that the holiday season is finished I'm back in the gym. I spent a lot of time thinking about training and what I should be doing. While searching through my past routines I found a Westside Barbell program from a year ago that I really liked. Here it is.

Day 1 Max Effort Squats/Deadlifts
  • Bench Squats - Work up to 1-3 reps.
  • Heavy Walk Outs - 5 singles.
  • Rack Pulls - 5 singles.
  • Declined Sit Ups - 4 sets, 10-12 reps.
  • Dumbbell Side Bends - 4 sets, 10-12 reps.

Day 2 Speed Bench Press
  • Bench Press - 10 sets, 3 reps (30 sec rest).
  • Incline Dumbbell Press - 3 sets, 6 reps.
  • Dips - 3 sets, 6 reps.
  • Supported Rows - 4 sets, 6 reps.
  • Standing Military Press - 3 sets, 6 reps.

Day 3 Speed Squats/Deadlifts

  • Squats - 10 sets, 2 reps (30 sec rest).
  • Deadlifts - 6 sets, singles (30 sec rest).
  • Good Mornings - 4 sets, 6 reps.
  • Swiss Ball Crunches - 4 sets, 10-12 reps.
  • Trunk Twists - 4 sets, 20-30 reps.

Day 4 Max Effort Bench Press

  • Rack/Board Press - Work up to 1-3 reps.
  • Flat Dumbbell Press - 3 sets, 6 reps.
  • Cable Extensions - 3 sets, 6 reps.
  • Barbell Rows - 4 sets, 6 reps.
  • Seated Dumbbell Press - 3 sets, 6 reps.

Today being Wednesday was supposed to be a day off. I decided to do day 2 instead. Here's what happened.

  • Speed Bench - 10 sets, 3 reps, 205lbs.
  • Inclined Dumbbell Press - 3 sets, 6 reps, 70/80/90lbs.
  • Dips - 3 sets, 6 reps, 70/70/50lbs assistance.
  • Suppored Rows - 4 sets, 6 reps, 135/160/180/180lbs.
  • Standing Military Press - 3 sets, 6 reps, 135/135/155lbs.

I was pleased with today's work out. Tomorrow will be speed squats/deadlifts.