A Top 40 Weightlifting Blog

Sunday, November 30, 2008

Here's the new program

Monday Squat Day

Squats 4 sets work up to 1 to 3 reps
Bench Squats 6 sets 6,5,4,3,2,1 reps
Crunches 3 sets 10 reps hold for 10 sec
Side Planks 3 sets 1 minute

Wednesday Bench Day

Pull Ups 4 sets 8 to 10 reps
Dips 4 sets 8 to 10 reps
Bench Press 4 sets work up to 1 to 3 reps
Board Bench Press 6 sets 6,5,4,3,2,1 reps
Swiss Ball Elbow Planks 3 sets 1 minute

Friday Bench Day

Sumo Squats 4 sets 6 reps
Sumo Deadlift 6 sets 1 to 2 reps
Barbell Shrugs 4 sets 4 to 6 reps
Hanging Leg Raises 3 reps 10 to 20 reps

I do this program for a month or so then change up some of the exercises but keep the core work the same or more. The board presses on Wednesday will be done as 3 board for the first little while then I'll drop down to 2 board for the same weights.


Saturday, November 29, 2008

Friday Deadlifts

Yesterday I did manage to over do it a bit. I started pulling sumo but my ego got in the way and I switched to conventional which I won't be doing in the future. Today I a bit sore but I'll survive to fight another day.

Deadlifts (sumo) - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
Deadlifts (conv.) - 405lbs/3 reps, 495lbs/miss, 455lbs/1 rep.
Lat Pull Downs - 160lbs/12 reps, 180lbs/12 reps, 210lbs/12 reps.
Full Sit Ups - 2 sets, 12 reps.

I've come up with a plan for future work outs. Tomorrow I'll post what I'll be doing for the next little while.


Wednesday, November 26, 2008

Wednesday Bench Press

Once again I'm trying out some new things to see if I can use them in future programs. Here's how the bench press went.

Warm Up - 10 minutes stationary bike.
*super set*
Dips - 3 sets, 8 reps, 80lbs assistance.
Parallel Grip Pull Ups - 3 sets, 8 reps, 120lbs assistance.

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 275lbs/2 reps.
Three Board Press - 275lbs/6 reps, 275lbs/5 reps, 295lbs/4 reps, 295lbs/3 reps, 315lbs/2 reps, 315lbs/1 rep.
Cable Tricep Extensions - 3 sets, 12 reps, 185lbs.

A very good work out although, I think I'll add one more set of Dips and Pull Ups. Both of which need lots of work.


Monday, November 24, 2008

Monday Squats

I don't have a program written yet because my schedule is still really screwed up. This week I'm trying things that may be part of a future program.

Warm Up - 10 minutes Arc Trainer.
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
Bench Squats - 315lbs/6 reps, 5 reps, 4 reps, 3 reps, 2 reps, 1 rep.

I also tried some other machines but nothing felt right. Tomorrow I'm off from the gym, I'll do some core work at home. Wednesday I'm at the gym doing bench work.


Sunday, November 16, 2008

Feeling Much Better

Today went to the gym and tread on some territory I haven't been on in some time. Here's how it went.

Warm Up - 10 minutes Arc Trainer

Bench Press - 135lbs/12 reps, 6 sets/6 reps/225lbs.
Barbell Shrugs - 225lbs/10 reps, 315lbs/8 reps, 405lbs/6 reps.
Rack Pulls - 405/3 reps, 495lbs/3 reps.

My back feels great. My shoulders and chest are sore but my lower back feels normal. This doesn't mean that I'm going to start planning my next competition. It means I can start training some what normal again. Next I'll try some Conservative sumo deadlifts.


Friday, November 14, 2008


My back has been feeling really good lately so today I decided to try some squats. Going into this work out I was very cautious and did the first few reps only half deep.

Warm Up - 10 minutes Arc Trainer
Squats - Bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/2 reps, 315lbs/3 reps.
Sumo Kettlebell Deadlifts - 50lbs/6 reps, 50lbs/6 reps.

I could tell right away that I haven't worked glutes and hams in a while. Everything so far feels fine. The last 2 sets of squats I wore my belt high then where I normally wear it. I thought by wearing the belt high might feel better for my back. It didn't. Wearing my belt normally felt great and the third squat was very controlled. I'll see how I feel tomorrow.


Wednesday, November 12, 2008

Something New

Today I tried something new for my bench work out. I've noticed that guys with big benches usually warm up with either dips, pull ups, or both. Here's how it went.

Assisted Pull Ups - 3 sets/8 reps/160lbs assistance.
Assisted Dips - 3 sets/10 reps/90lbs assistance.
Flat Bench Press - 3 sets/6 reps/225lbs one set @ 275lbs/3 reps.
Preacher Curls - 3 sets/10 reps/75lbs.
Cable Extentions - 3 sets/12 reps/162.5lbs.

I'd also like to start doing some board presses again. I'll make some boards up this week end.


Thursday, November 06, 2008

Spine Friendly Work Out

Today I was back in the gym after my trip to Quebec and after a nasty bought of 24hr stomach flu. Here's how today went.

Warm Up - 10 minutes Elliptical Trainer, 135lbs bench 20 reps.
*Super Set*
Crunches (hands under butt) - 10 reps/hold for 4 sec, 10 reps/hold for 6 sec, 10 reps/hold for 8 sec.
Flat Bench Press - 4 sets, 8 reps, 225lbs.
Lat Pull Downs (varied grip) - 4 sets, 8 reps, 165lbs.

*Super Set*
Dips - 3 sets, 10 reps, 70lbs assistance.
Concentration Dumbbell Curls - 3 sets, 8 reps, 40/45/50lbs.

Felt really good. More like a proper work out.


Saturday, November 01, 2008

Back From Quebec

Last week I travelled to Quebec for a course. Since my back was (and is) feeling much better I decided to go back to the gym. I have core exercises that physio prescribed to which I added some extra exercises. Here's how my work outs went.


hands under butt and hold for 10 sec - 10 reps.
support weight on elbows and toes in push up position hold for 10 sec - 10 reps.
support weight on hands and toes in push up position hold for 10 sec - 10 reps.
Side Hip Thrust
support weight on left or Right elbow push hips up from lower knee hold for 10 sec - 10 reps per side.

Along with these core exercises I also did.

Bench Press - 3 sets, 12 reps, 135-185lbs.
Narrow Grip Bench Press - 3 sets, 12 reps, 135-185lbs.
Wide Grip Lat Pull Downs - 3 sets, 12 reps, 160lbs.

The nest morning I could barely get out of bed. After a hot shower my back was normal again.


Same core exercises as Tuesday. This time I added some weight to the other exercises.

Bench Press - 135lbs/12 reps, 205lbs/8 reps, 275lbs/5 reps, 205lbs/8 reps.
Close Grip Bench Press - 135lbs/12 reps, 205lbs/8 reps.
Narrow Rev Grip Pull Downs - 160lbs/8 reps, 180lbs/8 reps, 200lbs/8 reps, 220lbs/8 reps.
Concentration Dumbbell Curls - 40lbs/8 reps, 45lbs/8 reps, 50lbs/8 reps.

Again it was tough getting out of bed the next morning but felt much better after a hot shower.

I feel well enough to go back to the gym on a regular basis but I'll wait to do exercises that compress the spine. I'll also get back in the pool and swim to keep my cardio up.