A Top 40 Weightlifting Blog

Monday, March 30, 2009

Day 1 of 24

Today I started my precontest training. I'm using the 3 x 3 program that I've used in the past. Here's day one.

Warm Up Squats - 135lbs/6 reps, 225lbs/6 reps.
Working Squats - 6 sets/5 reps/275lbs.
Bench Press - 6 sets/6 reps/205lbs.
Deadlifts - 12 sets/1 rep/335lbs (alt sumo and conv).

Core Work
10 sec Crunches - 20 reps.
Weighted Twists - 60 reps.
Lying Leg Raises - 25 reps.

The program called for 6 sets of 5 reps for deadlifts but I didn't do it. I find doing deadlifting reps does nothing more than wreck my lower back. I'll stick to doing lots of singles. Today went well and I feel quite spent. The competition in scheduled for the end of May.


Friday, March 27, 2009

Deadlifts 27 Mar 09

Today I wanted to play a bit with technique. I watch videos of great sumo deadlifters and notice that the first portion of the pull is very fast. Almost a snap off the floor when the hips drop. Normally I just keep pulling on the bar until it begins to move. I know this isn't very productive hence why I'm working on technique. This movement does however take a certain amount of faith. I feel like I'm going to rip something when "exploding" into a lift like this. Today went well and I didn't RIP anything.

Warm Up - 5 minutes Arc trainer.

Core Work
Elbow Plank - 80 seconds
5 Second Crunches - 20 reps.
Weight Bar Trunk Twists - 80 reps.

Sumo Squats - 135lbs/6 reps, 225lbs/6 reps.
Sumo Deadlifts - 10 sets/1 rep/315lbs, 4 sets/1 rep/365lbs.
Good Mornings - 225lbs/6 reps, 225lbs/6 reps, 275lbs/6 reps, 135lbs/8 reps (drop set).
Lat Pull Downs - 180lbs/8 reps, 225lbs/6 reps, 240lbs/6 reps.

Next week when I put the gear on again I want to try this technique. With the pop of the suit I'm sure it will work well.


Wednesday, March 25, 2009

Bench Press 25 Mar 09

Great work out!!! Last week was speed work so this week I'm back to near max weights. Here's how I did.

Flat Bench Press - bar/12 reps, 135lbs/12 reps, 135lbs/12 reps (close grip), 225lbs/8 reps, 275lbs/3 reps, 295lbs/1 rep.
3 Board Press - 295lbs/6 reps, 315lbs/5 reps, 315lbs/4 reps, 335lbs/3 reps, 335lbs/2 reps, 345lbs/1 rep.
Flat Bench Flys - 65lbs/8 reps, 75lbs/8 reps, 85lbs/8 reps.
Supported Rows - 105lbs/10 reps, 135lbs/10 reps, 160lbs/8 reps, 180lbs/8 reps.
Seated Machine Shoulder Press - 160lbs/8 reps, 180lbs/8 reps, 190lbs/8 reps, 200lbs/5 reps (fail).
Over Head Dumbbell Ext - 3 sets/8 reps/85lbs
Machine Preacher Curls - 90lbs/10 reps, 95lbs/10 reps, 100lbs/10 reps, drop set 80lbs/6 reps (fail).

I feel stronger now than I have in a while. I would like to compete at the Nova Scotia provincials at the end of May. I haven't set a date for a pre competition program but it will be sometime soon. For now I'll continue to enjoy some workout freedom.


Monday, March 23, 2009

Squats 23 Mar 09

Another week has come and it's squat day again. Instead of going heavy again and risking injury I decided to do some speed work. No gear, just a belt on the heavier sets. Here's how it went.

Warm Up - 5 min arc trainer.
Squats - bar/6 reps, 135lbs/6 reps, 5 sets/2 reps/225lbs, 5 sets/2 reps/225, 245, 275, 295, 225lbs.

Core Work
Elbow Plank - 70 sec.
10 Sec Crunches - 10 reps.
Trunk Twists - 20lbs bar/60 reps.
Push Up Plank - 60 sec.
Lying Leg Raises - 30 reps.
Abdominal Stretches.

Doing so many short sets I was able to play with technique a bit. One thing I've found I prefer to keep my hands closer together, making the bar more stable on my back. I still need to play with foot position.
On another note I'm eating differently. It really seems to be working. I followed the same "diet" while I was on course in Borden. I call it the "Starch Free Diet" as I don't eat starchy carbs. No potatoes, rice, breads, or pasta. I've done some research on this diet and some call it the "natural diet," "Paleolithic diet," "Native diet," and "ancestral diet." I find it very easy to follow.
While on course I wasn't working out as much as normal and I lost ~18lbs eating as much as I like to feel full. A nice side effect is I don't have carb cravings in the evenings. Right now I weigh 290lbs, I'll keep you posted if I loose any more weight.


Friday, March 20, 2009

Deadlifts 20 Mar 09

It's Friday and I want to finish the week off right. Deadlifts are an excellent way of doing that. Here we go.

Sumo Squats (w/u) - 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.
Sumo Deadlifts - 225lbs/6 reps, 315lbs/3 reps, 365lbs/2 reps, 405lbs/1 rep.
At this point I put on my Deadlift suit, a Titan Superior Suit.
Sumo Deadlifts (gear) - 405lbs/2 reps, 455lbs/1 rep, 495lbs/1 rep, 545lbs/1 rep.
Just for good measure I put the 545lbs onto 2 inch blocks.
Sumo Deadlifts (gear) - 545lbs/1 rep.
Lat Pull Downs - 180lbs/6 reps, 210lbs/6 reps, 240lbs/6 reps.
Good Mornings - 135lbs/6 reps, 225lbs/6 reps, 225lbs/6 reps, 275lbs/6 reps.

And thats it. I'm really pleased about my lifts this week. Especially the way deadlifts finished the week. I did however find a weak point. Before in my training when my deadlifts were strong I was doing Good Mornings with 315lbs for 6 reps and they seemed quite easy. Tonight as I type this I feel my glute/hamstring tie-ins. My lower back still feels great so I'll add good mornings as part of my deadlift day just to work that weaker area.
Also, I ripped some skin off my right hand while lifting 495lbs. It bled a bit but of course it didn't stop my work out:).


Wednesday, March 18, 2009

Bench Press 18 Mar 09

Instead of benching near or at 1RM I decided to do some speed work. Here's how bench day went.

Flat Bench Press - 135lbs/12 reps, 185lbs/8 reps.
Speed Work - 10 sets/3 reps/235lbs.
Flat Bench Dumbbell Flys - 2 sets/8 reps/65lbs.
Supported Rows - 135lbs/8 reps, 180lbs/6 reps, 180lbs/6 reps.
Bent Over Barbell Rows - 135lbs/10 reps, 135lbs/10 reps, 185lbs/10 reps.
Over Head Dumbbell Extensions - 3 sets/8 reps/85lbs.
Machine Preacher Curls - 70lbs/10 reps, 90lbs/10 reps, 100lbs/10 reps, 110lbs/10 reps.

I forgot to do shoulder presses today but I feel good for adding bent over rows. When I finish my home gym I won't have fancy machines so I have to get used to barbell/dumbbell movements. Friday is Deadlifts. I'll be doing speed work for deadlifts as well but I'll also be practicing Sumo Deadlift partials.


Monday, March 16, 2009

Squats 16 Mar 09

I haven't taken a squat suit for a ride for a while so today was my opportunity. The suit I used is a Titan Centurion NXG+. I bought the suit used and since I've lost a bit of weight it fits rather nice. I would call the suit loose considering I can pull the straps up by myself. Here's how the squats went.

Raw Squats - bar/6 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/2 reps.
Bench Squats (@ parallel) - 315lbs/3 reps.
Suit with straps up, belt, and wrist wraps (no knee wraps) still over the bench for safety.
Gear Squats - 315lbs/4 reps, 405lbs/3 reps, 455lbs/2 reps, 505lbs/1 rep.

I tried some inclined leg presses after this but the groin injury I had last week was bothering me. Funny, I didn't feel it with the gear on. I did some inclined calf extensions instead then moved on to core work.

Elbow Plank - 70 sec.
Swiss Ball Crunches - 20 reps.
5 Sec floor crunches - 20 reps.
Leg raises - 25 reps.

The 505lbs squat surprised me considering I haven't been in gear for a while. I have one suit smaller that's made of NXG+ Super material that I tried on last night. I would call it competition tight. I'll have to try it another time. Any way, a good day of squats.


Friday, March 13, 2009

Bench Press 13 Mar 09

My bench work outs are finally coming together. I've messed around with several exercises and I've come up with a plan I feel works well for my bench press. Here's today's work out.

Flat Bench Press - Bar/12 reps, 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps, 295lbs/1 rep.
Three Board Press - 295lbs/6 reps, 315lbs/4 reps, 335lbs/3 reps, 355lbs/1 rep.
Drop Set Flat Bench Press - 245lbs/6 reps.
Flat Bench Flys - 60lbs/8 reps, 70lbs/8 reps.
Supported Rows - 90lbs/8 reps, 135lbs/6 reps, 180lbs/6 reps.
Seated Machine Shoulder Press - 150lbs/10 reps, 180lbs/6 reps, 180lbs/6 reps.
Over Head Dumbbell Extensions - 3 sets/80lbs/8 reps.
Machine Preacher Curls - 50lbs/12 reps, 70lbs/12 reps, 90lbs/10 reps.

I very busy work out but I was only in the gym for 1.5 hrs. At the end I tried some preacher curls on a machine I've never used before. Instead of solid handles they swivel. This has been the biggest problem I've had with preachers, poor wrist ergonomics. By swivelling the handles allow free movement of the wrists. I like it very much.
Oh ya, the 355lbs 3 board press I believe is a new PB for me.


Wednesday, March 11, 2009

Deadlifts 11 March 09

My back has been feeling great so today I wanted to take it for a ride. I know I've lost lots of posterior strength since the injury in October so I'm excited about starting to pull (seriously) again. Today was kind of a trial work out. I wanted to check out my Sumo deadlift raw, with gear, and partials. Here's how things went.

Warm Up - 5 minutes Elypse trainer.
Sumo Squats - 135lbs/10 reps, 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps.
My right leg is still bothering me a bit so I didn't want to over do these warm up sets.
Sumo Deadlifts - 225lbs/4 reps, 315lbs/3 reps, 405lbs/miss.
At this point I put on a Titan Centurion which I wanted to try for Sumo deadlifts.
Sumo Deadlifts with Gear - 405lbs/2 reps, 455lbs/1 rep, 455lbs/1 rep.
I placed the weights at each end on 2x25lbs plates (about 4 inches).
Sumo Deadlifts with Gear Partials - 4o5lbs/2 reps, 455lbs/2 reps, 505lbs/1 rep, 555lbs/miss.
Once again I'll explain that the gym I'm currently at doesn't allow chalk. It really sucks. Any lifts over 315lbs I have to wear straps. Which also really sucks.
Core Work
Elbow Plank - 1 minute.
Hanging Leg Raises - 20 reps.
Side Elbow Planks - 30 sec/side.
10 Sec Crunches - 10 reps.
Regular Crunches - 20 reps.

A good work out. I'm sure I'll be sore tomorrow.


Monday, March 09, 2009

Bench Day 9 March

It's easy to tell I haven't been consistantly working out. I've lost a substantial amount of strength I had before going on course at the beginning of January. Here's how things went today.

Flat Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/6 reps, 275bs/2 reps.
3 Board Press - 275lbs/6 reps, 315lbs/3 reps, 315lbs/2 reps.
Flat Bench Dumbbell Flys - 45lbs/8 reps, 65lbs/8 reps, 80lbs/8 reps.
Seated Dumbbell Overhead Extentions - 60lbs/10 reps, 85lbs/10 reps, 85lbs/10 reps.
Cable Estentions - 3 sets, 10 reps, 150lbs.
Hammer Curls - 45lbs/12 reps, 55lbs/12 reps, 65lbs/8 reps.

Not my usual standard but at least I managed to get in to move some iron. Stay tuned, I'll be back to normal soon.


Thursday, March 05, 2009

Back at the gym

I managed a quick work out this morning. I wasn't really impressed with the results. I guess I injured the inside of my right leg during my last work out before coming home. Today I did squats and when I got up to 275lbs my leg let me know that was as far as I was going. I dropped the weight to 225lbs and tried some softbox squats. I do these on a half swissball. Super setting with core work, I managed 4 more sets of squats @ 6 reps before calling it a day. I don't feel any worse for wear this evening so the work out went well.
What I really wanted to do today was take a squat suit for a ride. With the weight I've lost I can now fit into my size smaller squat suit. I fits tighter than my other suit did when I was heavier so I thought I'd go up to 495lbs. Not today.


Tuesday, March 03, 2009

Feeling Great

I'm back home and "chomping at the bit" to start training again. My weight is down and I may compete at 125kg for the first time ever. I've decided to follow a similar training schedule as I did before going on course. I'll focus on training partials for 4 to 6 weeks then take a break before getting into my pre-competition work outs. The partials I want to work on are; Bench Squats ( maybe on a soft stop), Board Presses, and Sumo Rack Pulls. My back is feeling better than is has in several years so of course I want to continue working on my core as well. I'll post a new work out plan soon.