A Top 40 Weightlifting Blog

Wednesday, April 29, 2009

Day 14 29 April 2009

I'm feeling more comfortable in my gear. Today felt great. Here's how I did.

Squats - 135lbs/8 reps, 225lbs/6 reps, 295lbs/4 reps, 345lbs/3 reps, 345lbs/3 reps, 355lbs/3 reps.

Bench Press - 135lbs/12 reps, 135lbs/12 reps (close grip), 225lbs/6 reps, 295lbs/2 reps.
RageX Bench Shirt - 315lbs/3 reps, 365lbs/2 reps, 415lbs/1 reps.

Deadlifts - 3 sets/1 rep/365, 3 sets/1 rep/385lbs.

I made a mistake on Monday. I didn't squat 355lbs, rather I squatted 345lbs. The shirt work today went really well. That was easily the easiest 415lbs bench press I've ever done. I'm sure I would have been good for another 10-20 lbs. Squats on Friday.

Monday, April 27, 2009

Day 13 27 April 2009

All I can say is WOW!!! The break didn't hurt my lifts at all. Here's what I did today.

Squats - 135lbs/8 reps, 225lbs/6 reps, 295lbs/4 reps, 3 sets/3 reps/355lbs.
Bench Press - 135lbs/12 reps, 135lbs/12 reps (close grip), 225lbs/6 reps, 5 sets/4 reps/255lbs.
Deadlifts (Titan Superior 52) - 385lbs/1 rep, 505lbs/1 rep, 555lbs/1 rep, 575lbs/miss.

I only missed the 575lbs deadlift because to right leg of my suit rolled up. I have no idea how it happened but it really threw off my pull. I tried to fight it but couldn't manage a lock out. Doing raw sumo deadlifts has really helped my geared sumo deadlifts. I'm trowing myself into the lift better than before. In the past I would keep applying more pull to the bar until it came off the ground. Now I'm exploding into the pull. I'm very surprised with how much speed it's coming off the floor. I'll make sure I have a video camera for next Monday.


Friday, April 24, 2009

Back at er' Day 12 of 24

I'm mostly healed up so it's time to get back to work. Dr gave me the OK to start training again. Here's today's program.

Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/5 reps, 365lbs/2 reps, 405lbs/1 rep, 315lbs/5 reps, 315lbs/5 reps.
Bench Press - 135lbs/12 reps, 135lbs/12 reps (close grip), 3 sets/6 reps/225lbs.
Deadlifts (Sumo) - 6 sets/1 rep/315lbs.

I was quite short on time today. I was enjoying the morning out with my wife at a garden center. All I wanted to accomplish was to see if I was ready to take on heavier weights. I'm ready. The deadlifts at the end of the work out were like doing speed work. Very easy pulls.
This week end I'll be working in the garden. Next week the gear comes out. Deadlifts at 495lbs. Sounds like fun I can't wait.


Monday, April 20, 2009

Follow Up

Seen the Doc today and he suggests taking the week off just to be sure. I'm not one to argue. So it's another few days on the couch with an ice pac then I'll see the Doc again on Friday. I hope I'll be back in the rack on Monday next week.


Thursday, April 16, 2009


Everything went well. Now I'll be spending the next 4 days taking it easy with an ice pac on my... I'll let you guess the surgical proceedure I had to endure. I feel really good about how the training has been going, now rest.


Wednesday, April 15, 2009

Making Do

I managed to make do by working out at work. There is a small but well equiped gym where I work so I was able to get today's work out done. Here we go.

Squats - bar/12 reps, 135lbs/8 reps, 225lbs/6 reps, 5 sets/5 reps/295lbs, 315lbs/5 reps.
Bench Press - 135lbs/12 reps, 135lbs/12 reps (close grip), 6 sets/6 reps/225lbs.
Deadlifts - 2 sets/1 rep/365lbs.

I ripped open my right hand again and I couldn't grab the bar properly. I'm not too worried about because my deadlifts have been feeling much stronger lately.

Core Work
Elbow Plank - 60 sec.
Push Up Plank - 30 sec.
10 Sec Crunches - 10 reps.
Reg Crunches - 20 reps.
Hanging Leg Raises - 25 reps.
Twists - 30 reps.
Lying Leg Raises - 25 reps.

Another good work out. Tomorrow I go for surgery so I'll be out of the gym for a bit. I'm looking at ten days but I'll be smart about it.


Monday, April 13, 2009

Day 7 13 Apr 2009

As it should the work outs are getting easier. Since I'm not one to slouch when I feel untested I increase the intensity. Here's today.

Squats - 135lbs/8 reps, 225lbs/6 reps, 6 sets/5 reps/295lbs, 345lbs/1 rep, 365lbs/1 rep.
Bench Press - 135lbs/12 reps, 135lbs/12 reps (close grip), 5 set/6 reps/225lbs, 245lbs/6 reps.
Deadlifts (alt sumo and conv) - 8 sets/1 rep/365lbs, 375lbs/1 rep (sumo), 415lbs/1 rep (conv), 405lbs/1 rep (sumo), 475lbs/1 rep (conv).

A great work out. Once again, however, I'm thrown a hurdle as the gym is closed this Wednesday for remodeling. I can hardly believe how they operate. My home gym will be ready this summer.


Sunday, April 12, 2009

Day 6 11 Apr 09

Yesterday I worked out at my parent's place. My gym was closed this week end and I had to attend Easter dinner at my parent's with my family. I have a full gym there but most of it is in boxes and put away until I build my home gym. Luckily I had my bar, collars, platform, and 365lbs (including bar) of weights. Since I couldn't pull big weights and I didn't have a rack or bench to do squats or bench press I decided to check out my form and play a bit more with technique. Here's yesterday.

Warm Ups.
Core Work.
Repeat Three Times.
Crunches - 20 reps, 10 sec Crunches - 10 reps, Trunk Twists - 40 reps.

Deadlifts - 135lbs/6 reps, 225lbs/6 reps, 295lbs/6 reps, 345lbs/3 reps, 365lbs/8 sets/1 rep (alt sumo & conv), 385lbs/4 sets/1 rep (same).

I felt like doing more but the garage was cold and I thought I may cause some kind of injury. I was trying two differents techniques. The "grab and snatch" and the "One, two, three, pull". I don't know what to call them but these names will suffice for now. I am tending to lean towards the "grab and snatch" technique as it takes advantage of the muscles elastic properties and really pops out of the bottom. I'll have to try it with more weight and with my gear to see if it really works in competition. Here is a video of my lifts. Deadlifts Apr 12 2009. Deadlifts Apr 12 2009 part 2.


Wednesday, April 08, 2009

Day 5 8 Apr 09

A great training day. I stepped up the intensity a bit because the gym I use is closed Good Friday. Another great reason to have my home gym. Here's today.

Warm Ups
Squats - 4 sets/5 reps/285lbs, 2 sets/5 reps/295lbs.
Bench Press - 1 set/6 reps/215lbs, 2 sets/6 reps/225lbs, 2 sets/6 reps/235lbs, 1 set/6 reps/245lbs.
Deadlifts (alt sumo and conv) - 12 sets/1 rep/365lbs.

Actually the last two conventional deadlifts were done without a belt @ 435lbs. With the gym being closed on Friday I will be lifting at my parents house where I can do the deadlift portion of my program. I'll also do some high rep low weight squats. I'm looking forward to spending a great long week end with my wife and kids.


Tuesday, April 07, 2009

I should have known

Found out last night that I'm scheduled for surgery 16 Apr 09. This really throws a loop in my precompetition training. While preparing for he 2007 Western Canadians I was also interrupted. I guess life has a habit of getting in the way. Recovery from this procedure shouldn't take more that a couple of weeks so I'll try to keep my game face on and continue my training taking a short break for recovery.

Day 4 6Apr 09

Warm Up Squats - bar/12 reps, 135lbs/6 reps, 225lbs/6 reps.
Squats - 6 sets/5 reps/285lbs.
Bench Press - 6 sets/6 reps/215lbs.
Deadlifts - 12 sets/1 rep/365lbs.

This was a tough work out, as week two of this program always is. I'll keep up the intensity until the surgery, take some recovery time, then I'll be ready to get into gear. The first week back will be nice and easy of course. I will persevere


Saturday, April 04, 2009

New Toys

I am going tomorrow to purchase some new toys. Here's what I'm getting.

(all plates are regular / standard plates with 1" hole), Total of 970 lbs of plates
10 - 50 lb plates
6 - 35 lb plates
2 - 20 lb plates
14 - 10 lb plates
8 - 5 lb plates
4 - 3 lb plates
6 - 2.5 lb plates
4 - 1.25 lb plates
8 - 1 lb plates barbell
1 plate tree
1 pr of spin lock Dumbbells
1 - 6 ft regular barbell
1 - 6 ft thick bar barbell
1 Deadlift / Trap Bar
1 pr of Farmers Walk Implements
1 Cambered Curl Bar
1 Tricep Bar
1 - 7 ft Cambered Squat Bar
1 pr Ironmind Bulldog Collars
various assortment of collars for bars
(All bars and plate tree are compatible with plates)

A great deal. This will be a great addition to my garage gym. I can hardly weight (wait) to play.


Friday, April 03, 2009

Day 3 3 Apr 09

Lets get to it.

Warm Up Squats - 135lbs/6 reps, 225lbs/6 reps.
Squats - 3 sets/5 reps/275lbs (no belt), 3 sets/5 reps/285lbs (belt).
Bench Press - 3 sets/6 reps/205lbs, 1 set/6 reps/215lbs, 2 sets/6 reps/225lbs.
Deadlifts (alt sumo and conv) - 8 sets/1 rep/315lbs (no belt), 2 sets/1 rep/315lbs (belt), 405lbs/1 rep, 455lbs/1 rep (both conv).
Various Arm Exercises

Another great work out. Now it's time to rest. ZZZZZZ...


Wednesday, April 01, 2009

Day 2 1 Apr 09

Holy-moly am I stiff. My hamstrings, quads, and glutes need lots of work. It took sometime today before I started to loosen up.

Warm Up - 5 Minutes Arc Trainer,
Warm Up Squats - 135lbs/8 reps, 225lbs/6 reps.
Squats - 6 sets/5 reps/275lbs (first two sets no belt).
Bench Press - 6 sets/6 reps/205lbs.
Deadlifts - 8 sets/1 rep/335lbs (first 4 sets no belt), 4 sets/1 rep/365lbs.

Squats and Bench Press feel good but I'm still playing with deadlift technique. One of the belted sumo sets I managed to explode into the movement like I was explaining before. The bar went up very easy. I couldn't duplicate it for the other sets. I still need more practice.