A Top 40 Weightlifting Blog

Wednesday, September 30, 2009

Day 5 of 24

Today was the toughest yet. My work schedule has been very erratic lately and I've been at work Sunday almost all day and most of Monday night / morning. I had to cut the deadlifts short because I almost passed out after the last set. Not good when you work out solo.

Squats - warm up, 5 sets/5 reps/295lbs.
Bench Press - 8 sets/6 reps/225lbs. (alt narrow / normal grip)
Deadlifts - 6 sets/1 rep/385lbs.

I'll take a hot bath and maybe Friday I'll be back to normal. On another note, I was reading some tips from a friend on Facebook and he said, "instead of pushing the bar away from your chest in the bench imagine pushing your body away from the bar". I tried it today and although it's psychological it really seemed to make the lift easier. I'll have to practice this technique.


Monday, September 28, 2009

Day 4 of 24

The start of week two and I'm feeling well rested after the week end. Eventhough, I spent a good portion of my week end at work. My leg is feeling better and didn't bother me throughout the sets.

Squats - warm up, 5 sets/5 reps/295lbs. (belt only)
Bench Press - 8 sets/6 reps/225lbs.
Deadlifts - 4 sets/3 reps/385lbs. (belt for every second set. No bounce)

It's amazing how much harder these sets are when you do squats at the beginning. Tuesday is a rest day Wednesday I lift again. I'll try and add an extra set of squats.


Friday, September 25, 2009

Day 3 of 24

Today's training went better. Although, on my second set of squats I tweeked the inside of my left leg again. I only managed 2 sets of 5 reps at 285lbs. The rest went really well.

Squats - Warm Up, 6 sets/5 reps/285lbs (I only completed 2 sets read above).
Bench Press - 8 sets/6 reps/215lbs.
Deadlifts - 6 sets/1 rep/385lbs, 3 reps/385lbs, 5 reps/385lbs.
Rack Pulls - All 1 rep, 585lbs, 585lbs, 615lbs.

*super set*
Plate Curls - 5 sets/12 reps/45lbs plate.
OH Plate Ext - 5 sets/12 reps/45lbs plate.

Next week the weights go up. Hopefully my leg is feeling better.


Wednesday, September 23, 2009

Day 2 of 24

If it isn't one thing it's another. I did my squat warm ups sets with out any problems but managed to tweek the inside of my left leg on the first rep of my working sets. I'll rest it till Friday.

Squats - warm ups, 6 sets/5 reps/285lbs (only did the first rep. read above)
Bench Press - 8 sets/6 reps/215lbs (alternating narrow and regular grip)
Deadlifts - 14 sets/1 rep/365lbs (alternating sumo and conventional stance)

I also did...

Alternating Dumbbell Curls - 3 sets/16 reps (8 per side)/45lbs.
Lying Hamstring Curls - 3 sets/12 reps/70lbs.

Not too bad. It would have been better with the squats though.


Monday, September 21, 2009

New Program

I didn't have to change too much. I just had to work with the percentages in gear and raw. Not too bad. I'll be lifting again on Wednesday.


Day 1 of 24

I gotta rethink my training. I wrote up a full 8 week program that involved wearing gear through out the whole time. Today the gear ripped the heck out of me, as it does. Wearing gear for 8 weeks is not an option.

Bench Press - warm ups, 6 sets/6 reps/255lbs.
Squats - 6 sets/5 reps/365lbs.
Deadlifts - 6 sets/1 rep/365lbs.

Light jog around the block.

I guess I'll plug in the numbers again as if I'm competing raw. Thats what I've done before.


Thursday, September 17, 2009

Jogging in the AM

I felt guilty about not working out last night so I got up an hour early to go for a morning jog.

Warm Up
Jogging - 8 minutes, walk 1 minute, faster jog 1 minute, walk 1 minute, fast jog 1 minute.
Cool Down

Yes I did, I jogged for 8 minutes straight. Considering I have to do a 5 minute 20 meter shuttle run, 8 minutes is almost were I want to be. Jogging 10 mintues would give me a bit of stamina then I would have to work on speed. Or, at least speed for me.


Monday, September 14, 2009


I'm surprised how easy jogging was tonight after the heavy (er) squats yesterday. I suppose I won't be able to move tomorrow.

Treadmill - 1 minute Walk / 1 minute fast Jog (6 MPH) = Total 10 minutes.
Road Work - 4 x Jog 250m / Walk 50m = Total ~ 15 minutes.

I am pleased with my quick progress. Not too shabby for a 305lbs guy.


Sunday, September 13, 2009


Just a quick work out to keep the wheels rolling.

Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/1 rep, 315lbs/4 reps.

Sit Ups - 3 sets/20 reps.

Easy peasy. 405lbs was with a belt and felt quite controlled. I had a big super so the sit ups were the hardest.


Saturday, September 12, 2009

General Training

I know I haven't posted lately but that doesn't mean I haven't been active.

Thursday 10 Sept 09

Deadlifts - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 315lbs/3 reps, 405lbs/1 rep.
Deadlift Suit - 405lbs/3 reps, 495lbs/1 rep.

Friday 11 Sept 09

Moved 140 40lbs bags of wood heating pellets from pallets in the driveway to my basement. Great grip and core work.

Saturday 12 Sept 09

Yard Work this morning

Buffalo Bar Bench Press - 2 sets of each, 165lbs/10 reps, 235lbs/8 reps, 285lbs/4 reps, 305lbs/2 reps, 325lbs/1 rep. Video.

Not an extreemly taxing week but still keeping busy.


Wednesday, September 09, 2009

More Crossfit Stuff

What an amazing cardio work out. Today was a bit longer but not any less intense. I didn't take my heart rate but I'm sure it was through the roof for most of this work out.

*repeat entire program three times, no rest*
Squats - 12 reps/135lbs.
Skipping - 50 reps (last one was 60 reps).
Jogging (walk when exhausted) - 400 meters.
Sit Ups - 20 reps.

Total Time = 23 minutes.

The running felt much easier even though I did walk a bit on the last set. I'll be booking my PT test next week so I should have a few more weeks to get ready. After that it's strictly power!!!


Monday, September 07, 2009

Upgrading The SANCTUM

The SANCTUM is coming to completion. The last bit of exterior, insulation, and the stove are the last three steps. Last week our contractor finished the siding and insulation now all that's left is the wood burning stove to heat the SANCTUM over the winter. Truly a place of reflection and solitude. I'll post some pictures when it's totally complete.


Friday, September 04, 2009

Crossfit (sort-of)

I've been going through the Crossfit site recently and have been really impressed with the work outs. I believe doing this style of training will be the most effective for cardio training but least detrimental to my powerlifting training. Check it out.

Repeat program 3 time through with no rest.

Jog (walk when exhausted) - 400m (down the street and back).
Stair Push Ups - 20 reps.
Deadlifts - 10 reps/120lbs (very light).
Skipping - 40 jumps (not a speed rope).

The whole thing took me 18:30 to complete. I also did a 10 minute cool down walk around the block. I'm spent!!! I'll try again Sunday morning but with squats and crunches. Nest time I'll try and take a video to see how pathetic I look running.


Thursday, September 03, 2009

PT Test Training

I'm over due for my annual PT test. Powerlifting training has been going so well lately I didn't want to screw things up by changing my work outs. I've procrastinated enough, now it's time to start jogging.

Walk / Jog - twice around the block ~ 15 minutes.
Skipping - 1 minute.

Excuses, excuses. I don't have a speed rope so skipping was agony. The jogging felt alright. I managed about 2 minutes at a time with about 1 minute walk in between. I'll get better.


Wednesday, September 02, 2009

Heavy Bench

I was supposed to do heavy bench yesterday but as it was my birthday my wife had a pile of things for me to do. The rest was nice and so was the cake and pizza.

2 Board Bench Press - warm up, 315lbs/4 reps, 315lbs/5 reps, 335lbs/2 reps, 335lbs/4 reps, 345lbs/1 rep, 345lbs/miss.
*super set*
Plate Curls - 6 sets/12 reps/45lb plate.
OH Plate Ext - 6 sets/12 reps/45 lb plate.

Flat Bench Flys - 2 sets/12 reps/45lbs.

The board presses are substantially better that a few weeks ago. Look back through the blog. I added the flys at the end just to stretch. My upper body has been feeling tight lately.