A Top 40 Weightlifting Blog

Wednesday, October 28, 2009

Day 14 of 24

Ya, I know it's been a while since I've been on track. With the meet directors postponing the meet a week and my PT test coming due taking the week to "kill both birds" was a great plan. Now that the competition is 5 weeks out and I've passed my PT test it's down to business.

Squats - warm ups, 3 sets/3 reps/295lbs.
Bench Press in Gear - warm ups raw, 2 sets/3 reps/365lbs.
Deadlifts - 3 sets/3 reps/365lbs.

I was only supposed to do two singles of bench @ 365lbs but they went up so easy I wanted more. I'm even wearing my loose shirt (sz56 F6). I have a sz 52 Fury on order from ebay. It should be arriving soon. Friday is deadlifts in gear for 495lbs. Sounds like fun.


Tuesday, October 27, 2009

PT Test

Well it's finally over and I PASSED!!! Tomorrow I start the high intensity portion of my pre competition training.


Friday, October 23, 2009

End of the Week

What a crazy week this has been. Work was insane and cardio training really has a way of knocking the crap out of me.


Bike - 15 minutes.
Sit Ups - 25 reps.
Kettle Bell Pull Throughs - 2 sets/10 reps per side/25lbs.


Jog - 5.5 minutes
Walk 100m, Sprint 25m, repeat 6 times.
Shuttle Run - 20m/14 lines

My legs are quite sore right now but with a rest I should be ready for my PT test on Tuesday.


Wednesday, October 21, 2009

Getting ready for PT test

Tuesday 20 October 2009

Bike - 10 minutes (medium high)
Jog - 1.5 minutes, 20 sit ups (high)
Jog - 1.5 minutes, 20 sit ups (high)
Bike - 10 minutes (higher than first set)

Wednesday 21 October 2009

Jog - 5.5 minutes (high)
6 x (Walk - 100m, Sprint - 25m) (very high)
Walk 400m cool down.

I have to perfrom a shuttle run for 5 minutes to finish the VO2 portion of the PT test. I feel about 75% confident I'll pass. I'm going shoe shopping tomorrow my current dogs are killing me.


Monday, October 19, 2009

PT Test Next Week

I've scheduled my annual PT test for next week Tuesday. This week I'll be a cardio monster to get ready. Today was a great start.

At the base gym:

Arc Trainer - 10 minutes (moderate), stretching, 10 minutes (moderate to high)

At the Sanctum:

Stationary Bike - 5 minutes (moderate to high)
Jog - 400m (high)
Stationary Bike - 5 minutes (a bit higher than before)
Jog - 400m (high)
Stationary Bike - 5 minutes (high moderate but not high)
Walk - 500m (low)

This morning I went to the base gym to keep my wife company. It's nice to spend the morning with her when I'm working nights. Tomorrow I'll be doing a less impact work out but at a higher intensity.


Sunday, October 18, 2009

Day 12 of 24

My left hip is still bothering me. So, yesterday's work out was all over the place. I tried squatting in my deadlift suit and in my squat suit. I tried out my loose bench shirt. My stationary bike finally decided to work so I rode the bike for a bit.


I did manage to figure out some things that will help for the last four weeks of competition prep.
  1. I fit a sz 50 Titan suit. Squat or deadlift
  2. My new deadlift suit is going to work great even though its only NXG.
  3. The Super Centurion squat suit could double as a bullet proof suit. Crazy support!
  4. I'll be squatting with a narrower stance (regular stance) not my previous sumo.
  5. In order to get ready for pulling sumo in competition I have to prepare conventional raw.

I'm sure I figured out some other things but I can't remember.


Tuesday, October 13, 2009

Day 11 of 24

I was on course today which was released a bit early so I had a bit of time to work out. I'm not scheduled for day 11 until Wednesday but with the extra time I figured it wouldn't hurt today.

Last Night Various Core Work
Crunches - 25 reps.
Push Up Plank - 3 sets/30 sec.
Lying Leg Raises - 30 reps.
Weighted Crunches - 2 sets/10 reps/25lbs.

Squats - warm up, 3 sets/5 reps/315lbs, 1 set/4 reps/325lbs.
I was going to do the last to sets at 325lbs but I tweaked my left hip on the 4th rep of the 4th set.
Bench Press - 4 sets/6 reps/235lbs, 4 sets/6 reps/245lbs (alt normal and narrow grip).
*super set*
Plate Curls - 4 sets/12 reps/45lbs plate.
OH Plate Extensions - 4 sets/12 reps/45lbs plate.

With my hip bothering me I passed on deadlifts. It doesn't seem to bother me when I'm standing or sitting. It does however ache when going up or down stairs and when I squat down. I'll take a hot bath tonight and maybe it will help.


Sunday, October 11, 2009

Day 9/10 of 24

My legs are feeling better now that I've had some weights on my shoulders. This morning I wasn't sure if I would work out today but I decided to give it a go.

Squats - warm up, 6 sets/3 reps/315lbs, 2 sets/2 reps/365lbs.
Bench Press - 4 sets/8 reps/225lbs, 2 sets/6 reps/275lbs, 1 sets/3 reps/315lbs.
Deadlift - 425lbs/1, 3, 4 reps, 495lbs/1 rep (no belt)


The bench and deadlift are the best I've done. I'm pleased. Next work out I'll get back to the program.


Friday, October 09, 2009


Life has managed to get in the way once again. Going to the gym yesterday wasn't the best idea. After my work out I went to work where we didn't stop all night. This morning I feel like both my legs have been through a press. I've experienced this before and now I need to have a rest. I'll do some core work this week end and get the yard ready for winter. Monday is a holiday, by then I'll be recovered and ready for action.


Thursday, October 08, 2009

Cardio Thursday

I went to the gym today and did some much needed cardio. I hope it doesn't effect Friday's work out.
Bike Warm Up - 5 minutes
Walk / Runs - 12 minutes
Sprints - 4 x 50 meters
Core Work - Crunches and Planks
Bike - 10 minutes

The whole thing took me about 1 hr 15 min.


Wednesday, October 07, 2009

Day 8 of 24

Last night I worked until after midnight so sleeping this morning was priority. With limited time and killing the deadlifts on Monday I decided to only squat and bench.

Squats - warm ups, 5 sets/5 reps/315lbs (only belt no wraps today)
Bench Press - 6 sets/8 reps/235lbs (alt normal and narrow grip)

A very intense work out. I'll have more time on Friday to "Rock the Garage"!!!

Monday, October 05, 2009

Day 7 of 24

Today was one of the best work outs I've had in a while. The heavy training I did last week really woke me up. If things continue this way I'll have no problem qualifying for Nationals.

Squats - warm up, 5 sets/5 reps/315lbs (2nd and 5th set I wore knee wraps).
Bench Press - 8 sets/6 reps/245lbs (alternating normal and narrow grip).
Deadlift - 1,2,5,3,1 reps 405lbs (no belt)

I did the squats and bench press with the buffalo bar today; just for something different. Tomorrow is a rest day. I think I'll need it.


Friday, October 02, 2009

Day 6 of 24

Even with my erratic schedule this week the SANCTUM came through and I didn't miss a work out. Today's work out was crazy. Here's how it went.

Bench Squats (19 inches) - warm ups, 2 sets/8 reps/315lbs, 2 sets/6 reps/405lbs, 1 set/2 reps/455lbs, 1 set/1 rep/495lbs. (all done with only belt)
Bench Press - 2 sets/6 reps/225lbs, 2 sets/6 reps/235lbs, 2 sets/6 reps/245lbs, 2 sets/6 reps/255lbs. (alternating normal and narrow grip)
Deadlifts - 4 sets/1 rep/405lbs, 1 set/2 reps/455lbs, 1 set/1 rep/495lbs.
Fat Guy Rack Pull Ups - 4 sets/10 reps/body weight. (alternating grip)

I did some core work yesterday

Elbow Plank - 1 minute.
10 Second Crunches - 20 reps.
Push Up Plank - 1 minute.
Lying Leg Raises - 20 reps.
Sit Ups - 20 reps.

I really have to ensure I do more core work otherwise I'll tear my lower back apart again. I feel much stronger raw this time around. I'll see how the numbers are when the gear goes on in two weeks.