A Top 40 Weightlifting Blog

Thursday, December 31, 2009

Speed Squat and Deadlift

Another cold day. I didn't start the fire soon enough so things were a bit frosty for the first 15 minutes.

Warm Up - Stationary Bike - 6 minutes.

Speed Squats - 10 sets/2 reps/235lbs.
Speed Deadlifts - 3 singles/315lbs, 3 singles/365lbs.
OH Squats - 5 sets/6 reps/45, 65, 95lbs.
Sit Ups - 4 sets/25 reps.
Dumbbell Side Bends - 3 sets/10 reps/80lbs.

The last set of OH squats got a bit squirelly. I did 2 sets of 95lbs alright but almost dumped the bar on the third set. More practice will be better. I also tried my speed squats with a very wide grip. It felt really good and the bar seemed to have better balance. I'll try it again.


Tuesday, December 29, 2009

ME Squats and Speed Bench Press

ME Squats 28 Dec 2009

Warm Up - Stationary Bike - 5 minutes.
Squats (belt) - Bar/12 reps, 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps.
Bench Squats (19 inch bench) - 405lbs/4 reps, 455lbs/3 reps, 495lbs/2 reps, 505lbs/1 rep.
Good Mornings - 5 sets/8 reps/225lbs.
Lying Leg Raises - 4 sets/20 reps.
Dumbbell Side Bends - 3 sets/10 reps/80lbs.

19 inches for a bench squat is about 4-5 inches high. It was nice to get some big weight on my shoulders. Another great work out.

Speed Bench Press 29 Dec 2009

Snowy morning at about 0 degC. The Sanctum was nice and toasty warm.

Warm Up - Light Bench Press
Speed Bench Press - 8 sets/3 reps/215lbs.
Straight Bar Skull Crushers - 3 sets/10 reps/95lbs.
Dumbbell Rows - 3 sets/10 reps per side/85lbs.
Dumbbell Side Lateral - 1 sets/10 reps rep side/25lbs.

A quick work out, now off to Mom and Dad's for the day.


Friday, December 25, 2009

Merry Christmas!!!

Having a home gym ROCKS!!! Christmas Day Work Out.

Warm Up - 5 min Stationary Bike.
Bench Press Warm Up - 135lbs/10 reps, 185lbs/6 reps, 225lbs/6 reps, 275lbs/3 reps.
ME Bench Press - CG 3 Board Bench Press - 315lbs/3 reps, 335lbs/3 reps, 355lbs/3 reps, 365lbs/3 reps, 375lbs/2 reps.
Floor Press - 3 sets/5 reps/245lbs.
OH Straight Bar Ext - 3 sets/10 reps/100lbs.
"Fat Man" Pull Ups - 4 sets/10 reps/My Big Butt.
Light Side Laterals - 2 sets/10 reps/25lbs Dumbbell.

Felt really good to work out today. I had a purpose for all that food I just ate.


Thursday, December 24, 2009

Christmas Eve Work Out

I love my home gym. This afternoon I did my first home gym Christmas Eve work out. Very satisfying.

Warm Up - Stationary Bike 5 minutes, light squats.

Speed Squats - 10 sets/2 reps/235lbs first 4 sets, 245lbs last 6 sets.
Speed Deadlifts - 6 sets/1 rep/315x2, 365x2, 405lbsx2.
OH Squats - 5 sets/6 reps/bar.
Sit Ups - 4 sets/20 reps.
Dumbbell Side Bends - 3 sets/10 reps per side/55lbs.

My first time doing over head squats. The first two sets were spent figuring out my balance. By the last set I was going pretty well. My core is getting stronger and I held a 20lbs plate while doing 20 reps on the second set.
I just got a pile of wood from my Dad to heat the Sanctum. The pile should last the remainder of the winter. Thanks Dad.
Tomorrow is Christmas and I'm scheduled for another work out. ME Bench Press on Christmas Day. AWESOME!!!


Wednesday, December 23, 2009

Tuesday Morning

I got caught not working out on Monday and was stuck making up for it on Tuesday morning.

Warm Up - Stationary Bike - 5 minutes.

Squats - Bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/1 rep (no belt).
Bench Squats - 315lbs/6 reps, 405lbs/3 sets/3 reps.

Speed Bench - 8 sets/3 reps/205lbs
Dumbbell Rows - 2 sets/8 reps/85lbs.

I did this work out at 0630hrs so my energy levels were a bit lacking. Tomorrow I'll be back to normal. I have relatives staying over right now but, that's the whole purpose of having a home gym. Isn't it?


Friday, December 18, 2009

Max Effort Bench Press

A hectic day but a great work out.

CG Incline Press - work up to 3 sets/3 reps/275lbs.
Floor Press - 3 sets/6 reps/225, 245, 255lbs.
Skull Crushers - 4 sets/12 reps/85, 95, 95, 105lbs.
Bent Over Rows - 4 sets/8 reps/225lbs.
Light Side Laterals - 2 sets/12 reps/25lbs dumbbell.

Having a home gym is the best!!!

Thursday, December 17, 2009

Speed Squats and Deadlifts

It's -13degC today with a light dusting of snow. With the wind chill -22degC. I opened the Sanctum early and started a fire. Once again the bar was freezing so I warmed it up on the stove.

Warm Up - Stationary Bike - 10 minutes, light squats.
Speed Squats - 10 sets/2 reps/225lbs.
Speed Deadlifts - 6 sets/1 rep/335lbs.
Zercher Squats - 4 sets/5 reps/185, 185, 225, 225lbs. (one single 275lbs, easy).
Lying Leg Raises - 4 sets/20 reps.
Dumbbell Side Bends - 3 sets/8 reps per side/55lbs dumbbell.

I'm feeling a bit dragged out. Today is my last day of work till after Christmas. Maybe I'll perform some more inspiring feats of strength over the holidays. I know there's a Christmas Eve and New Years Eve work out in order.


Tuesday, December 15, 2009

Speed Bench Press

Not much time today so I had to work out early (0700hrs).


Warm Up - Light bench press various grips.
Speed Bench Press - 8 sets/3 reps/200lbs (on one minute).
CG 3 Board Press - 275lbs/5 reps, 295lbs/5 reps, 295lbs/5 reps, 315lbs/5 reps.
OH Straight Bar Triceps Ext - 2 sets/10 reps/85lbs, 2 sets/10 reps/95lbs.
"Fat Man" Pull Ups - 4 sets/10 reps/body weight.

A great work out!!!

Monday, December 14, 2009

ME Squat/Deadlift

It's funny how today is ME Squat and "Deadlift" day and I don't do any deadlifts. That's Westside Barbell for ya.

Warm Up - Stationary Bike - 10 minutes.
ME Exercise - Squat and Good Mornings - 2 sets/10 reps/bar, 2 sets/8 reps/135lbs, 2 sets/225lbs/6 reps, 2 sets/275lbs/4 reps, 295lbs/3 reps (squat), 3 sets/3 reps/295lbs (GM).
Lying Leg Curls - 5 sets/12 reps/2 x 70lbs, 3 x 75lbs.
Sit Ups - 4 sets/15 reps/2 x body weight, 2 x BW+10lbs.
Dumbbell Side Bends - 3 sets/10 reps per side/45lbs.
Cool Down - Stationary Bike 5 minutes.

The whole work out took about 1.5 hrs. I didn't rush, just took my time. I feel really good.


Friday, December 11, 2009

Max Effort Bench

Still feeling great!!!


Warm Up - Stationary Bike - 8 minutes.

ME Exercise - CG Incline Press - worked up to 3 sets/3 reps/245lbs.

Pressing Movement - Floor Press - 3 sets/6 reps/245lbs.

Extension - Skull Crushers - 3 sets/12 reps/65, 65, 85lbs.

Light Shoulder Work - Single Arm Side Laterals - 3 sets/8 reps per arm/25lbs.

Cool Down - Stationary Bike - 5 minutes.

Once again I can feel that my triceps are the weak link in my bench press. This program however, seems to correct that. Rest the week end then do it all over again. I'll increase the weights though. :-)


Thursday, December 10, 2009

Zercher Squats

Here's the video of my Zercher Squats

Zercher Squats


Oh ya, this is my 500th post!!!

Speed Squats

So far so good. The Sanctum was chilly this morning. My bar was numbing my hands. Once there was a nice warm fire going I put my bar on top of the stove to warm it up. Everything went well after that.


Warm Ups - Stationary Bike - 7.5 minutes.

Speed Squats - 10 sets/2 reps/225lbs (on one minute).

Speed Deadlifts - 6 sets/1 rep/315lbs (on one minute).

Zercher Squats - 4 sets/5 reps/135, 135, 185, 225lbs.

Lying Leg Raises - 4 sets/20 reps.

Obliques Side Bends - 3 sets/8 reps per side/45lbs.

The zercher squats felt awesome. I love the position and the way I can sit right back into the squat. Tomorrow is ME Bench.


Tuesday, December 08, 2009

Speed Bench

I'm not as stiff and sore as I was expecting today. After today's work out I feel really pumped and my muscles feel thick. Great feeling.


Warm Ups - 5 minute stationary bike, light bench, broom handle twists.

Speed Bench - 8 sets/3 reps/195lbs (on 1 minute).

CG 3 Board Press - 5 reps/275lbs, 5 reps/285lbs, 5 reps/295lbs (keep elbows in).

OH Straight Bar Triceps Ext - 4 sets/8 reps/80lbs.

"Fat Man" Pull Ups - 4 sets/8 reps/Body Weight.

I really notice difficulty in keeping my elbows in on the CG Board presses and the straight bar ext. Obviously it's a weak part of my triceps. I'll keep working at it.


Monday, December 07, 2009

Back In The Rack

Today was my first work out since the Eastern Canadians. I always dread my first work out after a competition, it hurts. I generally take one full week off to let my body regulate itself. Not just to let minor injuries heal up but to let my system find it's balance.
My current program is the Westside Barbell Conjugate System. In general it focuses on Max Effort and Dynamic days of training. Searching the net I've found that there are several spins on this program but all have the same basic principle. I'll post the program when I send it home from work. Here's what I did today.

ME Squat/Deadlift

Warm Up - Stationary Bike - 7.5 minutes.

ME Exercise - Squats alt with Good Mornings - 2 sets/bar/12 reps, 2 sets/135lbs/8 reps, 2 sets/225lbs/6 reps, 2 sets/275lbs/3 reps, last three sets good mornings 3 reps/275lbs.

Assistance - Lying Leg Curls - 4 sets/12 reps/70lbs.

Abs - Bench Sit Ups - 4 sets/15 reps/body weight.

Obliques - Dumbbell Side Bends - 3 sets/8 reps/45lbs.

Cool Down - Stationary Bike - 5 minutes.

Like I said I'm feeling stiff and sore today so I took it a bit easy. Next week should be better. I'm totally feeling all these exercises through out my hamstrings, glutes, and core front to back. Tomorrow is speed bench.