A Top 40 Weightlifting Blog

Wednesday, March 31, 2010

DE Bench Press

Worked out at work today. My place of employment has a fairly well equiped gym. Nothing I would do heavy gear work in but Dynamic Effort work is fine.

Speed Bench - Warm Up Sets, 12 sets/3 reps/225lbs. on one minute.
Barbell Rows - 225lbs/8 reps, 245lbs/8 reps, 275lbs/8 reps.
Lat Pull Downs - 3 sets/8 reps/200lbs.
Dumbbell Conc Curls - 3 sets/8 reps/50lbs.
Dumbbell Side Laterals - 25lbs/12 reps, 35lbs/12 reps.

I really liked the barbell rows. Going this heavy felt great. Saturday The boys and I will be benching again in Digby.


Monday, March 29, 2010

Squats and Core

Watching the boys squat on Saturday really got me wanting to throw on the gear. Instead of speed squats today I decided to go heavy.

Warm Up - 5 minutes stationary bike.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/2 reps (belt), 405lbs/2 rep (suit bottoms and belt), 495lbs/1 rep (full gear), 545lbs/1 rep (full gear).

Felt great!!! I do, however, need to get some weight on my back more often. 545lbs felt heavy.

Tonight in the living room I'll...

Sit Ups - 4 sets/15 reps.
Elbow Planks - 4 sets/45 sec.

Quick day of good weights.


Saturday, March 27, 2010

ME Bench

I'm in awe. I'm so surprised at my bench performance lately. Today did not disappoint.

Bench Press - 60kg/10 reps, 100kg/6 reps, 140kg/1 rep.
Bench Shirt Press - 180kg/1 board 1 rep, 200kg/1 board 1 rep, 230kg/1 rep to chest.

I am now a member to the 500lbs bench club. AWESOME!!! I didn't do much else today because I was helping the other guys with squats. I was spotting and plate loading for about 3 hours before getting onto the bench. I will have a video following soon. Later I'll discuss how I plan on making a run for National 3 lift qualifying, 757.5Kg.


Thursday, March 25, 2010

DE Bench Press

Another great work out. Seems I'm saying that a lot lately. It's true.

Warm Up - Stationary Bike 6 minutes.
DE Bench Press - 12 sets/3 reps/225lbs. vary grip every third set.
Bent Over Barbell Rows - 4 sets/8 reps/220lbs.
Barbell Curls - 95lbs/8 reps, 105lbs/8 reps, 105lbs/8 reps, 115lbs/8 reps.
Dumbbell Side Lateral - 2 sets/10 reps/25lbs.

Saturday I'm travelling with the boys to Digby to train with Paul Gidney. Should be a stellar day of lifting.


Wednesday, March 24, 2010

DE Squats

Hard at er' again today. I have to keep the intensity up for a bit longer.

Warm Up - 5 minutes stationary bike.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
DE Box (14.5") Squats in Z-Suit bottoms - 3 sets/2 reps/315lbs, 3 sets/2 reps/365lbs, 3 sets/2 reps/405lbs.
*alternate the following*
Elbow Plank - 4 sets/45 sec.
Broom Handle Twists - 4 sets/40 twists.
Swiss Ball Sit Ups - 4 sets/15 reps.

Didn't take very long but very effective.


Sunday, March 21, 2010

ME Bench Press

Amazing night of Benching! Tonight I moved into a new zone.

Bench Press - Warm Ups, 140kg/1 rep.

2 Board Press - 180kg/2 reps, 200kg/2 reps, 225lbs/2 reps, 240kg/1 rep.

Quick work out at the Greenwood Powerhouse. Thanks to Cliff and Jason for helping me to a crazy new max.


Thursday, March 18, 2010

DE Bench Press

Another great work out. Today I had limited time so it was crazy quick.

Warm Up - 2 minutes Stationary Bike.
DE Bench Press - warm up bench, 10 sets/3 reps/225lbs on 1 minute.
Bent Over Barbell Rows - 4 sets/8 reps/220lbs.
Dumbbell Cons Curls - 3 sets/8 reps/55lbs.
Plate Upright Rows - 3 sets/12 reps/45lbs.

Now it's last and I'm crazy tired. Good Night.


Wednesday, March 17, 2010

DE Squats

I'm feeling much better today so I decided to get back to the gym and move some weights.

Warm Up - Stationary Bike 5 minutes.
Squats - 135lbs/8 reps, 225lbs/6 reps.
DE Box Squats (titan sumo deadlift suit NXG bottoms) - 225lbs/2 reps, 315lbs/2 reps, 365lbs/2 reps, 3 sets/2 reps/405lbs.
Stabilization Ball Sit Ups - 4 sets/15 reps.

Just an easy work out to get the body back into the zone. Tomorrow I'll do some Dynamic Bench Press work.


Tuesday, March 16, 2010


I've been sick the last few days. I went for a short walk this evening to get some fresh air and I think I might be getting better. Not being in the gym lately is getting me anxious to lift. If I feel better tomorrow I'll hit some light squats and core work. If not, another day of rest.


Sunday, March 14, 2010

3 Board Press Video

Here are the videos of my 3 Board Presses.

3 Board Press in Gear


3 Board Press in Gear

Still getting ready for Nationals. Today is my first day in my bench shirt. Although I'm feeling under the weather (it's getting worse as the day goes on) I still managed a great morning of pressing.

Warm Up - Stationary Bike 5 minutes.
Bench Warm Up - 135lbs/12 reps, 225lbs/6 reps, 315lbs/1 rep.
3 Board Gear Press - 405lbs/3 reps, 455lbs/3 reps, 495lbs/1 rep.
Push Ups - 3 sets/12 reps.
Pull Up Negatives - 3 sets/6 reps.
Dumbbell Bent Over Rows - 3 sets/6 reps/85lbs.

I was totally spent after this work out. I'm coming down with some kinda virus. The 495lbs felt really good and I could have managed more if I was 100%. Maybe 515lbs. This is excellent for my competition forecast. I speculate a 205 - 210kg Bench Press at Nationals 11 April 2010.


Friday, March 05, 2010

Today's Video

Here it is.

ME 1 Board Press

I'm pleased with my performance so far. The next stage is to see how the bench shirt performs.


ME Bench Press

It's time for a break. The raw portion of my pre contest training is done and next week will be a bit of a rest. After that I'll start my equipped 3 weeks.

Warm Up - 5 minutes stationary bike.
ME Bench Press (1 board) - full range warm ups, 315lbs/3 reps, 345lbs/2 reps, 365lbs/1 rep, 315lbs/6 reps.
*super set the following*
Pull Up Negatives - 4 sets/6 reps.
Push Ups - 4 sets/12 reps.
Barbell Curls - 4 sets/10 reps/95lbs.

I'm starting to notice aches and pains that weren't there last week. It's time for a break. I wanted 365lbs today and I got that.


Thursday, March 04, 2010

Dynamic Effort Squats

My lower back has been bothering me lately. I decided to give up the plank deadlifts today and do a bit more on the box squats.

Warm Up - 7 minutes stationary bike.
DE Box (14.5") Squats - warm up sets, 4 sets/2 reps/275lbs, 4 sets/2 reps/315lbs, 4 sets/2 reps/350lbs.
*alternate the following*
Stabilization Ball Sit Ups - 3 sets/15 reps.
Elbow Plank - 3 sets/1 minute.
Broom Handle Twists - 3 sets/30 twists.

The stabilization ball really hits what ever it is I'm not working. By the second set my abs were burning. I'll keep at it. The last 4 sets of box squats at 350lbs started to feel a touch heavy and I was slowing down. I'll treat that as a max for DE box squats for now.


Wednesday, March 03, 2010

I've Got Balls

Rather I've got a ball. Today we purchased a TKO Stability Ball. My lower back has been bothering me with all the sit ups I've been doing lately. I'm sure this ball will be the answer. Can't wait to take it for a spin.

Tuesday, March 02, 2010

Dynamic Effort Bench Press

Today I had lots of energy and lots of time so I put lots of effort into today's work out.

Warm Up - 6 minutes Stationary Bike.
DE Bench Press - warm ups, 12 sets/3 reps/205lbs.
CG Rack Press - 2 sets/6 reps/225lbs, 2 sets/6 reps/245lbs.
Bent Over Cambered Bar Rows - 4 sets/10 reps/220lbs.
DB Concentration Curls - 4 sets/10 reps/55lbs.
Up Right Plate Rows - 3 sets/12 reps/45lbs.

This time with the close grip rack press I added another bungee cord. I guess the resistance to be an extra 50lbs at the top of the press. I went up in weight on the concentration curls. Right now my biceps are really pumped. I'm going more explosive on the up right plate rows with a much faster movement. Great work out!!!


Monday, March 01, 2010

ME Squats / Deadlift

The power is there and I'm setting new PB's all the time.

Warm Up - 5 minute Stationary Bike.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep, 475lbs/1 rep.
Rack Pull (4.5 inches) - 405lbs/3 reps, 495lbs/1 rep, 550lbs/miss.
Dumbbell Pull Through - 2 sets/10 reps/45lbs.
Decline Sit Ups - 2 sets/15 reps.
Broom Handle Twists - 2 sets/20 reps.

That's a 20lbs PB. Not too shabby.