A Top 40 Weightlifting Blog

Wednesday, August 25, 2010

Band Deadlifts

Why do I always have to say that I've had another good work out? All my work outs are good, if not great, awesome, or amazing!!!

Warm Up - 5 minutes Stationary Bike
Deadlift Warm Up - 225lbs/6 reps.

Band Deadlifts (light band) - 6 sets/2 reps/315lbs, 2 sets/2 reps/365lbs.
Band Assisted Pull Up - 3 sets/6 reps.

I haven't deadlifted in a while and I felt a bit out of practice. I video taped and took my time. Technique came back. I would however, love to load up the bar and pull some bigger weights. All good things come to those who wait.


Monday, August 23, 2010

Speed Bench

Once again I've been formulating a program. This time it will incorporate bands. I'm very pleased with the West Side DE/ ME program but I find it very demanding over the long term. Since I did Squats on the week end I started this week with Bench.

Speed Bench - warm ups, 10 sets/3 reps/195lbs.
Dips - 3 sets/12 reps (with medium band assistance).

All the work outs in this program are short and sweet. I'll have my annual PT test coming due soon and I'll have to start jogging. A full blown powerlifting work out with lots of support work will do nothing but burn me out. I'm sure everyone reading this is saying, "Are you kidding me?". I've been training long enough to know how much I can handle over the long term. Anyway I don't have a competition any time soon so this is purely moving weight to maintain what I've got. (or what I have yet to accomplish).


Friday, August 20, 2010


It's a great day for squatting!!! Opened up the garage door to let the sun in and squatted till my little heart was content.

Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps (belt), 405lbs/2 reps (belt & knee wraps), 5 sets/2 reps/225lbs, 2 sets/6 reps/225lbs.

The last sets were a narrower stance bouncing off the bottom. Now I feel better.


Wednesday, August 18, 2010

Band Training

I've modded my power rack to accommodate bands. It didn't take much to fix but I have been thinking about possible mods for several months now. I wanted the design to be simple but effective. Here is a video that shows how my band training will work.

Band Training


Tuesday, August 17, 2010


I LOVE my garage gym. The wie is away on course and I have my four children to look after. The younger two are down for a nap and I'm out to the SANCTUM for some quality time.

Light Band Bench Press - warm ups, 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs.
Medium Band Assisted Dips - 4 sets/12 reps.
Single Side Laterals - 4 sets/12 reps per side/25lbs.

I weighed myself at the bottom of the dips and with the bands I weigh 242lbs. I've come up with an idea to use the bands on my rack. I'll take some pictures later when the rack is modded.


Sunday, August 15, 2010

Late Night Squats

Into the Sanctum at 2100hrs tonight. I've been wanting to do squats since Wednesday but due to my over active schedule I haven't had the opportunity. Jeeze!!! Tonight was quick but still hit the spot.

Squats - 135lbs/6 reps
Light Band Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
Medium Band Squats - 315lbs/3 reps.

Ab Strap Knee Ups - 12 reps, 20 reps.


Wednesday, August 11, 2010


Hit the back this morning as well as other things.

Stationary Bike - 7 minutes.
Bent Over Rows - 135lbs/12 reps.
Medium Band Push Downs - 12 reps.
Elbow Plank - 45 sec.
Bent Over Rows - 135lbs/12 reps.
Medium Band Push Downs - 12 reps.

Stationary Bike - 7 minutes.
Bent Over Rows - 225lbs/8 reps.
Med Band Push Downs - 12 reps.
Elbow Plank - 45 sec.
Bent Over Rows - 225lbs/8 reps.
Med Band Push Downs - 12 reps.

Stationary Bike - 7 minutes

4X the following

Barbell Curls - 90lbs/10 reps.
Ab Sling Knee Ups - 12 reps.

I did the extra at the end so I could finish watching "Die Hard 2". Glad I did it. I'm so spoiled though.


Monday, August 09, 2010

Back On The Bench

This morning I got in a good bench / chest work out. After that I was out for a bike ride with my kids.

Warm Up - 5 minutes Stationary Bike.
*super sets the following*
Flat Bench Press - 3 sets/12 reps/185lbs (narrowing grip).
Broom Handle Twists - 3 sets/30 reps.
Band Assisted Dips - 3 sets/10 reps medium band).
Single Side Laterals - 3 sets/12 reps per side/25lbs.

Bike Ride with my kids - 20 minutes out, 20 minutes back.

After a fill of hot dogs and 2L of water I'm feeling great. Got a hair cut and soon of to work.