A Top 40 Weightlifting Blog

Monday, September 27, 2010


Two days after my deadlifts my back let me know I don't deadlift nearly enough. I spent two mornings barely able to get out of bed. As each day progressed my back seemed to loosen up. Today felt good so I decided to it some light squats and light core work.

Warm Up - 10 minutes Stationary Bike.

Squats - warm up sets, 5 sets/4 reps/225lbs, 1 set/4 reps/275lbs, 1 sets/6 reps/135lbs front squats.
Ab Sling Side Knee Ups - 4 sets/16 reps (alt 8 per side).

Cool Down - 10 minutes Stationary Bike.

My back felt good, no problems. I'm still working on technique. I'm realizing take I don't have favourable body mechanics for powerlifting. Doesn't mean it isn't fun though.


Thursday, September 23, 2010

Training @ Work

Had a few moments last night to hit the gym. I'm really please with the out come.

DE Bench Press - warm ups, 10 sets/3 reps on 1 minute/205lbs.

I was feeling a bit longing after missing deadlifts last week. So, I added some heavy deadlifts at the end.

Raw Deadlifts - 135lbs/3 reps, 225lbs/3 reps, 315lbs/3 reps, 405lbs/2 reps, 500lbs/1 rep (belt only), 315lbs/3 reps.

A great work out. The deadlifts felt really good. Lots of snap and good leg drive. Not as much lower back as in the past.


Tuesday, September 21, 2010

Morning PT

Another training day to get ready for my impending annual PT test. Great work out.

Stationary Bike - 5 minutes.
Ab Sling Knee Ups - 15 reps.
Bent Over Barbell Row - 135lbs/12 reps.
Treadmill Walk / Run - 10 minutes (5 minutes jog).

Stationary Bike - 5 minutes.
Ab Sling Knee Ups - 15 reps.
Bent Over Barbell Rows - 135lbs/12 reps.
Treadmill Walk / Run - 10 minutes (2.5 minutes fast jog).

Stationary Bike - 5 minutes.
Ab Sling Knee Ups - 15 reps.
Bent Over Barbell Rows. 135lbs/12 reps.

Not much to say today. Next time.


Tuesday, September 14, 2010

Heavy Bench

Into the bench shirt today. Since I was training solo I chose to wear my biggest bench shirt. Titan F6 sz 56.

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps, 315lbs/1 rep, put on bench shirt, 365lbs/3 reps, 405lbs/2 reps.

Band Assisted Dips - 3 sets/10 reps.

405lbs for a double is awesome! I haven't benched in a shirt for a while and I'm pleased with how I handled the weights. I felt much more in control. :-)


Monday, September 13, 2010

Getting Started

With no competitions in the near future and my PT test in about a month I've decided to get a head start on jogging. At 310lbs and being a powerlifter doesn't help in the jogging department. Considering I haven't done much jogging lately I was pleased with my performance.

Walk / Jog - 25 minutes total.

For every 10 minutes I ran about 2.5 minutes. 3 times around the neighbourhood, the last lap I did short sprints with short walks. Tomorrow I'll take a break then jog again Wednesday morning.


Sunday, September 12, 2010

Speed Squats

I've got a few moments this afternoon to hit the gym and do some speed squats. I'm scheduled to do these on Monday. Since I've got the time it's better to do them now. Duh!

Warm Up - 5 minutes stationary bike.
Speed Squats - warm up, 10 sets/2 reps/225lbs on 1:05.

I've been doing some ready about squats lately. The techniques I'm now implementing are making my squats feel really good.
  1. Drop elbows and press the bar up.
  2. As the same in bench, try to pull the bar apart with your hands.
  3. When lifting the bar lift it with your hips not your shoulders. Don't shrug the bar out of the rack.
  4. Keep head up. (obviously)

There is lots more but these are a few tips I've picked up lately. Here's a great article that talks about several great tips.

Squat Tips


Friday, September 10, 2010

Speed Deadlifts

Haven't deadlifted in a while and it shows. It was a slow night a work tonight so I had some time to hit the gym.

Speed Deadlifts (alt sumo and conv) - 4 sets/2 reps/315lbs, 4 sets/2 reps/365lbs, 2 sets/1 rep/405lbs (conv).

Ab Sling - 2 sets/16 reps.

I'm sure I'll be a bit sore tomorrow. I'm glad.


Thursday, September 09, 2010

Band Bench

Bench + Bands today. I stole the bathroom scale again to weigh how my extra the bands offer. I think I may invest in a fish scale.

Warm Up - 5 minutes Stationary Bike

Bench Press (+ light bands)(+25lbs bottom, +45lbs top) - 4 sets/3 reps/135lbs, 4 sets/3 reps/185lbs, 4 sets/3 reps/225lbs.

*after each 4 sets*
Ab Sling Knee Ups - 16, 16, 20 reps.
Band Assisted Dips - 10, 10, 10 reps. (-60lbs bottom, -10 lbs top)(BWT 310lbs).

A great work out. Tomorrow or Saturday Speed Deadlifts. I can hardly wait.


Tuesday, September 07, 2010

"Chop" Squats

Max Effort Squats today were dedicated to my, now down the drain, Pork Chops. I had to shave them off right after this work out. I've had a few weeks off work so I grew a baby set of Chops. I really like them and will grow them back when ever I can.

Squats - warm ups, 135lbs/6 reps, 225lbs/4 reps, 315lbs/2 reps (belt), 405lbs/3 reps (suit bottoms and belt), 495lbs/3 reps (full gear), 545lbs/1 rep (full gear).
Ab Sling Knee Ups - 12, 12, 16, 20 reps.
Broom Handle Twists - 3 sets/30 reps.

The 495lbs squat felt really easy. I haven't done heavy squats in a while the 545lbs didn't feel that heavy but there was a slight stall on the way up. I feel really good right now. Just a bit cold with out my furry friends.

Chop Squats


Monday, September 06, 2010


I had a few moments to got out to my gym yesterday. I didn't want to do anything heavy, just wanted to move some weight.

Barbell Curls - 45lbs/12 reps, 65lbs/12 reps, 95lbs/10 reps, 3 sets/10 reps/105lbs.
OH Dumbell Extensions - 4 sets/12 reps per arm/25lbs.

Got a good pump and some is better than none.


Sunday, September 05, 2010


Lots of sets, lots of reps. Here's how last night went.

Bench Press - 3 sets/10 reps/135lbs, 3 sets/10 reps/185lbs, 2 sets/10 reps/225lbs.

Simple yet I was spent at the end. After I help my wife with her push up training.


Friday, September 03, 2010


I was camping all this week with my older three kids. Today the kids start school. The wife is at work and I have the house to myself. Time for a work out.

Out Side Temp 30+ DegC

Squats - 10 sets/6 reps/135lbs.
Ab Strap Knee Ups - 4 sets/12 reps.

My right knee was bothering me a bit while camping so I didn't want to hit it hard today. Nice and easy but long. I watched the last half of Hudson Halk while working out. Now I'm enjoying a banana, peach, yogurt smoothy.