A Top 40 Weightlifting Blog

Sunday, October 31, 2010

Halloween Work Out

Just before dinner I managed to get out to the SANCTUM for some squats.

Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.

Put on Squat Suit (no knee wraps)

Squats - 405lbs/3 reps, 405lbs/3 reps, 405lbs +70lbs chain/3 reps.

At this point my daughter came into the garage and told me to start the BBQ. We had company over and I had prepared a massive pile of ribs. All that was left was to BBQ them. I would have done another few sets if my domestic duties hadn't interfered.
Tomorrow I plan on doing a cardio work out in the SANCTUM. I'll post then with the results.


Saturday, October 30, 2010

Work Work Out

Slow day at work yesterday allowed me to hit the gym. With cardio in mind I did the following.

Ellipse Trainer - 10 minutes (med-high intensity).

Alternate the following
Bench Press - 4 sets. 20 reps, 135lbs (last set 185lbs for 20 reps).
Squats - 4 sets, 12reps, 135lbs (last set 185lbs for 12 reps).

Ellipse Trainer - 10 minutes (med-high intensity).

Everything was done with very little rest through out. My heart rate was pegged the entire work out. Tomorrow is Halloween and I need to do some kind of scary work out. Today I got the yard ready for winter and did some odd jobs. I cut more wood for the winter and cut 4 more lengths of chain. Now I've got 5 lengths of chain per side. each side weighing about 55lbs. Maybe tomorrow I'll do some heavy chain squats.


Thursday, October 28, 2010

Still Not 100%

Yesterday I spent most of my day sleeping. After going to see the Doctor I got home at about 0830hrs. By 0930 I was sleeping in my chair. I went to bed for 2.5 hrs, got up for some lunch, then was back in bed in the afternoon for another 2.5hrs. I surely must have needed the rest because I still managed to get a full nights sleep after.
Today I've kept busy rearranging my rec room. It's amazing how many toys you can loose under a sofa when you have four kids. Everything is cleaned up and the wife will be surprised when she gets home from work.
Tonight if things run smoothly I may make my way out to the SANCTUM for some squats. It's crazy how I've been craving lifting heavy. The weights were starting to feel light before I went on this break. I've got some lofty expectations for next year and I can't wait to get under way with the training.

Goals For 2011

Squat - 600lbs
Bench - 500lbs
Deadlift - 585 - 600lbs
Total - 757.5kg (National Qualifying)


Wednesday, October 27, 2010

Training and Colds

Yesterday I wasn't feeling very good so I decided to rebook my PT test and wait a month. New date is 22 November. After work I went to the gym for a jog on the indoor track. Here's how I did.

Walk - 2 Laps.
Jog - 3 Laps.
Walk - 2 Laps.
Jog - 2 Laps.
Walk - 2 Laps.
Jog - 2 Laps.
Walk - 2 Laps.
Jog - 2 Laps.
Walk - 2 Laps.

Total Jogging Time - 7:01.
Total Distance - 19 Laps = 2.375km.

I woke up this morning feeling like crap. I went to sick parade and the Doctor says I've got a text book cold. Now with two days off I'll focus on getting better. Lucky for me I put off my PT test.
I'll get better then continue to work the cardio. In another month, after that much cardio training, the PT test will be a joke.


Monday, October 25, 2010


Finished making up some chains this evening. Another toy for me to play with. I'll have 12 lengths of chain 5ft long weighing ~ 11lbs each. With the lighter hanging chain and clips the total chain weight will be about 135lbs. At the moment I only have made up 6 lengths. I tried them tonight and it's GREAT!!! I didn't get too crazy as my PT test is on Thursday. It was all I could do to keep from loading up the bar. Next week.


Saturday, October 23, 2010

Last Day

This morning I went to the gym with my son for my last serious jogging training day. I figured he would give me inspiration to jog farther and he did.

Warm Ups - Stretching and Walking.
Jogging - 8 laps = 1 km, 6 minutes 50 seconds.

Walking - 4 laps
20 Sit Ups
Walking - 4 laps

Quick Weights - Showing the boy how to do kettlebell Deadlifts.

I finished the jog with a 50m sprint. The boy lead the whole sprint. Either I'm getting slower or he's getting faster. Maybe a bit of each. The jog felt really good. I now have the confidence that I'll pass my PT test on the 28th.
After the PT test I'll be hitting the weights again. Not sure if I mentioned that I managed to find some chain. 1/2 inch guage, 3 inch long links. The 66 foot length I bought weighs 144lbs. So there fore if I cut the chain into 5 foot lengths each length will weigh about 11 lbs and I'll have 12 lengths. I can't wait (weight). LOL!!!


Wednesday, October 20, 2010


At er' again this morning.

Warm Ups
Jogging - 5 minutes 30 seconds. (last 50m sprint)
Walk / Sprint - 75m walk / 50m sprint.
25 Sit Ups, 20 Push Ups.
Arc Trainer - 12 minutes.

I spoke with the gym staff this morning about foam rolling. After a long conversation I've come up with an action for my "imbalances". First I need to talk to a Dr to get an appointment with the Physiotherapist.


Monday, October 18, 2010

Jogging On The Track

It's starting to get cold in the morning so I went to the base gym where I ran on the indoor track.

Warm Ups

Jogging - 5 minutes 15 seconds.
Walk / Sprint - 4 x (75m fast walk / 50m sprint).

20 Push Ups
20 SitUps

Walk / Jog - 4 x (75m walk / 50m jog).

Cool Down

I'm a bit concerned about the shuttle run portion of my PT test. I'll be jogging again on later this week. Maybe then I'll have some more confidence.


Thursday, October 14, 2010

Jogging Again

I'm actually thinking about maintaining my jogging training until I'm able to complete 5km. I'm sure it'll take most of the winter but I'm also sure I'll loose weight and feel great. My next competition is in April, bench press nationals. Spending a few months jogging won't hurt. I guess I'll see.

Jogging @ 0440hrsL - 7.5 minutes.
Total Time Jogging / Walking - 18 minutes.

I'll take it easy tonight. I hope I'll have time to work out at work tomorrow. Back and Biceps.


Tuesday, October 12, 2010

Evening Bench

With some time to spare this evening I got out to the Sanctum for a work out. One of the aspects of my pt test is max rep push ups. The minimum number to pass is 19 so working high rep bench will help. I'll practice some push ups later this week.

Bench Press (alt narrow / normal grip) - 5 sets/20 reps/135lbs.
Heavy Grips - 100/12 reps, 150/12 reps, 200/10 reps, 250/3 reps (almost closed).

The Heavy Grips were all per hand. The bench felt really strong and easy. Tomorrow I'll rest and I'll jog again Thursday or Friday.


Getting Better

Jogging again this morning. I'm surprised I had the interest to go. Yesterday I spent most of my day cutting down three trees, cutting them into logs, then splitting them. As a powerlifter the log splitting thing is a lot of fun. Here's how this morning went.

Walk warm up, jog 7 minutes, walk with 4 x 75m sprints 10 minutes, walk cool down.

Total time 21 minutes.

I have to get to level 5 (5 minutes suttle run) for my PT test on the 28th October so, 7 minutes of continuous jogging is right where I need to be. This week and next I'll continue to beat the streets and work on my speed.


Sunday, October 10, 2010

Pre-stuff-my-face Squats

Into the Sanctum to do some squats before Thanks Giving Dinner.

Warm Ups - Stationary Bike and Light Squats.
Working Sets - 5 sets/2 reps/315lbs. Belt only.
Ab Sling Knee Ups - 3 sets/20 reps.

Since I've been jogging this week the squats felt heavy. I'm pleased though that I moved some weight. The last two sets my Grandfather came out to keep me company. Even at 84 years old you could tell that he wanted to get under the bar. God Bless him.


Friday, October 08, 2010


Treadmill and street today. I spent the morning cleaning up and decided to do some quick cardio just before lunch. I'm working at 1400hrsL.

Treadmill - 15 minutes (5 minutes jogging)(2.5 minutes @ 4% incl 6mph)
Streets - 11 minutes (3 minutes jogging sprints)

Yesterday I spent some time in the basement watching the Commonwealth Games and doing some sit ups.

Sit Ups - various sets and reps. Total ~ 100 reps.


Monday, October 04, 2010

Morning Jog

This morning I got up and went for a Jog / Walk. This time it was more jog than walk. It's getting easier.

Warm Up Walk, Jog 6 minutes (around the block), Jog / Walk 10 minutes (another lap of the neighbourhood).

PT test will be at the end of the month.


Friday, October 01, 2010

Quick Band Bench

Slow evening means I'm out in my gym to move some weights.

Band Bench Press (medium bands) - warm ups, 3 sets/8 reps/135lbs + bands.

Ab Sling Knee Ups - 3 sets/20 reps.

Watched Water World while working out this evening. I feel bad that I haven't been more consistent with training. My schedule (work and home) was crazy this week. Next week I start running again and I'll book my PT test for the last week of October. I'll be more than ready by then.