A Top 40 Weightlifting Blog

Monday, January 31, 2011

Day 1 of 21

Day one of Nationals Pre competition training. Today's work out was looooong... I'm sure I'll be better prepared and it will go quicker in the future.

Warm Up - 5 minutes Stationary Bike.
Plyometeric Push Ups - 6, 10, 12 reps. (1.5 inch boards)
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/5 reps, 315lbs/3 reps, 365lbs/miss.
3 Board Bench Press - 365lbs/3 reps, 365lbs/4 reps, 385lbs/2 reps, 405lbs/1 rep.
Dips - 4 sets/6 reps.
Bent Over Barbell Rows - 4 sets/8 reps/225lbs.
Declined Bench Sit Ups - 3 sets/20 reps.
Dumbbell Side Laterals - 2 sets/12 reps per side.

I really like doing the plyometeric push ups for warm ups. Not much to say right now except I crazy hungry. I can't wait for my sub for lunch.


Saturday, January 29, 2011

Last Night

I was bored last night so I went out to the gym for a quick work out. The rack was already set up for bench so I did some more bench work.

*alternate the following

Fat Bar Narrow Grip Bench Press - 3 sets/12 reps/120lbs.
Swiss Ball Sit Ups - 3 sets/20, 25, 30.

Plate Curls - 2 sets/16 reps/50lbs.
OH Plate Extensions - 2 sets/16 reps/50lbs.

Not too much of a work out but atleast I did something. Next work out on Sunday or Monday I'll be starting my Pre Nationals training. First work out will be raw three board bench.


Friday, January 28, 2011


"Oop... I almost forgot. I won't be able to make it fellas. Veronica and I trying this new fad called uh, jogging. I believe it's jogging or yogging. it might be a soft j. I'm not sure but apparently you just run for an extended period of time. It's supposed to be wild." Anchorman: The Legend of Rob Burgundy.

This morning after dropping the kids off to catch the bus for school we went to the gym for some "yogging". We were'nt very motivated but still wanted to get our heart rates up and burn some calories. I know what you're thinking, first get your mind out of the gutter, second we did that last night.

Warm Up - 2 laps walking.

Jogging - 4 laps (1/2 km)

Walk/Jog - 1 lap/1 lap repeat 4 times.

After that we hung up side down on the invertion table. After that we spent some time working on Kathy's squat technique. She's a natural.


Wednesday, January 26, 2011

Bench Press

I was talking with my wife the other night about training and I realized that I'm not training hard enough. I commented that my last few work outs left me with a feeling of "I need more". Today's bench training was wide open so I hit some volume.

Warm Up - 10 minutes stationary bike.

Flat Bench Press - 3 sets/12 reps/135lbs, 3 sets/8 reps/225lbs, 3 sets/5 reps/275lbs, 3 sets/3 reps/295lbs.
Bent Over Dumbbell Rows - 85lbs/10 reps per side, 105lbs/8 reps per side, 125lbs/6 reps per side, 85lbs/8 reps per side.
Single Arm Side Laterals - 2 sets/12 reps per side/25lbs.

A good work out. My chest, shoulders, and upper back are throbbing. Now it's time to eat.


Monday, January 24, 2011

Cardio Crazy

In past posts I've complained of shin splints. I went to physio and was told that I pronate when jogging which is causing micro tears in my shins. They gave me some insoles to help in the meantime. When buying new running shoes later on I have to make sure I buy shoes for pronators.
Today was my first day with the new insoles and I wasn't disappointed. No Shin Splints. Here's how I did.

Warm Up - Light Stretching, 2 laps walking.

Jogging - 3 laps, 7 laps (walk 80m, jog quick 40m).

alternate the following 3 times

2x walk 80m, jog quick 40m.
Sit Ups 20 reps.

Various light weights.

Total distance on the indoor track = 16 laps = 2km.

The track work felt great! Ordinarily I'd be in agony but not today. Now I'm looking forward to next week and jogging.


Sunday, January 23, 2011

Speed Squats

Nice evening to get out and do some squats. I've been feeling great lately and tonight was no different. It's unusually chilly tonight and it took the garage a while to heat up. Good thing speed squats get the heart rate up.

Warm Up - 5 minutes Stationary Bike.

Box Squat Warm Ups - 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.

* put on Inzer Z suit bottoms and belt.
Speed Box Squats - 4 sets/3 reps/315lbs, 4 sets/3 reps/365lbs. All on 1min 30 sec.

Actually I feel bad that I didn't do more. I wasn't really wasted after these sets. Don't get me wrong, they did what I wanted them to do. Tomorrow I'll be heading to the base gym for cardio and core work.


Thursday, January 20, 2011

Deadlifts and Core

Working on mechanics tonight with a smattering of Swiss ball sit ups.

Warm Up
Stationary Bike - 10 minutes.
Deadlifts - 135lbs/6 reps.

Working Sets
Deadlift Mechanics Singles - 3 sets/1 rep/315lbs, 8 sets/1 rep/405lbs.

Core Work
Swiss Ball Sit Ups - 4 sets/20, 25, 20, 30 reps/3rd sets with 25lbs plate.

All deadlifts were completely raw. I pulled fast off the floor but made sure to maintain good form. Now early to bed.


Tuesday, January 18, 2011

3 Board Press

Just mixing things up a bit before I start my pre competition training for the 2011 Canadian Bench Press Nationals in Charlottetown PEI.

Warm Up
Stationary Bike - 5 minutes.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/6 reps, 225lbs/6 reps, 275lbs/6 reps, 315lbs/1 rep.

Working Sets
3 Board Press - 315lbs/6 reps, 365lbs/3 reps, 385lbs/1 rep, 385lbs/2 reps, 385lbs/2 reps.

Support Work
Single Arm Dumbbell Rows - 4 sets/8 reps/85lbs per arm.
Band Press Downs - 3 sets/12 reps/doubled light band.
Dumbbell Side Laterals - 2 sets/12 reps/25lbs per arm.

Tonight's work out was good considering I haven't benched heavy with boards in several months. I do need some work before I'm ready to do battle at Nationals. There's lots of time to strengthen any of my weaknesses.

Yesterday I forgot to post my work out.

Warm Up
5 minutes Stationary Bike.
Squats - 135lbs/6 reps.

Alternate the following 5 times
Squats - 225lbs/6 reps.
Ab Sling Knee Ups - 12 reps.

Quite a taxing work out. I was really feeling it after the last set of squats. I didn't feel the core work until I got up the next morning when my abs tightened up during my shower.

Tomorrow I'll be resting then do some deadlifts later in the week.


Sunday, January 16, 2011

More Toys

Thats it!!! Thats it!!! I don't need anything else. I know I've already said that but this time it's true. I just got back from Halifax picking up my newest toys. Before tonight I could load a maximum 635lbs onto my CAP bar. I only had ten 45lbs plates and all the change. Tonight I picked up 7 more 45lbs plates and the seller threw in another 150lbs in standard plates. Now I've got more than enough Olympic plates to fufill any of my powerlifting dreams. Now I can load up the bar to 765lbs+. Very Cool!!!


Thursday, January 13, 2011

Planet Fitness, Are You Kidding Me?

What is going on? Have gym owners lost their minds? At Planet Fitness they have finally crossed the line. Here is an article from EliteFTS that just blew my mind.

"Planet Fatness"

I didn't think it was this bad so I did some searching for video footage on Youtube.

"Roid Rage"

"No Grunting"

"Matt Bonner Ad"

"Judgement Free Zone"

Completely the reason why I made my garage gym. I am sick and tired of commercial gyms that are prejudice to the athlete. If you are a medium to high level athlete forget getting a membership at any commercial gym, Planet Fitness. This just opens up the conversation that society promotes and supports mediocrity. Wow! My disappointment is unmeasurable. Next work out I'll be sure to swear, yell, spit, drop the weights, grunt, play loud music, use chalk, and I might even throw up.
Long live my individualism and my quest to be elite.


Wednesday, January 12, 2011

Keeping Active

Got split down early from work today. While the snow was blowing I headed out to the SANCTUM, stoked up the fire, watched the 1997 WSM, and rode the bike.

Stationary Bike - 10 minutes.
Stationary Bike - 10 minutes.
Stationary Bike - 10 minutes.
Shoulder Rotations - 10lbs.

I also spent sometime this evening shovelling the driveway. Tomorrow if everything goes well I'll be doing band speed deadlifts.


Tuesday, January 11, 2011

I Feel Crappy

I feel drowsy. My head is congested and feels heavy. My arms and legs are achy. BUT... I still did my work out. Not exactly but I still moved some weights.

Warm Up - 5 minutes stationary bike.

*alternate the following 3 times*
Swiss Ball Sit Ups - 20 reps.
Bench Press - 2 sets/16 reps/135lbs (NG, WG).

Swiss Ball Sit Ups - 20 reps (4th set).
Bent Over Alternating Dumbbell Rows - 3 sets/8 reps/85lbs.
Swiss Ball Sit Ups - 20 reps (5th set).

At this point I call uncle. I'm on course all this week so I can't afford to go to sick parade. Time for a shower then off to bed. I'm sure in the AM I'll feel all the better for playing with my toys.


Sunday, January 09, 2011

ME Squats + Chain Video

Here's the video of today's training.

ME Squats + Chain


Max Effort Squats + Chains

I impressed myself today. It's been some time since I've squatted in full gear. Obviously there's muscle memory because I put up some impressive numbers. Here's the damage.

Warm Up - 5 minutes Stationary Bike.
Stretching and Dynamic Jumps.
Warm Up Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/3 reps (suit bottoms).
Working Squat Sets
455lbs/3 reps (full gear straps down),
455lbs/2 reps + 110lbs chain (full gear),
495lbs/3 reps (full gear),
495lbs/2 reps + 110lbs chain (full gear).
Cool Down - 10 minutes Stationary Bike.

I'm bad, I didn't do abs. I'll hit them double tomorrow. The 495lbs for a triple felt really light. I could have done 4 even 5 reps. Today's work out gives me the confidence to try 585lbs later. I'm sure I'll have no problem with it. Right now I'm buzzing off of the adrenaline high.


Friday, January 07, 2011

Max Effort Deadlift + Chains

I wanted to deadlift last night but I just didn't have it in me. I was scheduled for Max Effort deadlifts today so no harm, no foul.

Warm Up - 5 minutes Stationary Bike.

Deadlift Warm Up - 225lbs/4 reps, 225lbs/4 reps, 315lbs/3 reps, 405lbs/3 reps.

Deadlifts with Chains - 405lbs + 110lbs chain/1 rep, 455lbs/3 sets/1 rep, 455lbs + 110lbs chain/1 rep, 475lbs + 110lbs chain/1 rep.

Push Ups - 4 sets/12 reps/BW.

Cool Down - 10 minutes Stationary Bike.

Great work out!!! The chains really help cover all the bases. I don't know if I can call that a new PB but I'm sure it's close.
I have finally decided to pull raw at my next three lift meet. The gear offers too many variables. It really throws off my set up. That leaves nothing left to do but get stronger. Grrrr...
Monday is heavy squat day. My squat suit, now that's a different story. I'll try 495lbs + chains for size.


Wednesday, January 05, 2011


I forgot to mention something last post. I have 4 dumbbells made up 2 x 85lbs, 55lbs, and a 25lbs. With some spare 10lbs plates sitting idle on a plate tree I decided re-allocate the dumbbell. I also have a pair of old fashion 50lbs stubby plates that have a smaller diameter but are about 4 inches thick. They work really good on a dumbbell handle.
Currently I have the following dumbbells. 25lbs, 85lbs, 105lbs, and 125lbs. Much better for single arm dumbbell rows.


Tuesday, January 04, 2011

Speed Bench Press

Nothing fancy, 50 to 60% of 1RM, 10 sets, 3 reps per set, all sets on 1 minute, and blast each rep up as quick as possible. BAM!!! Oh ya, I also threw in some cardio for a good thorough warm up.

Stationary Bike - 5 minutes.
Stationary Bike - 10 minutes.
Warm Up Bench Press - 20 reps/135lbs.
Stationary Bike - 10 minutes.
Warm Up Bench Press - 20 reps/135lbs.

Speed Bench Press - 5 sets/3 reps/205lbs, 5 sets/3 reps/225lbs.

Dumbbell Rows (per side) - 10 reps/85lbs, 10 reps/105lbs, 10 reps/105lbs, 6 reps/125lbs.

Dumbbell Single Arm Side Laterals - 3 sets/12 reps/25lbs.

Cool Down - Stationary Bike - 6 minutes.

A bit of a rest then I go full tilt into heavy deadlifts. My best raw deadlift is 550lbs so I'll be going 460lbs + chains (110lbs). I've never deadlifted with chains before. I can hardly wait. Till then.


PS, Here are some inspirational pictures.

Sunday, January 02, 2011

Speed Squats

A great work out for the start of 2011. Right now I feel pumped up.

Warm Up Box Squats - bar/6 reps, bar/6 reps, 135lbs/6 reps, 225lbs/4 reps, 245lbs/4 reps.

Box Squats, 14.5" box, light bands (50 to 100lbs resistance), Inzer Champion Suit Bottoms
2 sets/245lbs/2 reps.
2 sets/275lbs/2 reps.
5 sets/315lbs/2 reps.

Ab Sling - 4 sets/16 reps/knees up front.

The numbers put up today were substantially more than what I scheduled (8 sets/2 reps/245lbs + bands). Of course I'm very pleased with today's work out.
I just realized this morning that I have to start my Nationals Pre Competition training on the 17th Jan. Only two weeks until I unleash hell. I'm only doing bench at Nationals but this year I don't want to bomb and I want a PB (210kg+)

Here's a video of today's training.

Speed Squats