A Top 40 Weightlifting Blog

Thursday, March 31, 2011


The 2011 Canadian Powerlifting Union National Bench Press Championships went way better than last year. In 2010 I opened with 230kg and BOMBED hard. This year I opened with a way more conservative 190kg and I wasn't disappointed. 190kg opener went up easy. My hand off was a little harsh but because it was lighter I handled the hand off being dropped into position. My second attempt was 200kg which didn't feel any heavier than my opener. 200kg ties my competition PB and I wanted a PB for my third attempt. I asked for 205kg which seemed like the easiest of all my attempts. Over all I'm very pleased going 3 for 3, getting a 5kg competition PB, and winning the 120kg+ Silver medal. Very cool! Snowdaddy

Tuesday, March 22, 2011


Nice easy work out today just to keep the blood flowing and help my CNS to relax.

Warm Up
Stoke Up The Fire (brrrrrr...)
Stationary Bike - 10 minutes.
Extensive Stretching

Working Sets
Squats - 3 sets/12 reps/135lbs.

Stationary Bike - 5 minutes.

Bench Press - 4 sets/12 reps/135lbs.

Stationary Bike - 5 minutes.

Next week is Nationals. I know I'm ready. 190/200/210.


Friday, March 18, 2011

Day 21 of 21

As far as the numbers go I'm done but I still have one last work out before Nationals. On Tuesday I'm going to do a quick deload work out just to keep the joints moving and the blood flowing.
Today I had lots of time to train and I took advantage of it.

Warm Up
Jump Rope - 1 minute.
NG Bench Press - 135lbs/12 reps.
Light Stretching.
NG Bench Press - 135lbs/12 reps, 185lbs/12 reps.

Working Sets

Dynamic Effort Bench Press - 4 sets/3 reps/135lbs + 110lbs chain, 4 sets/3 reps/155lbs + 110lbs chain, 4 sets/3 reps/165lbs + 110lbs chain, 2 sets/3 reps/185lbs + 110lbs chain, 1 set/3 reps/205lbs + 110lbs chain, 1 set/3 reps/225lbs + 110lbs chain.

Reverse Grip Bar Curls - 3 sets/10 reps/95lbs

Fat Man Pull Ups - 3 sets/6 reps.

Great work out. Now time to relax before Nationals and this year get a total.


Wednesday, March 16, 2011

Day 20 of 21

Last day of squats before Bench Nationals. Not that I needed to but I felt like doing a few heavy squats. Plus I needed to show off for my Dad and Grandfather.

Squats - 135lbs/6 reps, 225lbs/4 reps, 315lbs/2 reps, 405lbs/1 rep (knee wraps), 495lbs/1 rep (full gear), 585lbs/1 rep (full gear).

The last squat at 585lbs was a bit high. My Dad was sitting right in front of me and said I was slightly high. I was distracted by the way my knees were wrapped and that my suit leg rolled up on the previous set. Still, I am pleased I got under 585lbs. I know the heavy weight will benefit my CNS during the heavy benches at Nationals. Friday I'll hit some speed work then do some deload work Tuesday next week then I'll be ready to rock.


Sunday, March 13, 2011

Day 19 of 21

Last Max Effort bench day before Nationals. I feel that I'm well prepared for the impending meet.

Warm Up
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/6 reps, 315lbs/1 rep, 335lbs/1 rep.

Working Sets
Bench Press (Titan F6 sz 52) (no boards) - 405lbs/1 rep, 425lbs/1 rep, 445lbs/miss, 455lbs/1 rep.
Various band work for triceps and back.

I wanted tonight to be like my attempts at Nationals. 190kg/200kg/210kg. Tonight I managed my first and second attempts. 200kg is equal to my best competition bench. I missed 445lbs the first time because I didn't tuck my elbows. On the second attempt of 445lbs I tucked and the weight flew. Something to remember for the meet. All my reps are held with long pauses to make sure I'm good for the extra picky officials at Nationals. Now it's time to play, Bring it!!!


Thursday, March 10, 2011

Day 18 of 21

Last day of training for my 2nd last week. Next week it's all out. Sunday night I'm in the SANCTUM for my last day of gear training. Today went really well. No interruptions and no time lines. I took my time and had a kick ass work out.

Warm Up
Light Stretching.
Cleaning Up The SANCTUM.
Bench Press - 2 sets/12 reps/135lbs.

Working Sets
DE Bench Press with Chains - 4 sets/3 reps/135lbs + 110lbs chain, 4 sets/3 reps/155lbs + 110lbs chain, 4 sets/3 reps/175lbs + 110lbs chain.
*super set the following*
Dumbbell Rows - 85lbs/10 reps, 105lbs/8 reps, 105lbs/8 reps, 105lbs/10 reps.
Barbell Reverse Grip Curls - 4 sets/10 reps/95lbs.
Ab Sling Knee Ups - 4 sets/20 reps.

The bench sets are feeling great! I'm really trying to tuck my elbows and explode off my chest after a short pause. The chain was helpful today. I almost lost the bar over my stomach. It made me remember to concentrate on stability when I unrack the bar.
Tonight the wife and I are off to a local restaurant to see Ron Sexsmith perform. We can hardly wait. Definitely an item to cross off my "bucket list".


Monday, March 07, 2011

Day 17 of 21

Tonight I’m working out at work. It was a bit of a slow night and I had the foresight to bring my gym gear. A really good dynamic effort gearless night.

DE Box Squat (18 inch box) – 135lbs + light bands/6 reps, 225lbs + light bands/4 reps, 10 sets/2 reps/315lbs + lights bands. (aprox 405lbs at lock out).

DE Deadlifts – 3 sets/1 rep/315lbs, 3 sets/1 rep/365lbs.

I only had about an hour so it was quick and nasty. Tomorrow is off then Wednesday I’m into the DE Bench.


Sunday, March 06, 2011

Day 16 of 21

As you can see I missed day 15. Last week was crazy and I just didn't have the time. Today was a good work out. I'm feeling much more confident in my bench shirt. Nationals is just around the corner and this year I'll be taking a more conservative approach.

Warm Up
Plyometric Push Ups - 2 sets/12 reps.
Light Stretching
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps.

Working Sets
1 Board Press (Titan Fury sz 52) - 405lbs/1 rep, 405lbs/1 rep, 440lbs/1 rep, 455lbs/1 rep, 465lbs/miss
Barbell Rows - 4 sets/8 reps/235lbs.
Dumbbell Side Laterals - 2 sets/12 reps/25lbs.

It's now 2230L. I was late getting into the gym because my washing machine crapped out. After fixing the problem I got right to work but it still put me back an hour. After entering this I'll be off to bed.


Tuesday, March 01, 2011

Day 14 of 21

Dynamic Effort Squats and Deadlifts today. I sat in a "Bullying, Violence in the Workplace" seminar all day. My motivation this evening was very low but I dug down deep and go my work out down. Damn glad I did.

Warm Up
Stationary Bike - 5 minutes.
Squats - bar/8 reps, 135lbs/6 reps, 225lbs/6 reps.

Working Sets
DE Box Squat (14.5" box, Inzer Z-suit bottoms) - 2 sets/2 reps/225lbs + light bands (+100lbs), 8 sets/2 reps/315lbs + lights bands (+100lbs).
DE Deadlifts (Raw + doubled light bands, 100lbs) - 10 sets/1 rep/225lbs +doubled light bands (+100lbs).
Ab Sling Knee Ups - 3 sets/20 reps.

Now it's time for a shower and off to bed. Early morning work tomorrow.