A Top 40 Weightlifting Blog

Tuesday, November 29, 2011

Heavy Stuff

I didn't go to the pool today. The weather was way too nice. This morning I got out into my gym for some heavier bench squats. I don't want to loose the edge that I have right now after two competitions so close together. Training heavy once a week I figure should be enough to keep my CNS conditioned for near maximal weights. My left knee is bothering me a bit still so I don't want to stress it with full squats. My bench is 18 inches high, 4 inches above my parallel.

Treadmill Warm Up - 6 minutes brisk walk.
Warm Up Bench Squats - bar/12 reps, 135lbs/12 reps, 225lbs/8 reps, 315lbs/6 reps.

alternate the following 4 times
Bench Squats - 405lbs/3 reps.
Stability Ball Sit Ups - 20 reps.

Walk Around Neighbourhood - 17 minutes.

The bench squats were done raw with no belt or wraps. They felt some what easy. I could have done several more reps / sets. I'll see how work goes tonight before I say what I'm doing tomorrow. Cheers!


Monday, November 28, 2011

Passing of Vasily Alexeev


One of the strongest men that ever lived. One of the greatest Olympic lifters of all time.




Today is my first day jogging. At 151kg BW I hate jogging but I have to do it. Here's what I did this morning on an empty stomach.

Stationary Bike - 7 minutes.
Walk 1 lap / Jog 1 lap - 10 laps.
Stationary Bike - 5 minutes.
Walk 1 lap / Jog 1 lap - 8 laps.
Arch Trainer - 5 minutes.
Light Bench Work - 3 sets/12 reps/135lbs.

By this time I was really bored but felt spent. My left knee bothered me a bit but I think it will be temporary if I work into the jogging slowly. Tomorrow I'll try to get into the pool for some swimming. No Whale jokes please.


Saturday, November 26, 2011

More Cardio, Deload

Tonight I got into the gym for some more cardio and deload work. Walking a few weeks ago felt really good except the bottom of my feet took a fair bit of punishment. Tonight my feet feel a bit tougher so I pushed the cardio on the treadmill.

repeat twice
Treadmill Walking - 20 minutes.
Bench Press - 3 sets/12 reps/135lbs.

The whole work out took about an hour. I think I'll be walking on the treadmill on an empty stomach now that the weather has turned colder. All the bench sets/reps were dynamic focusing on proper technique.


Friday, November 25, 2011

Deload Work Out

My left knee hurts, my posterior chain tightens up if I sit for more than 15 minutes, and I feel generally beat up. Time for some deload.

Alternate Bike then Squats
Stationary Bike - 5, 6, 7, 8, 4 minutes.
Bench Squats - 5 sets/12 reps/135lbs.

Stationary Bike - 3 minutes cool down.

All squat reps were dynamic. After the work out my knee and the rest of me feels much better. Now it's time for bed.


Thursday, November 24, 2011

Cardio This Morning

On an empty stomach at 0430hrs this morning.

repeat the follow 3 times
Stationary Bike - 10 minutes
Sit Ups - 20 reps.

Felt good today. Tomorrow I'm helping out training troubled youth.


Wednesday, November 23, 2011

Military Atlantic Invitational

For a non sanctioned meed put on by CFB Gagetown I was very impressed at how well everything went. I guess when you're used to lifting with some of the best equipment in the world (ER racks and Eleiko weights) competing with a standard gym bar and plates in a power rack and standard gym bench seems roughing it.
Because of my body weight and the Schwartz formula I didn't place really well. On a personal note my numbers were good and I'm pleased with that.

Squat  - 440lbs
Bench Press - 335lbs
Deadlift - 550lbs

The one thing I did prove to myself this meet is that I am a competitive powerlifter. I know what my limits are and I don't over inflate myself with past victories and PBs. On the day of the meet I know my strengths and weaknesses and I lift accordingly. Now all I need to do is get stronger.

Over the next while I'll be training lots of cardio to get ready for my annual PT test. I will be posting those training days and my cardiovascular progress


Wednesday, November 16, 2011

Morning Core and Cardio

With the competition next week I just need to keep active. No heavy lifts. This morning, on an empty stomach, I got out to beat the streets again. This time with a twist.

Repeat the following 4 times
Walk Around the Neighbourhood - 8.5 minutes~
Stability Ball Sit Ups - 30 reps.

I'm eager to be weighed in next Monday for the competition. I feel like I may be down 5 to 10 pounds.


Tuesday, November 15, 2011

Bench Press

Last day of heavy training before the Military Atlantic Regionals in Gagetown, New Brunswick. I wanted to get on the bench one last time to prove to myself I'm ready. I did that.

Warm Up
Stationary Bike - 10 minutes.

Working Sets
Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/3 reps, 340lbs/1 rep.

OH Triceps Extensions - 3 sets/12 reps/45lbs plate.

Today's work out was done on an empty stomach. I'm going to try this type of training for a while to see if I loose any weight. Of course with this I'm watching my portion size and increasing my cardio.
I am ready for this competition. I'm really looking forward to it.


Monday, November 14, 2011

Military Atlantic Regionals

Up next week is the second competition on the schedule for this month. I've never done two competitions this close together and I'm finding out some new aspects of my training and recovery. In the past after a competition my strength has been rock bottom. It usually takes two weeks before I'm even able to lift light weights. This time around I gave myself a test. Last Friday didn't dissapoint, 405lbs squat for a double! and 335lb bench press! Today I'm under the bar doing squats.

Warm Up
Stationary Bike - 7 minutes.
Lots of stretching.

Working Sets
Squats - 2 sets/6 reps/135lbs, 225lbs/4 reps, 315lbs/2 reps, 405lbs/1 rep, 455lbs/1 rep.

Heavy Walk Outs - 495lbs/15 sec hold, 585lbs/15 sec hold, 635lbs/15 sec hold.

Everything felt solid. The 455lbs squat was really slow coming up but was to depth (I video taped it). Tomorrow I'll do some bench press work then I'll rest up for the competitiom. Now I'm going for some cardio and walk (~5km) to meet my wife for lunch.


Thursday, November 10, 2011

Video of 2011 Eastern Canadians

2011 Eastern Canadians


Twice Today

Got up again this morning for some cardio.

Alternate the following 3 times
Stationary Bike - 10 minutes.
Push Ups - 15 reps.

My feet hurt way too much to beat the streets again,

This afternoon work was slow so I Gave the weights a try. I still feel sore from the competition so this was just to check out my old body.

Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 315lbs/3 reps, 405lbs/2 reps, 405lbs/2 reps, 405lbs/1 rep.

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/1 rep, 315lbs/1 rep, 315lbs/3 reps, 335lbs/1 rep.

I guess the old boy has still got some tricks. I am very surprised how strong I feel right now. After this next competition it's time to go boldy into uncharted territory.
Tomorrow is a rest then back at er' on the week end.


Wednesday, November 09, 2011

Walk Around The Block

Up early again this morning to beat the streets on an empty stomach. I did however over do it. 45 minutes walking this morning and I have blisters. My feet are quite sore and I will not be walking tomorrow morning. I will be going out to the gym to ride the bike and do some push ups. :-)


Tuesday, November 08, 2011

Loosing Weight

At the competition I weighed in at a staggering 151kg. YIKES! Way too heavy. Watching the video of my lifts was hard to take. I have always prided myself as being an athlete but now I'm just plain "FAT". Now is the time to do something about it. Monday I managed to cut my caloric intake way down compared to normal. This morning I got up and walked for 35 minutes then having a similar diet through out today. Tonight was a bit slow after supper so I got out into the gym to burn a few more calories.

alternate the following 3 times
Stationary Bike - 6 minutes.
Stability Ball Sit Ups (with a 3kg med ball) - 25 reps.

Next week while on nights I plan on getting into the swimming pool. A great place for low impact cardio.


Recovery (Walking)

The next day after returning from the Eastern Canadian's I volunteered at the 1st Annual Cystic Fibrosis Pumpkin Launch. You donate to the charity and you get to launch a pumpkin at targets to win a prize. Lots of fun! I was there for 13 hours starting with setting up and ending with cleaning up. Sunday night I could bearly move. It was a few ibuprofen then off to bed. Monday I took it easy at work. This morning I got up for a 35 minute walk on an empty stomach. My feet still hurt a bit and my left knee is slightly swollen but I feel much better.


Saturday, November 05, 2011

2011 Eastern Canadian Powerlifting Championships

My son and I have made it back in one piece. Above titled was a stellar meet and an example of how a meet of that size should be run. Warm up area had two ER racks and competition bars so there were no surprises once on the platform. On the platform the officials were consistent (overly strict) and the spotters had everything well in hand. I must make mention of one of the spotters. He did a great job of getting everyone fired up by grunting and growling. I was thinking of hiring him for the next competition I organize.

As for my performance...

Squats - 190/200/210 miss. On depth.
Bench Press - 150/160 miss twice. Felt light but couldn't get it off my chest.
Deadlift - 240/252.5/260 miss. Got stuck just under my knees.

All my openers felt light, as they should, but The lifts I missed were a surprise. They also felt light but got glued at my sticking points. 252.5kg deadlift is my best ever raw and 602.5kg total is also a PB. This gives me a qualifying total for Classic Nationals and more importantly I'm healthy with no injuries. In two weeks I have another meet which I'll comment on later.


Wednesday, November 02, 2011

Last Work Out

I never like taking a whole week off before competition eventhough I almost always do. Today I just wanted to ge a bar on my shoulders and do some core work. It went quite well.

Warm Up
Stationary Bike - 7 minutes.

Working Sets
Squats - 3 sets/6 reps/135lbs, 3 sets/6 reps/225lbs, 3 sets/2 reps/315lbs.
Heavy Walk Outs - 495lbs/10 second hold, 585lbs/10 second hold.

Core Work
Stability Ball Sit Ups - 5 sets/25 reps.

The light squats felt really heavy today. Funny how 135lbs felt very similar to 315lbs. The heavy walk outs were with out a belt or wrist wraps. I am ready.