A Top 40 Weightlifting Blog

Wednesday, January 30, 2013

Walking and Bench Press

Weather is supposed to be crappy this morning so I wanted to get my cardio in before freezing rain. My timing was perfect. The freezing rain started when I was in the garage gym doing Bench Press.

Walking - 7.66 km, 1:17:25, 1301 kcal.

Power Phase

Bench Press - 5 sets/2 reps/315lbs.
*short rest not timed*

Pump Phase

Bench Press (Titan RAM) - 3 sets/6 reps/315lbs.
*short rest not timed*

Plate Curls - 2 sets/12 reps/45lbs.
Plate OH Ext - 2 sets/12 reps/45lbs.

The walk is my farthest to date. It didn't feel too bad and my feet have survived to jog on the indoor track in Friday. My Bench Press is down a bit but thats not surprising. I haven't benched in a while. My chest is enjoying a nice pump. Post work out drink is tasty. Have a nice day, I will.


Monday, January 28, 2013

Cardio Training

Last week I was working nights and it was unusually cold. The kids were off school Thursday and Friday. I had a Dr. appointment on Wednesday in Halifax. Now that I've done listing my excuses the last work out had was last Monday. Shame on me but sometimes life gets in the way. Today I really pushed myself on the indoor track and also in the power rack.

Indoor Track

Walking - 2 laps.
Walking - 2 laps.

Jogging - 10 laps, 8min 20sec.

Walking - 2 laps.

Sprint 50m, Walk 75m - 8 laps.

Walking - 6 laps.


Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 2 sets/2 reps/315lbs, 2 sets/2 reps/335lbs, 2 sets/1 rep/365lbs, 2 sets/1 rep/405lbs.

Walking - 4 laps.

Total Track Distance - 34 laps, 4.25km.

I haven't squatted heavy in a while. Today was feeling good so I decided to go up to four plates. Not heavy, but more than I've done in a while. I handled it just fine. Jogging for ten laps was hard. I was really breathing heavy at about lap 7. Of course I will be better for it come PT test on 12 Feb.
On a side note, another reason why I dislike training at the base gym. I watched a well muscled woman training today. She had two 20lbs dumbbells on the floor standing on their ends. She stood on top on them and did sumo pulls with another heavier dumbbell. Crazy!!! Oh well. Time to eat.


Thursday, January 24, 2013


I haven't posted very much lately because I've been very busy. My PT test is in less than one month and I'm jogging to get ready for that. I had a specialist appointment yesterday. I've been feeling a cold / flu slowly creeping up on me. But more so, I've been busy with being the meet director for the 2013 OptiMYz Live Powerlifting Championships. This was my seventh meet that I have directed and this one was by far the highest profile. The meet was held at the OptiMYz Live Health and Fitness Expo. With over a thousand people attending the Expo everyone had a chance to check out NSPL in action. The meet was a huge success and really was the highlight of Saturday's Expo. I am very proud of my efforts.

OptiMYz Live Health and Fitness Expo main page

2013 OptiMYz Live Powerlifting Championships Results

Squat Video

Bench Press Video

Deadlift and Awards Video

From now till mid Feb I will be focused on cardiovascular training. After I pass my annual PT test it's ball to the wall training for the Nova Scotia Provincials this summer.


Monday, January 21, 2013

More Cardio Training

Still trying to get ready for my PT test. It's scheduled for the 12th Feb. There is still lots of time to improve. I feel that I'm not quite there yet. The running is a bit weak still.

Walking - 4 laps (0.5km)
Jogging - 8 laps (1km, 6 min 50 sec)
Walk 75m Run 50m - 8 laps (1km)
Walking - 4 Laps (0.5km)

Total - 24 laps (3km)

Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 4 sets/2 reps/315lbs, 4 sets/2 reps/335lbs.

Deadlifts - 405lbs/1 rep, 495lbs/1 rep, 495lbs/1 rep (greasy bar, no chalk).

Walk - 4 laps (0.5km)

Not too bad. I want to jog for ten laps then start to increase speed. With several weeks left until test day I should be fine. Next work out is walk to the Powerhouse, Bench Press, then walk home. Next week I will try for ten laps of the indoor track.


Saturday, January 12, 2013


Weather was great for this time of year. Great day for a walk. 6.44km 945kcal. Walking this distance is getting much easier. PT test is scheduled for next month. Next week I'll be running again.


Thursday, January 10, 2013


Went out with Linda this morning. She's a real bitch!!!. I've been wanting to try Crossfit work outs for a while but I didn't find one that incorperated strickly barbell work. A friend suggested I try "Linda". The true Linda is Deadlift 1.5x BW, Bench Press BW, Squat Clean .75x BW. for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps. Today since I am a crossfit virgin I did Deadlift 275lbs, Bench Press 195lbs, Power Clean (no squat) 135lbs. I managed to finish the whole thing in 32:05 minutes. I gotta say it's one hell of a cardio work out and my weaker parts are feeling pumped. The Bench Press I found rather easy but it still kept my heart rate elevated. A really demanding work out.


Tuesday, January 08, 2013

Core Training

Had some time tonight so I got out into the garage for some core work.


Stability Ball Sit Ups - 50 reps.
Stationary Bike - 10 minutes, 84 kcal.

Stability Ball Sit Ups - 4kg slam ball, 50 reps.
Stationary Bike - 10 minutes, 90 kcal.

Stability Ball Sit Ups - 5kg slam ball, 50 reps.
Stationary Bike - 10 minutes, 104 kcal.

More Stretching.
Foam Rolling Legs and Back.

A really fun work out. Right now my abs are good and tight. My legs feel wonderful after the foam rolling. Thursday or Friday I'll be walking to the Powerhouse for a Bench Press work out then finish it off with a walk home. Next week I will jog again.


Monday, January 07, 2013

PT Test Training

As I do every year around this time I have to drop my regular powerlifting routine and replace it with a more cardiovascular based program. This morning I went for a jog on the indoor track at the base gym. This was my first time this year jogging on the indoor track so it was a test to see where my cardiovascular level is at. All the walking and loosing 30lbs definitely helped.

Warm Up (1 lap = 125m).
Walk - 2 laps.
Jog - 2 laps.
Walk - 2 laps.

Cardio Work
Jog - 7 laps, ~6 minutes.
Walk - 2 lap.
Jog 50m / Walk 75m - 7 laps.
Walk - 2 laps.

Total - 24 laps = 3km.

More Work
Squats - 135lbs/8 reps, 135lbs/8 reps, 225lbs/6 reps, 6 sets/2 reps/315lbs (short rest).

I wanted to ride the stationary bike after the squats but the gym was so full of elderly people that there were no bikes to ride. Time to pack up and have a shower. I'm really pleased with the 7 laps. Pass for my PT test is 5 minutes of a 20m shuttle run. I feel very confident that I'm going to have no trouble with that this year. Later this week I will walk to the Powerhouse again for some Bench Press. Tuesday or Wednesday will be Core work.


Friday, January 04, 2013

Cardio / Weights / Cardio

Really good work out today. The snow is falling but the temperature is nice (-6 degC). Time for a walk.

Cardio Part 1
Walk to Powerhouse - 4.03km, 45 minutes, 628kcal.

Weights @ the Powerhouse
Squats - bar/10 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps.
Deadlifts - 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps, 535lbs/1 rep.

Cardio Part 2
Walk Home - 2.95km, 33:17 minutes, 456kcal.

Right now I feel great. My feet handle the walking much better than in the past. My times for walking today were a bit slow but the sidewalks and roads were snow covered. I will weigh myself tomorrow morning. Fingers crossed.


Tuesday, January 01, 2013

Bench Press

Last week I trained with my buffalo bar. This week I used my regular Olympic bar with the same weight and it kicked my ass. Good for me!!!

Warm Up
Stretching and Foam Rolling.
Bench Press - 135lbs/12 reps, 225lbs/12 reps, 315lbs/3 reps.

Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/360lbs.
*4 minutes rest after each set*

Pump Phase
Bench Press (with wrist wraps and Titan RAM) - 6 sets/4 reps/360lbs.
*3 minutes rest after each set*

Extra Stuff
OH Plate Extensions - 3 sets/20 reps/45lbs.
Plate Curls - 3 sets/20 reps/45lbs.
Plate Front Raises - 2 sets/12 reps/45lbs

I really like the Plate Front Raises. My front delts are feeling a good pump. These are good weights. Next week I'll follow my Doug Hepburn program correctly. "tisk, tisk".