A Top 40 Weightlifting Blog

Friday, April 25, 2014


Great day of Deadlifts!!! Training with the kids from Center 24/7 inspires me. In the past I have Deadlifted 550lbs for a double. Today was also pretty special.

Stretching and Leg Swings
Paused Squats - 135lbs/8 reps.
Deadlifts - (no belt) 315lbs/6 reps, 405lbs/6 reps, 495lbs/4 reps, 585lbs/1 rep (with belt).
Back Extensions - 3 sets/12 reps.

495lbs for four reps is a personal best for me and 585lbs was the easiest single I have ever pulled at that weight. The bar and weights felt extremely light today.


Tuesday, April 22, 2014

Bench Press

I am starting the initial stages of a cold. I was going to work out tomorrow but I got it in today while I still feel some what good.

Warm Up
Leg Swings and Stretching.
Shoulder Rotations.
Bench Press - 135lbs/12 reps, 225lbs/12 reps, 315lbs/4 reps.

Working Sets
Bench Press - 6 sets/1 rep/355lbs.

At this point I wanted to do some inclined Bench Press but the bench I was using decided to slip out of a hole and I dropped. Good thing I didn't have a weighted bar in my hands. Needless to say I will never be using that bench ever again. That said there are other exercises I did.

Inclined Dumbbell Press - 3 sets/12 reps/60lbs.
Lying French Press - 3 sets/12 reps/60, 80, 100lbs.
Cambered Bar Curls - 3 sets/12, 12, 8 reps/60, 80, 100lbs.

By this time I am spent. I am starting to get dizzy and the massive pump I am feeling in my chest and arms is also effecting my focus. Time to go home and enjoy a cold.



More training and more support work.

Warm Up
Stationary Bike - 15 minutes.
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/10 reps, 315lbs/4 reps.

Working Sets
Squats - 6 sets/1 rep/405lbs.
Seated Leg Extensions - 3 sets/12 reps/140lbs.
Lying Leg Curls - 3 sets/8, 10, 10 reps/90lbs.
Standing Calf Extensions - 3 sets/12 rep/270lbs.

The training last night was short and sweet. I felt lazy and sluggish before it. After I feel much better.


Friday, April 18, 2014

Post Nationals Training

The first week of training after Nationals was light and easy. Squats of 405lbs, Bench Press of 335lbs, and Deadlifts of 455lbs. Nothing regimented. I have been tossing some ideas around and decided to do some body building style training. Still heavy singles with the big three but lots of support work. Yesterday I did Deadlifts and I really enjoyed it.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps.
Deadlifts - 135lbs/12 reps.

Working Sets
Deadlifts - 315lbs/6 reps, 405lbs/6 reps, 495lbs/3 reps, 565lbs/1 rep.
Back Extensions - 3 sets/12 reps/BW.
Lat Pull Downs - 3 sets/12 reps/160lbs.
Machine Shrugs - 3 sets/12 reps/160lbs.

My back felt great and still feels pretty good today. The support work really did the trick. Now to come up with Squat and Bench Press work outs.


Saturday, April 05, 2014

2014 CPU Nationals

Training for the 2014 CPU Nationals really paid off. My best three lift performance to date. Personal Bests on all three lifts and total. To top it off I finally made the magic 272.5kg (600lbs) in the Deadlift.

Squat - 205/212.5/220kg
Bench Press - 160/165/(miss)167.5kg
Deadlift - 257.5/272.5kg/pass

Total 657.5kg

Here is a video of some of my lifts.

2014 CPU Nationals
2nd Squat
1st and 2nd Deadlift