A Top 40 Weightlifting Blog

Friday, October 31, 2014


Happy Halloween!!! Today I went to the dungeon for some Deadlifts. Yes I know, frightening.

Warm Up
Extensive warm ups today. Still very tight from Squats.
Leg Swings, Foam Rolling, Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 135lbs/6 reps, 225lbs/4 reps.
Deadlifts - 120kg/4 reps.

Power Phase
Deadlifts - 3 sets/1 rep/170kg (really focusing on technique and form), 3 sets/1 rep/225kg (trying to maintain the previous form with the heavier weight).

Pump Phase
Kettle Bell Swings - 35lbs/12 reps, 55lbs/16 reps, 55lbs/16 reps.

I widened my stance a bit for the last set of kettle bell swings. Not very much, about a foot width wider. I would like to get back into pulling sumo but I am overly cautious. The flooring today was a bit slippery and I didn't want to wreck something. Now to eat and wait for the kids to come home for Halloween.


Wednesday, October 29, 2014

Bench Press and Walking

A chilly one this morning. Right around 0 degC. Time to bundle up and hit the garage for some Bench Press.

Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.

Power Phase
Bench Press - 3 Sets/1 rep/365lbs.

Pump Phase
Bench Press - 3 sets/4, 5, 6 reps/365lbs minus medium bands.

The 365lbs for the Power Phase felt pretty good. Not easy but manageable. I also liked the medium bands. Things to think about for next week when I get back on track with training.

Walking - 5.31km, 1:00:01 minutes, 825kcal.

I feel great. Time to shower then eat!


Tuesday, October 28, 2014

FORCE Test and Squats

Today was my annual FORCE test. This is my second year doing it and I must say its much better than the 20 meter shuttle run. At least its better for a three hundred pound powerlifter.

The FORCE Evaluation consists of four test components, each designed to measure different physical capabilities:
Sandbag Lift: 30 consecutive lifts of a 20 kilogram sandbag above a height of 1 metre, alternating between left and right sandbags separated by 1.25 metres. Standard: 3 minutes 30 seconds.
Intermittent Loaded Shuttles: Using the 20 metre lines, complete ten 20 metre shuttles alternating between a loaded shuttle with a 20 kilogram sand bag and unloaded shuttles, for a total of 400 metres. Standard: 5 minutes 21 seconds.
20-Metre Rushes: Starting from prone, complete two 20 metre shuttle sprints dropping to a prone position every 10 metres, for a total of 80 metres. Standard: 51 seconds.
Sandbag Drag: Carry one 20 kilogram sandbag and pull four on the floor over 20 mtres without stopping. Standard: Complete without stopping. 
All CAF members will be tested annually and will be required to achieve one common minimum standard, regardless of age and gender.
After the FORCE test I stayed at the gym for some squats.

Warm Up
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/4 reps, 315lbs/2 reps.

Working Sets
Squats - 2 sets/1 rep/405lbs, 3 sets/1 rep/425lbs.

Pump Sets
Squats - 3 sets/2, 2, 3 reps/315lbs.

After the test the squats were a great way to finish me off. I feel great!!!


Thursday, October 23, 2014

Bench Press and More Walking

Yesterday The base gym was closed due to a security measure. Lucky I have several gyms I can go to so I went into work for a work out.

Warm Up
Light Stretching and Mobility Work.
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/8 reps.

Working Sets
Super Set the following;
Bench Press - 12 sets/1 to 3 reps/315lbs.
Sit Ups - 3 sets/15 reps.
Dumbbell Side Laterals - 3 sets/12 reps/25lbs.
Kettle Bell Swings - 3 sets/12 reps/16, 24, 32lbs.

I also practiced dropping down into a superman position on the floor and getting back up as fast as possible in preparation for my FORCE test next week. I really enjoyed the Kettle Bell Swings.

Today I went for another walk,

Walking - 58:24 minutes/5.09km/779kcal.

Feeling good and much easier than previous 5km walks.


Sunday, October 19, 2014

Family Walk

Got the wife and kids today out for a family nature walk. It is a great fall day for a walk.

Walk - 2:28:00 minutes, 5.85km, 1138kcal.

A really nice day. Now feed me!!!


Friday, October 17, 2014

Shoulder Press

It's been a while since my last bought with Standing Shoulder Presses. As I found with the Deadlifts yesterday my core strength is lacking. Good Speed and control off my chest but no stability with the weight during lock out over head. Because of this I decided to hold the last rep of each set for at least 3 seconds to focus on control.

Warm Up
Shoulder Rotations and Light Stretching.
Standing Shoulder Press - bar/12 reps, bar/12 reps, 95lbs/8 reps, 95lbs/8 reps, 105lbs/6 reps, 135lbs/4 reps.

Power Phase
Standing Shoulder Press - 6 sets/1, 2, 3, 1, 1, 1 reps/185lbs.

Pump Phase
Standing Shoulder Press - 6 sets/4, 5, 4, 4, 4, 4 reps/135lbs.

Extra Stuff
Dumbbell Side Laterals - 4 sets/16 reps/22.5lbs.

All the Side Laterals were done with palms forward to focus on the rear delts.  I am enjoying a really good shoulder pump right now. Also the abs are a bit taxed as well.


Thursday, October 16, 2014

Deadlifts and Weak Core

Isn't it nice to find faults in your physical make up. Deadlifts today showed me I could use more work on my very robust core region.

Warm Up
Elyptical Trainer - 5 minutes.
Leg Swings and Stretching.
Paused Squats - 6 reps/bar.
Deadlifts - 125kg/6 reps, 175kg/2 reps.

Power Phase
Deadlifts (with belt) - 6 sets/1 rep/225kg.

The Fifth set I tried with out the belt and found I am lacking core strength. I usually effortlessly push my hips through at the top of the pull. Today I felt a bit sloppy at the top. Time for some core work.

Sit ups - 20 reps

Now my abs cramp up. That's fun.

Lat Pull Downs - 3 sets/12, 8, 6 reps/175, 195, 205lbs.
Dumbbell Rows - 1 set/12 reps/105lbs.
Lat Press Downs - 2 sets/12 reps/100, 120lbs.

Sit Ups - 20 reps, and another cramp.

Eating now then I think I will go for a walk at a local park and take some lovely fall photos.


Wednesday, October 15, 2014


Its hard not to take advantage of the lovely weather we have been having lately. I do so by going for a walk. Spending more than 5 minutes on any stationary cardio machine is painful to me but I can enjoy these warm fall days by going for an hour long walk.

Walking - 59:53 minutes/5.39km/851kcal.

Now I shall enjoy my afternoon.


Tuesday, October 14, 2014

Bench Press and Some Walking

Got up early this morning to see my wife off to work and the kids off to school. This gave me lots of time for Bench Press.

Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/5 reps.

Power Phase
Bench Press - 5 sets/1 rep/355lbs, 1 set/1 rep/360lbs.

Pump Phase
Bench Press - 6 sets/4 reps/275lbs. (varying grip).

Support Work
Cable Extensions - 4 sets/12 reps/30kg.
Seated Concentration Curls - 3 sets/8 reps/35lbs.

I really took my time and focused on technique and speed. Not my strongest work out but very rewarding. Time to go to the park for a walk.

Walking - 30:34 minutes/2.48km/354kcal.

A short one. I was feeling light headed due to lack of calories.  A big bowl of turkey soup and I feel better.


Sunday, October 12, 2014


Busy day today with Thanksgiving dinner going on. Had to go shopping for last minute things plus I also am on duty so I have to go into work for a couple hours. Just enough time to Squat.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
The 315lbs Squats felt tough and not in the groove. Time for 415lbs.

Power Phase
Squats (with knee sleeves and belt) - 5 sets/1 rep/415lbs, 1 set/1 rep/440lbs.
The heavy single were starting together by the third single. 440lbs felt good and controlled.

440lbs Squat Video

Pump Phase
Squats (no belt, no knee wraps) - 3 sets/4 reps/275lbs.

Now it's time to go to work. Feeling good and ready for some good food with some good friends when I get home.


Friday, October 10, 2014

Deadlifts and Walking

On Wednesday I went into work early for some Deadlifts at the 17 Wing Strength Club. I dropped my weight a bit in order to focus on technique and speed.

Warm Up
Eliptical Trainer - 5 minutes.
Leg Swings and Stretching.
Paused Squats - 2 sets/6 reps/135lbs.
Deadlifts - 175kg/3 reps.

Power Phase
Deadlifts - 5 sets/1 rep/225kg. VIDEO

Pump Phase
Deadlifts - 3 sets/3 reps/175lbs.

I did some extra dumbbell rows and lat pull downs but nothing really worth talking about. All Deadlifts were controlled and felt good. I could feel my leg drive and held the pull at the top for a good three seconds before putting the weight down.

Yesterday I had off. This morning I went for a walk. 4.16km, 43:07 minutes, 696kcal. Feeling really good.


Tuesday, October 07, 2014

Bench Press

Another cold one in the garage today. I looked outside and the sleet is coming in sideways. Bundled up its time for some Bench Press.

Warm Up
Stretching and Shoulder Rotations.
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 315lbs/6 reps.

Power Phase
Bench Press - 5 sets/1 rep/355lbs.

Pump Phase
Bench Press (with light bands) - 6 sets/4 reps/315lbs minus bands (275-295lbs).

As with Squats yesterday I decided to drop the weight on the Pump Phase in order to focus on speed / form / technique. Also instead of taking excessive rest between sets with the heavier Pump Phase I can also keep the tempo up with shorter rest periods. I will try this for a while and see how it goes.

Along with training today I looked up on Youtube how to open the beer keg I got at a yard sale last summer. While relieving the pressure Foam sprayed everywhere. Now the garage smells like a brewery. At least the left over beer in the keg wasn't skunky. Funny!!!


Monday, October 06, 2014


Time to up the weight today on the Power Phase and start the cycle again. Its about +5 degC outside today and my garage (home gym) is not insulated. Bundled up in sweat pants and a hoodie its time for squats.

Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/2 reps.

Power Phase
Squats (with belt, no knee sleeves) - 5 sets/1 rep/415lbs.

Pump Phase
Squats (with belt, no knee sleeves) - 5 sets/5, 4, 4, 4, 4 reps/415lbs minus medium bands (325-415lbs).

I'm not happy with the Pump Phase. Funny I would say this but, "Its too heavy". I need to lighten it up a bit and enjoy the Pump. Next week I'll drop the weight to 315lbs and add the medium bands. Should be about 225lbs to 315lbs. Of course I will keep the rest short.


Wednesday, October 01, 2014

Speed Rack Pulls

Working out in the garage I don't want to risk damaging the floor by doing deadlifts. Rack Pulls from just below my knees is the only other option.

Warm Up
Leg Swings and Stretching.
Squats - bar/6 reps paused.
Rack Pulls - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.

Working Sets
Speed Rack Pulls (no belt) - 12 sets/3 reps/405lbs.

Core Work
Ab Sling Knee Ups - 12, 12, 16 reps.

A good deload work out. Now I am enjoying a nice pump.


Speed Bench Press

As part of my deload week yesterday was Bench Press.

Warm Up
Bench Press - bar/12 reps, 135lbs/12 reps, 135lbs/12 reps.

Working Sets
Speed Bench Press - 15 sets/3 reps/225lbs.

Not much to say except it was a good work out. I learned a lot about my set up and technique.