A Top 40 Weightlifting Blog

Friday, September 30, 2016

Silly Work Out

Not much motivation but I still wanted to do something.

Alternate the following,

Bent Over Rows - 80lbs/12 reps, 6 sets/12 reps/150lbs.
NG Bench Press - 4 sets/12 reps/135lbs.

Sunday we are going to the Strength Club and I shall have more vigor there.


Wednesday, September 28, 2016

Bench Press

Today I took a short break from work to hit some Bench Press.

Light Stretching
Bench Press - bar/12 reps, 135lbs/12 reps, 4 sets/12 reps/155lbs, 2 sets/12 reps/175lbs.

Nothing fancy, just hypertrophic training.


Tuesday, September 27, 2016

What a Crazy Week

On top of being sick with a cold I also had an extremely busy schedule all last week and week end. I took some time off work and rested. Friday I was a member of the 17 Wing Plane Pull Team for United Way. We finished third. Friday afternoon / evening I helped with set up for the 2016 Manitoba Powerlifting Provincials held at 17 Wing. All day Saturday was the Provincials. 52 lifters made this the biggest Provincials to date. It was a 12 hour day. Sunday I took my family to my work's family BBQ. Monday I took it easy in the AM because I had to work evenings.
Today I dragged myself to the gym for some hypertrophic Squats training. Right now I feel much better for it..

Legs Swings and lots of Stretching.
Squats - 2 sets/12 reps/bar, 3 sets/12 reps/70kg, 3 sets/12 reps/80kg.

After reviewing past training before Worlds I realized I goofed and missed Bench Press. Below is a proposed plan of hypertrophic training for the next 4 to 6 weeks.

Day 1 Squats and Bench Press (6 sets/12 reps)
Day 2 Deadlifts and Bench Press (6 sets/12 reps)

The idea of this volume based training is to gradually increase the total volume of training every work out. Today felt good. I will enjoy some awesome gains in the not so near future.


Tuesday, September 20, 2016

Still Sick

Today I attempted to go to work which was a poor decision. By lunch time my lungs were starting to feel tight and I was concerned I may have pneumonia. Tomorrow morning I will be going to the hospital to get checked out. Now that I have to stop training I think this is an excellent opportunity to restructure my training.
Winter is at our doorstep so outdoor cardio will become an issue soon. Time for high rep/high set/short rest training. I am fatter than ever. Time to rebuild the kingdom.


Monday, September 19, 2016

I'm Still Sick

I woke up this morning and my head feels like it's under water. I spent the day drinking tea and watching movies. This afternoon I started feeling a bit better so I went out to the garage for some light, high volume Bench Press.

Bench Press - 2 sets/12 reps/135lbs, 4 sets/12 reps/225lbs, 2 sets/12 reps/245lbs.

A really nice post work out pump along with my cold asserting itself. Now I feel rather fatigued with a cough and stuffed up nose. Oh well, better to have trained than not.


Sunday, September 18, 2016

I'm Sick

This hardly ever happens. I am sick. I went to the 17 Wing Strength Club to help out a friend with training for Provincials. I was surprised that the DOMS I was suffering with feel worse today. After some leg swings and stretching and some bar only squats I confirmed my suspicions. I do have a cold and it sucks. Tomorrow off work and rest this week should make everything better.


Friday, September 16, 2016

Bench Press and Squats

Wednesday I can home early from work and got right out into the garage for some Bench Press.

Light Stretching,
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/6 reps/315lbs, 3 sets/4 reps/335lbs.

Not too shabby. My Bench Press is feeling better and better all the time.

Today we had a "self directed" PT session at work. I brought my lifting garb and hammered out some Squats.

Leg Swings and Stretching.
Squats - 2 sets/8 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/6 reps/315lbs, 3 sets/4 reps/365lbs, 3 sets/8 reps/135lbs.

My legs got a huge pump after the last three sets of 8 reps. I'm sure I would have been better for more weight today but I was Squatting up stairs in the main gym. The rack in the main gym sucks. It is really difficult to wide grip the bar. Still, I did a good job.


Monday, September 12, 2016


Training at the 17 Wing Strength Club yesterday. I was helping out a friend who is getting ready for a competition but I was also trying out my knee with some Squats.

Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 2 sets/6 reps/70kg, 2 sets/6 reps/120kg, 170kg/4 reps, 200kg/2 reps, 210kg/1 rep, 120kg/6 reps.

At this time I had to pack up and leave. My knee is still feeling not right so I will have to monitor it closely.


Tuesday, September 06, 2016

Deadlifts and Bench Press

I have been neglecting my blog but fortunately I haven't been neglecting my training. Deadlifts were done at the 17 Wing Strength Club. So, no tires and lifts in kilos

Leg Swings and Stetching.
Deadlifts - 100kg/6 reps, 110kg/6 reps, 120kg/6 reps, 140kg/4 reps, 190kg/3 reps, 255kg/1 rep, 140kg/4 reps, 150kg/4 reps, 160kg/4 reps, 160kg/6 reps.

By this time my thighs at twitchy and on fire. I have never felt the intensity of this sensation. I want'ed to do more but I had to stop. I'm sure this was due to the farmer's walk from the other day. Also my right knee has been giving me some grief. No pain, but a bit of pressure around the knee. Something to monitor.

Bench Press
Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 4 sets/8, 6, 6, 6 reps/315lbs.

Bench Press felt great! Good leg drive and dynamic reps. My knee is feeling better. In the evening I sat on the living room floor and did stretched out my legs. This morning I feel better but I will still monitor my knee.


Thursday, September 01, 2016

It's My Birthday!!!

Always on important days I try to get some training in. Yesterday was my Birthday and I had all day to do what I wanted.

Light Stretching and Leg Swings.
Bench Press - 135lbs/12 reps, 2 sets/12 reps/225lbs, 315lbs/4 reps, 365lbs/2 reps, 3 sets/6 reps/295lbs.

Now things get fun,

Farmer's Walk - 45m, 45m/110lbs per hand. 30m, 30m/160lbs per hand
Farmer's Walk / Tire Flip - 15m / 15m.
Tire Flip Farmer's Walk - 15m / 15m.

Doesn't look like much when typed out but I sure was sucking wind at the end of each segment. These Farmer's Walks are hitting muscles I didn't know were so lagging. I'm sure doing these will lead to some serious strength gains.