A Top 40 Weightlifting Blog

Friday, October 28, 2016

Crazy Week

On Tuesday I was very concerned about my headache. I went to the base hospital where the Dr. started tests right away. They booked me an emergency CT scan and found nothing wrong. On Wednesday the Dr. sent me back for another CT scan, this time with dye injected. Again they found nothing wrong. Thank goodness!!! I am assuming that I have sustained some sort of muscular strain in my neck or back of my head.
Tonight I am sitting in my living room bored, watching TV. The weights in my garage are practically screaming my name. Alright then, time for some Bench Press.

Bench Press - bar/12 reps, 135lbs/12 reps, 185lbs/12 reps, 205lbs/12 reps, 225lbs/12 reps, 245lbs/12 reps, 265lbs/12 reps, 280lbs/12 reps, 205lbs/12 reps, 205lbs/12 reps.

Total volume on the Bench today was 23,940lbs. My head feels ok. Still throbbing slightly but not bad. A good night sleep will make me feel better I'm sure.


Sunday, October 23, 2016

Bench Press

Out in the garage with the door open. The outside temperature is 10 degC. First we put up Christmas lights then, my weights started to talk to me and I had to bend the bar. I've been having some issues lately with exertion induced headaches. I had one after Deadlifts the other day. Then I had one after Squats. I also had another one after fooling around with my wife. I took things slow today but I can still feel a dull ache in the back of my head. The following is an article from WebMD that explains things perfectly.

Headache Triggers and Exercise

When you exercise, or exert yourself physically, the muscles of the head, neck, and scalp need more blood to circulate. This causes the blood vessels to dilate, which can lead to a condition called exertional headaches.

Headaches that most frequently occur due to exercise or over-exertion include jogger's headache and orgasmic headache (sex headache). While these may occur in isolation, they are most common in people who have an inherited susceptibility to migraine (one or both parents have migraines).

It has been found that most exertional headaches are benign and respond to usual headache treatments. It's very important, though, not to assume that your headaches, especially new exertional headaches, are caused by exercise. In order to rule out other medical causes -- some of which can be life-threatening -- a doctor needs to evaluate your headaches.

Some exertional headaches are particularly responsive to Indocin (indomethacin), an anti-inflammatory drug available with a doctor's prescription, taken 30 to 60 minutes before exercise.

Further reading I found that the more you train and try to ignore exercise induced headaches the more sensitive you will become to future headaches. The only way to rid yourself of this problem is simply to take a break. The problem I have with this is, I don't want to take a break. That is why I trained Bench Press in the garage today.

Bench Press - 135lbs/12 reps, 185lbs/12 reps, 225lbs/12 reps, 2 sets/12 reps/225lbs+light bands, 245lbs/12 reps, 315lbs/4 reps.

Right now my head feels ok but I can still tell I need to take a break. Damn!


Friday, October 21, 2016

Squats and Bench Press

Training at the 17 Wing Strength Club before going to work tonight. I really wanted to push myself and I did a bit.

Leg Swings and Stretching.
Squats - bar/12 reps, 60kg/12 reps, 100kg/12 reps, 125kg/12 reps, 145kg/14 reps.
Bench Press - 60kg/12 reps, 80kg/12 reps, 100kg/12 reps, 2 sets/12 reps/110kg.

A total of 11,210kg total volume. Not too bad.


Thursday, October 20, 2016


I'm employable for another year. I passed my FORCE Test again! As this physical fitness test is mostly cardiovascular based I never do very well. Still I passed.

20 meter Rushes - 48.0 sec
Intermittent Laden Shuttle - 4:18.0
Sand Bag Lift - 1:28.7
Sand Bag Drag - 14.3 sec

Now time for a shower and get back to work.


Tuesday, October 18, 2016

Bench Press

I am home this afternoon with a sick daughter. After eating lunch I put on a hoodie and went out into the garage for some Bench Press.

Light Stretching.
Bench Press - 135lbs/12 reps, 2 sets/12 reps/225lbs, 245lbs/12 reps, 265lbs/12 reps, 275lbs/12 reps.

275lbs for 12 reps was a bit of a struggle. The first 6 reps were easy but the reps slowed down after that. Really feeling a good pump. Where's my dinner?


Monday, October 17, 2016


I had the opportunity to train during working hours. I just had to take part in unit PT for about a half hour then I was free to perform Deadlifts.

Dumbbell Exercises, (15lbs, 15 reps)
- Push Ups
- Rows
- Curls
- Side Laterals
- Bent Laterals
- Shoulder Press
- OH Triceps Ext.

I got through this twice. Now that I'm good and warmed up... time to PULL!!!

Deadlifts - 2 sets/12 reps/225lbs, 315lbs/12 reps, 365lbs/12 reps.

365lbs/12 reps is a Personal Best for sure. Now I'm home at a reasonable hour and ready to eat. My lovely wife is making homemade hamburgers. Heck Ya!!!


Sunday, October 16, 2016

Bench Press

Still pushing the limits of volume training. Today I went to the 17 Wing Strength Club for some Bench Press. I was very tight from Squats the other day so I spent more time stretching and rolling. Felt great!

Leg Swings, Stretching, and Rolling.
Bench Press - bar/12 reps, 2 sets/12 reps/60kg, 2 sets/12 reps/100kg, 2 sets/12 reps/102.5kg, 105kg/12 reps, 110kg/12 reps.

No problem. Lots of power. Difficult to remain disciplined and keep the weights for 12 reps. I so want to test my 1RM. Another week of 12 reps then I will drop the reps to 6 and increase the weight. I can hardly weight (Ha! See what I did there?)


Friday, October 14, 2016


My work schedule this week has been crazy. I am on call but have been called into work every night this week. Last night I worked from 2200hrs till 0400hrs. I slept until 1230hrs today and my body was not enjoying anything. Some breakfast then out to the garage this afternoon for some Squats and I feel better.

Light Stretching.
Squats - 2 sets/12 reps/bar, 135lbs/12 reps, 225lbs/12 reps, 275lbs/12 reps, 315lbs/12 reps.

I would have done another set but I feel like shit and 275lbs and 315lbs for 12 reps is way beyond what I've been doing lately. Also, I had a pain in my head from my sinuses. After the Squats I went for a walk.

Walk Around The Block - 18 minutes.

I did a very small amount of jogging during the walk. Now it's time for supper. Hopefully we won't have to go in to work tonight.


Wednesday, October 12, 2016


Made my way across town to the 17 Wing Strength Club for some Deadlifts.

Leg Swings and Stretching.
Hamstring Rolling.
Deadlifts - 70kg/12 reps, 100kg/12 reps, 130kg/12 reps, 140kg/12 reps, 150kg/12 reps, 160kg/12 reps.

The first 3 sets were done fairly quickly but things slowed down as the weight went up. I'm sure 160kg for 12 reps has to be some kind of personal record. My whole posterior chain is pumped and I feel like the work will pay off. I keep thinking back to before Worlds and the volume work I did then. All good things come to those who put the effort in.


Tuesday, October 11, 2016

Bench Press

At home tonight and the garage temperature is +5 degC. After bundling up it was time for some Bench Press.

Bench Press - bar/12 reps, 135lbs/12 reps, 185lbs/12 reps, 3 sets/12 reps/225lbs, 235lbs/12 reps.

Not much to speak of but still got the blood flowing and a place for the left over turkey to go.


Sunday, October 09, 2016

Squats and Bench Press

I had to work for a short amount of time today so I decided to go into work a few hours early to bend bars. Also, today being Thanksgiving I needed some where for all the amazing food to go.

Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/12 reps, 2 sets/12 reps/185lbs, 2 sets/12 reps/205lbs, 225lbs/12 reps.
Bench Press - 135lbs/12 reps, 185lbs/12 reps, 4 sets/12 reps/225lbs.

Lots of volume and today I took a much shorter time between sets. Everything was very fluid. Turkey and fixings were a great post work out meal.


Thursday, October 06, 2016

Deadlifts and Bench Press

Amazing volume today. I got out of work early and took the free time to hit the gym.

Leg Swings and Stretching.
Deadlifts - 2 sets/12 reps/70kg, 2 sets/12 reps/110kg, 2 sets/12 reps/150kg.
Bench Press - 2 sets/12 reps/60kg, 4 sets/12 reps/100kg.
Dumbbell Hammer Curls - 3 sets/12 reps/25, 30, 35lbs.

Deadlift Video 150kg 12 reps

All in all a really good work out.


Wednesday, October 05, 2016

Tabata Training

Today I took part in the weekly WCO PT session. The PSP staff ran us through our paces. They used a Tabata style of work out.

Tabata training is one of the most popular forms of high-intensity interval training (HIIT). It consists of five rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval.

Bands on Ankles Walk
Push Ups
Stability Ball Sit Ups
Slider Hamstring Curls
Goblet Kettle Bell Squats
Shoulder Press
Romanian Deadlifts
Band Reverse Flys
Slam Ball Slams

Fun stuff. The entire workout took about 45 minutes. A really great way to get one's heart rate up.


Monday, October 03, 2016

Bench Press

The weather today was very nice so I opened up the garage door for some Bench Press. I had some extra motivation through a VHS copy of BLOODSPORT!!!

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 6 sets/12 reps/185lbs.
Standing Barbell Curls - 3 sets/12 reps/85lbs.

A really fun work out.


Sunday, October 02, 2016

Hypertrophy Squats

Good work out today. My body is adapting to the training already. The light weights and high reps feel great on my joints and muscles but suck for cardiovascular.

Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 3 sets/12 reps/75kg, 2 sets/12 reps/85kg, 12 reps/100kg.

Right now I am enjoying post workout nutrition of two fried egg sandwiches. Yummy!!!