A Top 40 Weightlifting Blog

Wednesday, November 30, 2016


Left work early today to go to the 17 Wing Strength Club for some Deadlifts. I was a bit slow to get started but once I got warmed up things went well.

Leg Swings and Light Stretching.
Deadlifts - 120kg/6 reps, 170kg/6 reps, 190kg/6 reps, 200kg/6 reps, 180kg/8 reps.

That's it, that's all. I put on my belt for the 200kg but by the second rep it was bothering me and felt like it was more of a hinder than help. I took it off and pulled four more reps raw. I am wearing straps throughout all the sets. I am finding it allows me to concentrate more on my pull and not so much on my grip. With the numbers pulled today it shows that my back strength is increasing.


Sunday, November 27, 2016

Back Home

Today my son and I went back to the 17 Wing Strength Club. Today I fed off the energy in the club and enjoyed a club PB on the Bench.

Leg Swings and Strentching.
Squats - 2 sets/bar/6 reps, 2 sets/6 reps/75kg, 3 sets/6 reps/125kg, 2 sets/6 reps/145kg, 155kg/6 reps.
Bench Press - 80kg/12 reps, 100kg/12 reps, 140kg/4 reps, 175kg/1 rep, 182.5kg/miss, 130kg/6 reps.

It took a while but I got through all the sets and reps. If future training goes this way I will be putting up big PBs next year. On the Bench, 175kg is a 2.5kg club PB. It went up quite easy with a solid pause. I thought the magic 400lbs would be there today. Oh well, I showed more control with this weight than ever before. It will happen soon.


Monday, November 21, 2016

Last Training Day in California

I had some time between flights today to get to the March ARB gym. I am really glad I did. I'm not sure what the pain in my side it but training seems to be helping. I was pleased with today's performance.

Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 2 sets/8 reps/135lbs, 4 sets/6 reps/225lbs, 315lbs/6 reps, 225lbs/6 reps.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/12 reps, 295lbs/6 reps, 345lbs/2 reps, 365lbs/2 reps, 225lbs/12 reps.

I am really pleased with the 365lbs double. This is very good for me and it felt very light. I am feeling better.


Saturday, November 19, 2016

Bench Press

Interesting chain of events. A few days ago I noticed my lower left abdominal area felt painful. Kind of like a stitch in your side when running but much lower. I was concerned that it may be a hernia. It still may be but I'm trying to rule out other simple things. My diet since being in California has been less than ideal. Lots of heavy food may be the cause of some sort of gastric discomfort. I have picked up some gas relief and some fiber. hopefully between the two it knocks something loose. Yesterday I went for my last training day at Inland Empire Barbell. It wasn't much of a work out as my side was a bit painful and I was called into work earlier than expected. I did however get some mobility warm up sets done and I felt better for it during our long work afternoon and night.

My side bothered me all though last night but leveled out throughout today. To subside the boredom from sitting around my hotel room all day I decide a Bench Press work out wouldn't hurt in the hotel gym. The hotel has a Precor bench and Hampton bar. Total bar weight is 300lbs. Not too bad.

Warm Ups.
Bench Press - 135lbs/12 reps, 155lbs/12 reps, 185lbs/12 reps, 205lbs/12 reps, 255lbs/12 reps, 275lbs/6 reps, 300lbs/6 reps, 255lbs/6reps, 205lbs/12 reps, 205lbs/12 reps.
Standing Dumbbell Hammer Curls - 25lbs/12 reps, 30lbs/12 reps, 35lbs/12 reps.

It felt good to stretch my side out while getting set on the bench. Not sure if I did my side good or buggered it. I guess I'll find out later.


Wednesday, November 16, 2016

Deadlifts and Bench Press

Training this morning at Inland Empire Barbell. I really like this place. Very hardcore and great energy even though I am the only one there working out.

Leg Swings and Stretching.
Deadlifts - 225lbs/6 reps, 225lbs/8 reps, (straps) 315lbs/8 reps, 405lbs/6 reps, 495lbs/2 reps, 405lbs/6 reps.
Bench Press - 135lbs/12 reps, 225lbs/12 reps, 275lbs/6 reps, 315lbs/6 reps, 335lbs/3 reps, 275lbs/6 reps, 275lbs/6 reps.
Standing Hammer Curls - 30lbs/12 reps, 40lbs/12 reps, 45lbs/12 reps.

When I got back to my room the cleaner was just getting started. So, Down to the hotel gym for some more fun.

Seated Machine Shoulder Press - 80lbs/12 reps, 140lbs/12 reps, 200lbs/12 reps, 240lbs (stack)/10 reps.

Lots of fun today. I feel fat but I feel great.


Friday, November 11, 2016

Squats and Bench Press

I was feeling ambitious for Squats today. Last Squat training day at March AFB went really well so I wanted to push myself a bit at Inland Empire Barbell.

Leg Swings and Stretching.
Squats - 135lbs/12 reps, 225lbs/6 reps, (belt and knee sleeves) 315lbs/6 reps, 405lbs/3 reps, 425lbs/2 reps, 455lbs/1 rep, 405lbs/3 reps.

At this point I fucked up. I was going to do a few sets of 405lbs/3 reps but when I tried to put the bar back in the rack I pinched my right hand then continued to struggle to replace the bar. Completely gassed I dropped the bar on the safeties over my head which wasn't pleasant. I dropped the weight and continued.

Squats - 2 sets/6 reps/225lbs. On to Bench Press.

Bench Press - 135lbs/12 reps, 225lbs/12 reps, 3 sets/6 reps/275lbs, 2 sets/6 reps/225lbs.

I was a bit bummed out by dumping the bar so the rest of my work out suffered. However this was the strongest work out I've had since Worlds in June. Now that I've got that out of my system next Squat day will be more conservative with 6 sets of 6 reps.


Wednesday, November 09, 2016

Deadlifts and Bench Press

Had a great work out tonight at a local hardcore gym. Inland Empire Barbell has everything the serious strength athlete could ever want. The staff is friendly and willing to help if you need it or get out of your way if you don't. Here's how my 2 hours went.

Leg Swings and Stretching.
Deadlifts - 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps, 405lbs/5 sets/3, 3, 4, 4, 6 reps.
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 225lbs/6 reps, 315lbs/4 sets/3, 4, 4, 5 reps, 335lbs/3 reps, 225lbs/12 reps.

Not too bad. I video taped my Deadlifts and my form looks ok. Bench Press felt dynamic and easy. The most important factor is my head doesn't hurt.


Monday, November 07, 2016

Squats and Bench Press

Training at March AFB today. It was a bit busy in the weight room but The guys using the rack then the bench let me work in.

Leg Swings and Stretching.
Squats - 135lbs/6 reps, 315lbs/6 reps, 365lbs/4 reps, 3 sets/6 reps/315lbs, 335lbs/6 reps.

I wore my knee sleeves from the 365lbs set onward but I didn't wear my belt. No aches or pains anywhere. I felt great!

Bench Press - 135lbs/6 reps, 225lbs/6 reps, 275lbs/6 reps, 315lbs/6 reps, 3 sets/3 reps/315lbs, 335lbs/3 reps.

Again everything felt great! My head didn't hurt at all. Afterwards I had a quick discussing with a friend about blood pressure. His thoughts were, although I don't have high resting blood pressure because of my size and muscularity my blood pressure may be spiking during heavy / high reps sets. This would result in an exersion head ache. Sets of six reps today didn't bother me at all. I'm becoming more aware of myself and how training effects me. Interesting.


Sunday, November 06, 2016

Training at the Hotel

This hotel I am staying at has the best hotel gym I have ever seen. Yesterday evening I set up a circuit and ran through it a few times. It felt pretty good.

Seated Machine Shoulder Press - 4 sets/12 reps/80, 100, 120, 140lbs.
Flat Bench Press - 4 sets/12 reps/135, 135, 185, 185lbs.
Machine Preacher Curls - 4 sets/12 reps/60, 60, 70, 70lbs.
Machine Triceps Extensions - 4 sets/12 reps/60, 60, 70, 70lbs.
Lat Pull Downs - 4 sets/12 reps/140, 140, 160, 160lbs.
Dumbbell Side Laterals - 2 sets/12 reps/20, 25lbs.

Not much weight but I was taking only short rest periods and I sure did get an upper body pump.

Today was a long day at work. I wanted to do some Squats today but there just wasn't any time. Tomorrow I will have more time.


Thursday, November 03, 2016

Training in California

For the next month I will be in California. Being away from home always offers challenges especially when it comes to training. So far I have been here almost a week and I have managed two days of good training.

Day 1 (yesterday)

Squats - bar/12 reps, 2 sets/12 reps/135lbs, 3 sets/6 reps/225lbs, 275lbs/6 reps.

At this point I really wanted to continue but my head was starting to hurt.

Bench Press - 135lbs/12 reps, 3 sets/6 reps/225lbs, 2 sets/6 reps/275lbs.

The head ache didn't last very long but I just wanted to play on the safe side.

Day 2 (today)

Deadlifts - 3 sets/6 reps/245lbs, 3 sets/6 reps/315lbs.

My head didn't bother me at all. This is very good.

Hammer Strength Seated Press - 2 sets/8 reps/80lbs, 100lbs/8 reps.

I feel much better for training. Not really heavy but at least I still moved some weight.