A Top 40 Weightlifting Blog

Saturday, December 31, 2016

New Year's Resolution

Every year feels shorter and shorter the older I get. To reflect on 2016 I have cut and paste my 2016 goals from last year's resolution

My goals for 2016 are;
  • In the middle of February I am going to Regina for the 2016 CPU Nationals. Training is going well and I should be rewarded with some new PBs. At Nationals I will be writing my National Officials exam. Another step in the right direction.
  • This summer the IPF Classic Worlds is in Texas. Depending on my performance at Nationals I should be lined up to go to my first Worlds.
  • At work I really don't have many goals. I intend to keep positive and be an inspiration to those who have poor morale.
  • At home I want to continue to keep the ball rolling. I want to keep loving my wife and kids. One fun thing we have planned is a camping trip to Texas in conjunction with the worlds. Another fun road trip to the southern USA.


I have much to be thankful for. I am a very lucky man. I will continue to try to pay it forward.

Here is how my 2016 actually went.

I did go to Regina and did really well. First I took part in the CPU AGM. As the VP of the MPA I was allowed to attend. I learned plenty. After that I attempted my National level official exam. I failed my 2%. I am actually glad I did because I feel I need more time to learn the rules and how to enforce them during a high tempo competition. My first event was the equipped Bench Press. There I achieved a PB of 232.5kg and a gold medal. My second event was the three lift classic. I was the only competitor in my weight class and age group so with a total of 660kg, also a PB, I also won gold. This gold in the three lift classic earned me a spot on team Canada to compete in Texas.

Training leading up to the IPF Classic Worlds went extremely well. I have finally got my Squat form on track and I hit some amazing numbers in training.

Work interfered with our trip to Killeen Texas so we had to rush there and rush home. Even with the long road trip I did Canada proud and I set another PB of 672.5kg. 

I have now crossed off a few points on my bucket list most importantly I can call myself a "World Class Athlete"

At work I have finally been given a day job. I have been working in the ETO section since April. I have my own desk and I am now the AVS OA. I no longer have the regular stress as I did while working in servicing and I feel much better. In October I went to California as the crew chief. We had a lot of fun. Other than getting the job done the high point for me was having a drink at the Rainbow Bar and Grill where Lemmy Kilmister regularly hung out while he was alive. It was an honor to be there.

At home my family is flourishing. My son is becoming a very good strength athlete and squatted 190lbs. He is also showing great potential with the electric guitar. My daughters are all doing very well at school and constantly having fun. My relationship with my wife continues to get better and better. As the years go on we gain more knowledge and appreciation for one another. She is my best friend. 

2016 has been an extremely good year for me.

Goals for 2017,

I want to maintain a holding pattern for the year. I want everything to stay the same. No change. Everything is going so well right now. Keep on Keeping on. Life is a garden, dig it.

Should be easy enough.


Thursday, December 29, 2016

Bench Press

I went into work an hour early to hit some Bench Press. I watched the Eddie Hall documentary the other day on Netflix. I noticed that I may be making a mistake in my training. I'm not training nor eating frequently enough. Although I don't plan on eating much more, I do plan on cleaning up my diet. The training more frequently isn't a problem.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/6 reps, 365lbs/2 reps, 4 sets/3, 3, 3, 4 reps/315lbs.

I also did some arm training. Feeling stronger on the Bench.


Wednesday, December 28, 2016


Training just before work today. Deadlifts are feeling lighter all the time.

Leg Swings and Light Stretching.
Deadlifts - 2 sets/8 reps/225lbs, 2 sets/6 reps/315lbs, 405lbs/6 reps, 2 sets/2 reps/495lbs, 405lbs/6 reps, 315lbs/8 reps.

405lbs/6 reps was easy, 495lbs/2 reps wasn't that difficult but since I haven't handled heavier weights lately they felt heavy. A good Deadlift day.


Monday, December 26, 2016

Cold Bench Press

My lovely wife bought me an overhead directional heater as a possible solution to my uninsulated garage gym. Today the temperature in the garage is -13 degC. Too cold to train. The heater cut the cold just enough to make the work out ok.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 315lbs/6 reps, 335lbs/4 reps, 355lbs/3 reps, 365lbs/1 rep, 3 sets/3, 3, 4 reps/315lbs.

Done up in sweat pants, hoodie, and gloves I was quite comfortable. I'm not sure I'll be doing Squats or Deadlifts but Bench Press will be surely a go despite the temperature.


Saturday, December 24, 2016


It's Christmas Eve and on days like today the best training days happen.

Leg Swings and Stretching.
Squats - 2 sets/bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps, 405lbs/3 reps, 455lbs/2 reps, 500lbs/1 rep, 3 sets/6 reps/225lbs.

I took videos of the following;

455lbs/2 reps

500lbs/1 rep

The Ivanko bar I was using had a large amount of whip with the 500lbs. It bounced funny while descending and it pushed me over my toes. I cut it a bit short but still stood up with it. 455lbs was nice and smooth. Not my best but pretty darn good.


Friday, December 23, 2016


Training at the 17 Wing gym. I really took my time and enjoyed the pain of training.

Leg Swings and Stretching.
Deadlifts - 2 sets/8 reps/225lbs, 2 sets/8 reps/315lbs, 2 sets/8, 10 reps/405lbs.
WG Lat Pull Downs - 2 sets/8 reps/175, 205lbs.

The final set of Deadlifts, 405lbs for 10 reps was extremely difficult. I let out an involuntary cry of agony on the tenth rep and my knees almost buckled on the ninth rep. After training I ate lunch and went out Christmas shopping with my wife. By the evening the DOMS were kicking my ass. So it should 405lbs for 10 reps is a PB.


Tuesday, December 20, 2016

Squats and Bench Press

Working out in the main gym at 17 Wing is a source of frustration. As I am training I witness many ridiculous actions being performed by the other gym goers. One guy removed the squat rack safety arms during his heavy sets. I asked him why he removed them. He said they get in the way. I said they can be adjusted and they are there for his safety. He then explained that if he missed a lift he would "control" the bar down his back to the floor. At that point I tipped my head to the side and questioned, "you would control it?" he said, "Ya". I had to walk away.
Furthermore the gym floor is slightly slippery and I missed a rep PB because my feet would slip. Oh well, my volume today was amazing.

Leg Swings and Stretching.
Squats - bar/12 reps, 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/6 reps/315lbs, 365lbs/3 reps, 405lbs/3 reps, 405lbs/5 reps, 315lbs/6 reps.

I would have gotten 6 reps maybe 7 for 405lbs but my feet kept slipping on the floor.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 3 sets/6, 4, 4 reps/315lbs, 2 sets/2 reps/335lbs, 2 sets/6 reps, 295lbs.

Behind the neck Barbell Press - 3 sets/12 reps/70, 80, 90lbs.
Dumbbell Hammer Curls - 35lbs/12 reps.

At this point I had enough. A guy beside me attempted inclined dumbbell presses with the 100s. In two presses he managed to do 3/4 of a rep.

Total Volume today = 32, 075lbs or ~14,500kg.

Now I need something to eat and a nap.


Saturday, December 17, 2016


Training has been all over the place lately but I'm still putting in volume and that's what counts.

Leg Swings and Stretching.
Deadlifts - 3 sets/6 reps/225lbs, 2 sets/6 reps/315lbs, 2 sets/8, 6 reps/405lbs.

Not very exciting but still feeling good and training well.


Friday, December 09, 2016

Deadlifts and Bench Press

This week has been ridiculous. Monday was alright but Tuesday we had a heavy snow storm and I was unable to get out of the driveway. Same thing happened on Wednesday. Thursday While on to work my wife called me to tell me she was stuck. I had to turn around and push her out. In the process I dented the tale gate. Damn!!! On Thursday There was a mess function and I had get into my dress uniform. I went to start my van and no go. DAMN!!! Lucky my car was there and I was able to get around. Today was better but I was still bummed out and my work out this afternoon was average at best. At least I still moved some weight.

Leg Swings and Stretching.
Deadlifts - 225lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps, 405lbs/6 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/6 reps, 335lbs/2 reps, 335lbs/3 reps, 335lbs/2 reps, 275lbs/6 reps, 275lbs/6 reps, 295lbs/6 reps.

It's time to enjoy the week end. Here is to a better week.


Sunday, December 04, 2016


We had to train in the main gym today because the strength club is closed down. Of course I am upset about this but I don't want to get into the details right now. In a future post I will comment. Although we had to put up with the standard gym goers we still had a good work out.

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

All sets and reps were well in control. Every week the numbers keep going up.