A Top 40 Weightlifting Blog

Wednesday, May 31, 2017


There isn't much I can do with my hand in this state. Being off all this week means I have lots of time. I've also been meaning to starting walking again. Add all that up and it's time to start beating the street. Today I walked to Shoppers Drugmart and back. Total distance 3.6 km. Not very far but considering I haven't done much walking lately my legs pumped up big time and heck, I have to start somewhere. Tomorrow I will get out again.


Friday, May 26, 2017


Today I went for carpol tunnel surgery. Everything went well but I will be away from lifting, anything heavy, for up to two months. This is a great opportunity for me to start walking and loosing some weight. I have been super happy with my training and the gains I've gotten lately. Hopefully there will be some amazing muscle memory and when I get back under the bar I will continue to make epic gains. The cardio starts Monday.


Wednesday, May 24, 2017


Training in the garage last night. With surgery on my left hand scheduled for Friday I really want to get some quality lifts done before then. I will be off lifting for 3 to 4 weeks. I won't know what to do with myself.

Leg Swings and Stretching.
Squats - 4 sets/6 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/1 rep, 405lbs/1 rep, 455lbs/1 rep, 495lbs/1 rep, 515lbs/1 rep, 3 sets/6 reps/225lbs.

515lbs is the second best Squat done in my garage. I'm pleased with my efforts. Now it's time for a training break.


Monday, May 22, 2017

Bench Press

On Saturday I was in Regina watching the Mettle War of the West Powerlifting Competition. A buddy of mine was competing so I came along to run his numbers. An epic strength day and now I'm completely motivated. Time for some Bench Press training in the garage

Light Stretching
Bench Press - 2 sets/12 reps/135lbs. 225lbs/8 reps, 315lbs/10 reps!!!, 4 sets/6 reps/335lbs, 2 sets/8 reps/245lbs.

OH Plate Ext - 2 sets/12 reps/45lbs (stretching and dynamic extension)
Rev Grip Barbell Curl - 45lbs/12 reps, 2 sets/12 reps/65lbs.

315lbs for 10 reps is another rep PB on the Bench. The Reverse Grip Curls really hammer what I'm trying to accomplish with forearm secondary training. I will continue to use this exercise and get stronger at tit.


Thursday, May 18, 2017

Bench Press and Squats

On Wednesday after work I got into the garage for some volume Bench Press.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 245lbs/12 reps, 265lbs/12 reps, 275lbs/12 reps, 285lbs/11 reps missed 12th rep, 2 sets/12 reps/225lbs.

Not a huge amount of volumes as per lately but 285lbs for nearly 12 reps is a PB for sure.

Today after work I have felt like my squat volume has been neglected so it was time to Squat.

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

I am fat and lazy. The last time I did this much Squat volume was 2 months ago. Terrible! Oh well, all I can do is work on it.


Tuesday, May 16, 2017


I really haven't done anything note worthy since the epic 405lbs Bench Press on Friday.

Sunday 14 May,
I was going to hit some Squats but I just wasn't motivated. I worked my warm up to 335lbs for a single then thought it would be more fun to work on discus throwing with my son.

Monday 15 May,
At the end of the work day we had PT. The circuit training went quite well. In the evening I was bored but didn't want to just sit on the couch so I went out to the garage to do some rack pulls. I worked up to 495lbs and did some bent over dumbbell rows.

Keeping active.


Friday, May 12, 2017

405lbs Bench Press!!!

I am booked for surgery on the 26th May. I promised myself that I would Bench Press 405lbs before then. My Bench numbers have been going up and I felt good for it. Today I was ready.

Bench Press - 2 sets/8 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/2 reps/315lbs, 2 sets/1 rep/365lbs. 385lbs/1 rep, 405lbs/1 rep!!! 4 sets/1 rep/385lbs, 315lbs/4 reps, 2 sets/8 reps/225lbs.
Dumbbell Hammer Curls - 4 sets/12 reps/42.5lbs.

Feeling good, feeling strong. Since there is two more weeks till my surgery I may try 405lbs again.


Sunday, May 07, 2017


Really slow getting going today. I took my time warming up and everything went my way.

Leg Swings and Stretching.
Squats - 2 sets/bar/6 reps, 2 sets/135lbs/6 reps, 2 sets/3 reps/225lbs, 2 sets/3 reps/315lbs, 405lbs/2 reps (belt), Put on Knee Sleves and belt. 455lbs/1 rep. Plates slid on the left because I forgot the collar. 455lbs/4 reps, 3 sets/4 reps/315lbs.

Video 455lbs for 4 reps.

455lbs for 4 reps is a personal best. I was so gassed after the fourth rep that I almost couldn't rack the weight. Lucky for me I dug down deep and heaved the weight into to hooks. Although I'm the heaviest I've ever been I feel very strong.


Bench Press

On Friday I had the day off and I took that time to hit some Bench Press in the garage.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/8 reps/325lbs, 2 sets/6 reps/335lbs, 2 sets/5 reps/335lbs, 2 sets/12 reps/225lbs.

I was really tired on Friday due to work from the previous two days. Training was slow getting started but I felt really good. Until the last two sets of heavy bench when become depleted. Still I did good.


Tuesday, May 02, 2017


My legs and back feel good even after Deadlifts on Sunday. That said, I was inspired by all the Bench Press volume yesterday so I wanted a repeat performance with Squats. As I began training I formulated a plan. Today I wanted to do a ten by ten or 100 reps work out. I had lots of time so I put on a movie in the garage and I grinded it out. I may have trouble walking tomorrow.

Leg Swings and Stretching.
Squats - 2 sets/10 reps/bar, 2 sets/10 reps/135lbs, 10 sets/10 reps/185lbs.

It took about two hours and every muscle fiber in my posterior chain is feeling the pump.

I'll try this again but up the weight just a little.


Bench Press

Volume Bench Press yesterday in the garage. I had a day off work so I really took my time and pressed through some quality volume work.

Light Stretching
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 4 sets/12 reps/245lbs, 3 sets/12 reps/255lbs, 265lbs/12 reps.
Dumbbell Hammer Curls - 42.5lbs/12 reps, 4 sets/12 reps/475.5lbs.

Nearly 33,000lbs of volume. Now if I could only get this kind of volume with Squats and Deadlift. Something to work on for sure.