A Top 40 Weightlifting Blog

Thursday, September 28, 2017

Hook Grip Deadlifts

Trying something different. My training needs some restructuring and today I had some fun with it.

Light Stretching.
Over Hand Deadlifts - 5 sets/6, 8, 6, 8, 6 reps/225lbs, Singles - 245, 275, 315, 365, miss 385lbs.

At this point I figure I'll give Hook Grip a try even though I didn't think I was capable of it.

Hook Grip Deadlift - Singles - 365, 385, 405lbs.

OUCH!!! These hurt the thumbs. In fact, they are still numb and slightly throbbing. I said they hurt but I kinda like it. It's very satisfying.

Hook Grip Deadlift 405lbs Video


Monday, September 25, 2017


A pretty good day of Squats today at work. Again no belt, no wraps, no sleeves.

Leg Swings and Stretching.
Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/3, 4 reps/315lbs, 2 sets/1 rep/365lbs, 415lbs/1 rep, 440lbs/1 rep, 2 sets/6 reps/225lbs.
Standing Hamstring Curls - 2 sets/8 reps/35, 45lbs.

440lbs Squat Video

440lbs isn't a PB but it sure ain't too shabby. As per the video my form is spot on. Although I don't quite like myself lately, my training still is a bright spot.


Sunday, September 24, 2017

Bench Press

Less than stellar performance on the bench today. It was supposed to be a heavy day but I couldn't lock out what I was planning.

Keg Rolling and Stretching.
Bench Press - 2 sets/6 reps/135lbs, 225lbs/6 reps, 275lbs/6 reps, 315lbs/3 reps, 365lbs/1 rep, 385lbs/miss, 3 sets/1 rep/365lbs.
Dumbbell Hammer Curls - 35lbs/12 reps, 40lbs/12 reps, 40lbs/12 reps.

385lbs was very close. I just missed on lock out. 365lbs was controlled with a good pause on every set however it didn't feel light. Just keep going.


Saturday, September 23, 2017


In the garage Friday evening for some Deadlifts.

Deadlifts (overhand grip) - 10 sets/6 reps/225lbs.
Ab Sling Knee Ups - 4 sets/6, 6, 8, 8 reps.

Feeling good!


Tuesday, September 19, 2017

Unit PT and Bench Press

Monday was unit PT at the end of the work day. Lots of core work and a fair bit of jogging has left my hamstrings and posterior chain very tight and sore today. After I got home on Monday I went out to my garage gym for some Bench Press.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 6 sets/3, 3, 3, 4, 4, 5 reps/315lbs.

I was pretty gassed after all the core work and jogging so my performance on the Bench was less than amazing. The first 4 sets were done with out wrist wraps.


Sunday, September 17, 2017


I haven't been putting in the volume lately with regards to Squats. Today my son and I went to work to train. I brought my knee sleeves and belt , ready to do battle.

Leg Swings and Stretching.

Squats - 2 sets/10 reps/bar, 2 sets/10 reps/135lbs, 225lbs/8 reps, 6 sets/6 reps/315lbs.

Not my best by a long shot but still pretty good. The volume will pay off as it always does.


Bench Press

On Friday evening I got out into the garage for some training. The weather lately is getting colder and it's only a matter of time before training in the garage is a winter adventure. Friday was a little cool but very nice.

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

I wanted to do a 100 rep work out. This was great. James Bond helped me focus and finish strong.


Thursday, September 14, 2017

Something Different

Motivation is lacking lately due to going into work in the middle of the night. My sleep pattern is screwed up. I wanted to Deadlift today and Suitcase Deadlifts with my farmers walk handles filled the prescription.

Suitcase Deadlifts - (weights are per hand) 115, 185, 235, 275lbs.
Dumbbell Hammer Curls - 2 sets/12 reps/35lbs.
Standing Shoulder Press - 2 sets/12 reps/35lbs.

550lbs Suitcase Deadlift Video

The heaviest set felt good and in control. All sets were done without a belt, wraps, straps, nor chalk. Feeling strong.


Monday, September 11, 2017

Bench Press

Training in the garage today.

Light Stretching and Leg Swings.
Squats - 3 sets/6 reps/bar, 4 sets/6 reps/135lbs.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/2 reps, 365lbs/1 rep, 2 sets/1 rep/385lbs, 365lbs/2 reps, 365lbs/1 rep, 2 sets/12 reps/225lbs.

Bench training today went well. My strength keeps getting better.


Gearing Down

I haven't posted in over a week. Lately I have't been feeling like myself. I haven't made too many comments about it in my blog but It's been several months that I have been feeling lethargic and generally knackered most of the time. Last week end was the 2017 Western Canadians. Manitoba played host to 207 athletes. This is the biggest Westerns in CPU history and ended up being a full three day event. A large amount of work from many people went into making this a hugely successful event.
During the Westerns I wrote my National Referees exam. I was ready and well studied. Passing grade is 90%. I managed 89.6%. At this point I started to think about what I really wanted from powerlifting and what I am actually getting out of it.
Don't get me wrong, I love powerlifting. Lately I've been finding powerlifting to be work and not fun. It is easy to dedicate time and money to something that pleases you. It is nonsense to volunteer time and spend money to work. That's my dilemma.

I'm not sure if my feelings are hormonal or if I am actually over worked. Either way I have told the president on Manitoba Powerlifting that I will be stepping down as VP and will not be taking on any further responsibilities. To sum up, I am stepping back from competitive powerlifting. I am not quitting lifting but I do need a break from powerlifting.

In October I have a doctor appointment and I should have some sort of plan shortly after that.


Saturday, September 02, 2017

Birthday Lifts

On special days like Birthdays, Christmas, New Years, Easter, Thanksgiving, I try to push myself and lift something special. Yesterday was my 45th Birthday and I indeed pushed my limits.

Leg Swings and Stretching.
Squats - 3 sets/6 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/1 rep, 365lbs/1 rep, 405lbs/1 rep, 440lbs/1 rep, 460lbs/1 rep.

None of the Squats were done with any belt, wraps, or straps. Although I was pleased with a completely raw 460lbs Squat I didn't feel it was enough.

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/1 rep, 365lbs/1 rep, 385lbs/1 rep, 385lbs/1 rep.

My first 385lbs I hit the rack on the accent. The second single was very well done. My Hand is feeling much better and my Squat power is getting much better.

Happy Birthday to Me!