A Top 40 Weightlifting Blog

Monday, October 30, 2017

100 Rep Squats

I had an hour at lunch to work out. More than enough time to hammer off 100 reps.

Leg Swings and Stretching.
Squats - bar/10 reps, 6 sets/10 reps/135lbs, 155lbs/10 reps, 175lbs/10 reps, 195lbs/10 reps, 225lbs/10 reps.

Not at all heavy but all the volume made me work. Good work out!


Sunday, October 29, 2017

Bench Press

Training at the 17 Wing Strength Club today. With the club in it's new location today was our first day training like the way we used to. It made my heart feel good.

Bench Press - 135lbs/12 reps, 205lbs/12 reps, 3 sets/3 reps/325lbs, 345lbs/2 reps (missed third rep), 205lbs/12 reps.

Not much but I had fun with some great people.


Friday, October 27, 2017

Bench Press and Deadlifts

Wednesday I had a short amount of time after work to do some Bench Press in the garage. Today I had some time at work to do some Deadlifts.

Bench Press - 135lbs/12 reps, 225lbs/12 reps, 4 sets/5 reps/225lbs+130lbs Chain.

Like I said, a short amount of time.

Deadlift - 2 sets/6 reps/225lbs, 2 sets/4 reps/315lbs, 4 sets/1 rep/405lbs.

Today this Keto diet is kicking my ass. I was out of breath and I constantly felt like I was going to shit my pants. Hopefully this was a one off. I will be taking tomorrow off and training in the 17 Wing Strength Club on Sunday.


Monday, October 23, 2017


Training at work today. This Keto/Calorie reduced diet is kicking my butt in the gym.

Leg Swings and Stretching.
Squats - bar/10 reps, 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 2 sets/3 reps/405lbs, 3 sets/1 rep/405lbs, 315lbs/3 reps, 135lbs/10 reps.

I was hoping to do 6 sets of 3 reps with 405lbs. This was done in knee sleeves and belt. However, during the second set I felt very gassed and decided to switch to singles with shorter rest periods. Still, I felt gassed. It may be from the calorie reduced diet or the fact I've been training hard for the third day in a row. Maybe a combination of both.


Sunday, October 22, 2017

Bench Press Volume

The weather is still staying nice so this evening I'm out in my garage again for training.

Bench Press - 135lbs/12 reps, 8 sets/12 reps/225lbs.
Dumbbell Hammer Curls - 6 sets/12 reps/40lbs.
OH Plate Ext - 3 sets/20 reps/45lbs.

The last two sets of 12 reps Bench Press were max effort. This Keto diet caused my muscles to be glucose depleted and I had nothing left. The last set I had to stop at ten reps, take a short rest then do 4 more reps. Other than that, I'm feeling great!


Saturday, October 21, 2017

Deadlifts & Core

Tonight in the garage working my hook grip again. A really good evening of pulling.

Hook Grip Deadlift - 235lbs/6 reps, 325lbs/2 reps, 415lbs/1 rep, 505lbs/1 rep.
Conventional Deadlift - 505lbs + 130lbs Chain/1 rep.

Ab Sling Knee Ups - 3 sets/10, 10, 12 reps.

Really good numbers this evening considering I didn't wear a belt of straps. Easily the heaviest beltless pull of my life.

I weighed myself this morning and I'm 6lbs down. This Keto diet is awesome so far. BW 349lbs.

Wednesday, October 18, 2017

Bench Press & Keto Day 2

I had a little down time this evening after supper so I got out into the garage for some Bench Press.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 315lbs/3 reps, 365lbs/1 rep, 375lbs/1 rep, 3 sets/1 rep/380lbs, 2 sets/12 reps/225lbs.

The more Bench work outs that go by the more solid I'm feeling.

Today is day two of my Keto Diet. I had a strange feeling of being full all day. In fact I had only consumed 750 cal before supper and I still wasn't hungry. It will take a while before I get my macros sorted out. As soon as I get light enough for my scale to measure my weight I will start to post my weight.


Tuesday, October 17, 2017


No belt, no wraps, no sleeves. Squats lately have been feeling strong. Today I wanted to get some volume.

Leg Swings and Stretching.
Squats - 3 sets/6 reps/bar, 3 sets/6 reps/135lbs, 6 sets/10 reps/225lbs.

Everything was going well and I thought I may have gotten 10 sets of 10 reps. Unfortunately, after the fifth set I started feeling a stress head ache. I took a longer rest then went for the sixth set and the head ache only got worse afterwards. I'm pleased with 6 sets of ten reps. Time for supper.

Speaking of supper I am starting a Keto diet. I feel it will be the easiest to follow and the most effective for loosing all this extra body fat I'm carrying. Currently I weigh in the range of 355 to 365lbs. I will post on my progress.


Saturday, October 14, 2017

Bench Press

Training at the 17 Wing gym today. Feeling good, Fat but good.

Light Stretching.
Bench Press - 2 sets/12 reps/225lbs, 185lbs/12 reps, 225lbs/8 reps, 6 sets/6, 4, 8, 6, 6, 8 reps/315lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/35, 40, 45lbs.

This was one of my strongest Bench Press volume days. Everything was coming together and presses were dynamic and strong. Hopefully there will be more days like this. 405lbs will happen again shortly.



Feeling fat and lazy yesterday but I knew I needed to put in some work. Out to the garage for some volume Deadlifts.

Light Stretching.
Deadlifts (OH Grip) - 3 sets/6 reps/225lbs, 3 sets/8 reps/225lbs, 4 sets/10 reps/225lbs.
Ab Sling Knee Ups - 5 sets/8 reps.

Lots of volume and core work. I feel really good today. I will be going to the gym soon for some Bench Press.


Monday, October 09, 2017

Chain Bench Press

Fun and games this evening. Playing with my toys.

Light Stretching.
Bench Press - 135lbs/12 reps.
Chain Bench Press - 135lbs + 130lbs chain/8 reps, 135lbs + 130lbs chain/6 sets/12 reps.
Dumbbell Hammer Curls - 5 sets/12 reps/40lbs.

Most of the sets were done with a narrow grip which really added a great triceps and pectoral pump.


Sunday, October 08, 2017


It's Thanksgiving and that means lots of good food with family. But first, some heavy Squats are in order.

Leg Swings and Stretching.
Squats - bar/8 reps, 2 sets/8 reps/135lbs, 225lbs/3 reps, 315lbs/3 reps, 415lbs/1 rep, 455lbs/1 rep, 475lbs/1 rep, 315lbs/6 reps.

No belt, no wraps, no sleeves. 15lbs personal best. Bring on the gains. It's turkey time.

475lbs Squat Video


Friday, October 06, 2017

Hook Grip and Bench Press

Thursday evening I got out into my garage to practice my Hook Grip Deadlifts.

Light Stretching.
Hook Grip Deadlifts - 2 sets/6 reps/225lbs, 315lbs/1 reps, 365lbs/1 rep, 405lbs/1 rep, 455lbs/1 rep, 495lbs/miss.

I missed 495lbs Hook Grip but then pulled it with a normal grip, no belt, no straps.

Today I worked out during work.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 275lbs/4 reps, 315lbs/4 reps, 345lbs/1 rep, 365lbs/1 rep, 3 sets/1 rep/375lbs, 2 sets/6 reps/275lbs.

Feeling good.


Tuesday, October 03, 2017

Bench Press

Taking it easy tonight. Getting the blood to flow through the muscles.

Bench Press - 10 sets/10 reps/135lbs.

That's it, that's all. Next training day is Deadlifts and I'll be trying hook grip again. 500lbs? Maybe.


Monday, October 02, 2017


training in the garage today. There won't be many more of these days left. I didn't feel like going heavy but I did want to work.

Stretching and Leg Swings.
Squats - 3 sets/8 reps/bar, 8 sets/8 reps/135lbs.

Not much on the volume side but lots of sets and reps. I did take a shorter rest period between sets. In fact I finished my entire training while listening to one record.


Sunday, October 01, 2017

Bench Press

Getting the garage ready for winter then training Bench Press.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 6 sets/6 reps/315lbs, 315lbs/4 reps, 2 sets/12 reps/225lbs.
Dumbbell Hammer Curls - 20lbs/12 reps, 35lbs/12 reps, 40lbs/12 reps, 2 sets/12 reps/45lbs.

Lots of volume today. Lots of gains tomorrow.