A Top 40 Weightlifting Blog

Friday, March 30, 2018

Bench Press and Deadlifts

Last night I was bored so I packed up and drove to the strength club to train.

Leg Swings and Stretching.
Alternate The Following
Deadlifts - 5 sets/12 reps/70kg.
Bench Press - 5 sets/12 reps/165lbs.

I also went for a walk last night around the block which took about 30 minutes.

Although my weight has fluctuated lately to as much as 322lbs this morning I am back down to 315.5lbs.

Sticking to the plan and feeling good. Meeting up with friends to train on Sunday morning.


Wednesday, March 28, 2018

Squats and Bench

I did some retracing of my steps of what worked for my training before the 2016 Nationals and Worlds. Today I feel like I got the train back on track.

Leg Swings and Stretching.
Squats - bar/12 reps, 5 sets/12 reps/70kg.
Bench Press - 5 sets/12 reps/70kg.

Nothing fancy. Just a bit of volume. Next day will be the same weight, sets and reps for Bench Press and Deadlift. Then repeat only 2.5kg heavier. Easy.


Monday, March 26, 2018

Bench Press, Ab Sling and Skipping

Training at work today. Professional athlete!

Alternate the following
Bench Press - 6 sets/8 reps/205lbs (last set was 10 reps).
Ab Sling Knee Ups - 5 sets/15 reps.
Skipping - 4 sets/100 reps.

My heart was racing after the first set of skipping and stayed high through out the entire work out.

Feeling Pretty Good.


Sunday, March 25, 2018


Really Supper Stiff after Squats on Friday. Spent some time rolling out my sore hamstrings before starting to pull.

Leg Swings and Stretching.
Deadlifts - 2 sets/8 reps/135lbs, 225lbs/8 reps, 2 sets/6 reps/315lbs, 2 sets/2 reps/405lbs, 2 sets/8 reps/225lbs.

I was going to include some Bench Press but decided to wait until tomorrow.


Saturday, March 24, 2018


On Friday I had a PT period at work so I was able to get in some quality Squats. I wanted to up the weight a bit but still maintain that 10,000 lbs of volume.

Leg Swings and Stretches.
Squats (knee sleeves no belt) - 135lbs/8 reps, 225lbs/6 reps, 9 sets/4 reps/275lbs. (last set for 5 reps).

Then back to work.


Tuesday, March 20, 2018

Recent Training

Monday I took part in our unit physical training. It consisted of the following.

Burpees - 60, 45, 30 seconds / 30 sec rest between sets.
Running - 60 seconds.
Rest - 60 seconds.
Skating Jumps - 60, 45, 30 seconds / 30 sec rest between sets.
Running - 60 seconds.
Rest - 60 seconds.
Jump Lunges - 60, 45, 30 seconds / 30 sec rest between sets.
Running - 60 seconds.
Rest - 60 seconds.
Skipping - 60, 45, 30 seconds / 30 sec rest between sets.
Running - 60 seconds.
Rest - 60 seconds.

Crazy amount of cardio training. I didn't stop during the entire class. Ya me!!!

Today I went to the gym and did "couples" training with my wife. We did a wide variety of exercises. Slam Ball slams, Stretch Band curls, rows and extensions, Stand Up Lay Down Stand Up, Kettle Bell deadlifts and swings. Even though the training wasn't very difficult I found myself breathing heavy and feeling taxed by the end. All in all it was a great training day with the woman I love.


Sunday, March 18, 2018

Walking, Deadlifts and Squats

I was having some computer problems this week so I didn't post my training.

Thursday 15 March 2018

Off to the 17 Wing Strength Club for some fun. Deadlifts went well.
Lots of Stretching and Rolling.
Deadlifts - 70kg/6 reps, 120kg/6 reps, 4 sets/2, 3, 5, 6 reps/170kg.
No belt, no straps.

Friday 16 March 2018

I was home all day cleaning up. At 1500hrs I decided to go for an extended walk before the kids got home. I was out for about 45 minutes. I felt much better for it.

Sunday 18 March 2018

Off again to the 17 Wing Strength Club. Today I don't really have any plans for training but to keep active.
Squats - bar/8 reps, 70kg/6 reps, 100kg/4 reps, 8 sets/6 reps/70kg.

Just focusing on form and messing around with my stance. Going wide and narrow. Feeling good.


Tuesday, March 13, 2018

Squats and Bench Press

Last night I went for a walk with my lovely wife. We were out for about 30 minutes, 2km. Today I really wanted to lift. Squats and Bench Press.

Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/12 reps, 6 sets/3 reps/225lbs, 4 sets/4 reps/225lbs, 225lbs/6 reps, 225lbs/8 reps.
Bench Press - 135lbs/12 reps, 6 sets/6 reps/225lbs, 225lbs/8 reps.
Lat Pull Downs - 130lbs/8 reps, 145lbs/8 reps, 160lbs/8 reps.
Elliptical Trainer - 10 minutes.

I wanted to complete at least 10,000lbs of volume per exercise. The Lat Pull Downs and Elliptical I did just because I was waiting for my wife. Unfortunately she didn't show up today so I ended my training there and went for a shower. Feeling good.


Sunday, March 11, 2018

Snatch Training

Still on a mission to learn to Snatch. My only goal today was to use 40kg so as to have full sized plates on the bar. I did several sets and reps with just the bar and several with the 10kg plates. My best set consisted of a snatch with 6 over head squats with 40kg.


I am really feeling my shoulders, upper back and lats. The weak points that require more training. Day 2 I'm pleased with the progress.


Thursday, March 08, 2018

Working on the Snatch

Now that Powerlifting is not a priority it offers me the opportunity to experiment with other fun exercises. I have always been fascinated by Olympic Weightlifting but more specifically the Snatch. I have been worried about trying the Snatch because I was certain that I would miss the first time and end up throwing the bar through a wall. Actually, that never happened. I did fall over twice and was humbled by how little weight I could move. Just the bar. My form wasn't too bad and it gives me a great place to start. Today was my first day and not too bad. Lots of sets and lots of drills, I spent about three hours in the Strength Club working the drills. I found a good video that taught me plenty.

OLYMPIC WEIGHTLIFTING 101: How To Snatch (Full Guide) Ft. Clarence Kennedy

Here is a video of my meager attempts.

Snatch Video

After Snatch I had a little while before finishing. Bring on the Bench.

Bench Press - 6 sets/12 reps/160lbs.

On the BW front, this morning I weighed in at 314.5lbs. Officially down 40.5lbs!!!

Feeling GREAT!!!


Wednesday, March 07, 2018

Burpee Deadlifts

Inspired by the 18.2 crossfit work outs lately I wanted to try it. I tried the dumbbell squats and couldn't do them. Not enough upper body mobility to get the dumbbells in a proper position to squat. Substitute with deadlifts of 70kg.

Leg Swings and Stretching.

Burpee / Deadlifts
Set1 - 1 thru 5 reps.
rest enough to bring my heart rate back to under 100 pbm.
Set 2 - 6 and 7 reps.
Set 3 - 8 reps.
Set 4 - 9 reps.
Set 5 - 10 reps.

The whole thing combined not including the rest was about 10:50. It was tough and I was sucking wind. I wanted to stop at 8 reps but told myself to rest a little longer then give er'!

Burpee / Deadlift Video
Lots of calories burnt today. BW 315lbs.


Monday, March 05, 2018

Squats and Bench Press

It's been a week since I've lifted. A week away for business will do that. I had today off work. Time to do good things for my body.

Leg Swings and Stretching.

Squats - bar/12 reps, 5 sets/12 reps/70kg.

Bench Press - 5 sets/12 reps/155lbs (70kg).

Ab Sling Knee Ups - 4 sets/15 reps.

Kettle Bell Concentration Curls - 3 sets/12 reps/25lbs.

Much shorter rest between sets and the fourth set of Squats was done with quick reps. Up, down, up down. Feeling good.