A Top 40 Weightlifting Blog

Friday, September 28, 2018

Squats and Bench Press

I had today off work. I went to the Strength Club for activities.

Leg Swings and Stretching.
Squats (knee sleeves) - bar/8 reps, 70kg/6 reps, 120kg/3 reps, 120kg/6 reps. OOPS! 6 sets/6 reps/100kg.
Bench Press - 6 sets/6 reps/225lbs.

I loaded the bar with too much weight for Squats. I wanted to do about 225lbs so I dropped the weight to 100kg which was much better. The Bench Press was standard. My left shoulder is bothering me lately and narrow grip bench really aggravates it. I kept my grip normal wide and my shoulder felt better. I was also supposed to do Deadlifts today but I ran out of time.


Tuesday, September 25, 2018


Training at the 17 Wing Strength Club this morning. Squats are still shit but I'll never get better without doing them. Lots of sets today.

Leg Swings and Stretching.

Hip Work with small band around knees.

Squats - 2 sets/12 reps/bar, 3 sets/6 reps/70kg, 3 sets/6 reps/90kg, 3 sets/6, 6, 8 reps/100kg (belt).

Feeling pretty good. More days like today and yesterday and I'll be strong again.


Bench Press

Training before work yesterday. I had a somewhat stressful morning. I went to a job interview for another job. I will have a post about this subject in the near future but for know I'll keep it on the down low.

Leg Swings and Stretching.

Alternate the following
Bench Press - 2 sets/12 reps/135lbs, 6 sets/12 reps/205lbs.
Dumbbell Rows - 5 sets/12 reps/55lbs, 3 sets/12 reps/70lbs.

All these weights are more than when I was training in my garage. Today I am enjoying a good pump chest and back.


Thursday, September 20, 2018


Another Force Test has come and gone. This year my weight is way down this time so my results were way better.

20 meter rushes - 45.4 sec.
Sandbag Lift - 1:26.3 min.
Intermittent Loaded Shuttle - 3:30.0 min.
Sandbag Drag - 17.9 sec.

Still didn't get into the Bronze category but much better than past years.


Monday, September 17, 2018


A good training day at the 17 Wing Strength Club.

Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/12 reps, 225lbs/6 reps, 315lbs/2 reps.
Equipped Squats - 3 sets/4 reps/315lbs, 405lbs/2 reps, 425lbs/2 reps.

Kettle Bell Swings - 50lbs/15 reps, 50lbs/20 reps, 75lbs/20 reps.

The Equipped Squats were done with straps down. This is the most I'm had on my back in a long time. The Kettle Bell Swings were a nice addition and my back feels pumped.


Sunday, September 16, 2018

Friday and Saturday

Friday I was off work. It allowed me the time to get together with some friends at the 17 Wing Strength Club. I'm still lacking tremendously in the Squats department. A fellow lifter explained that it was simply my CNS that isn't conditioned to move big weights. That sort of made me feel better. However, I still didn't do very much in the Squat department.

Leg Swings and Stretching.
Squats - 3 sets/6 reps/bar, 4 sets/4 reps/70kg.

Enough Squats. Time to play with some Deadlifts.

Deadlifts - 2 sets/6 reps/70kg (Sumo), 6 sets/6 reps/120kg (Conv).

The Deadlifts felt pretty good. I video taped my lifts and I'm not dropping my hips the way I would like. Lots to work on.

Yesterday I spent some time in the garage. I'm really enjoying super setting Pressing with Bent Over Dumbbell Rows. Good stretch and good upper body pump.

Light Stretching.

Super Set the following,
Bench Press - 135lbs/12 reps, 6 sets/12 reps/185lbs.
Bent Over Dumbbell Rows - 30lbs/12 reps, 6 sets/12 reps/50lbs.

Keeping active by working on volume and mobility by going through the motions.


Monday, September 10, 2018

Sunday / Monday

On Sunday I did some Bench Press and Dumbbell Rows.

Bench Press - 4 sets/12 reps/135lbs, 4 sets/12 reps/185lbs.
Bent Over Dumbbell Rows - 8 sets/12 reps/20, 30, 35, 50x5lbs.

Lots of volume on the front and back. Felt great!

Today I did lots of body weight Squats and some Ab Sling work.

BW Squats (variety of OH band, OH broom handle, Bar, Broom handle) - 8 sets/12 reps/BW.
Ab Sling Knee Ups - 4 sets/15 reps.

Again, lots of volume. Feels great!.


Saturday, September 08, 2018

I'm Back

Not back to my previous freak self but back home. Today I went to the 17 Wing Strength Club for some training. Nothing fancy, nothing fierce, nothing freakish.

Leg Swings and Stretching.
Squats - 3 sets/6 reps/bar, bar/12 reps, 4 sets/6 reps/135lbs.

At this point my motivation just went to shit. Today is cool and raining. Yuck!

Enough with Squats. I brought some suits with me because I wanted to try them with Sumo Deadlifts.

Equipped Sumo Deadlifts - 50kg/3 reps, 70kg/3 reps, 120kg/2 reps, 170kg/1 rep. 220kg miss twice.

170kg felt almost effortless. 220kg didn't even budge from the floor. Oh well, time for some penance for my failure.

Burpees - 2 sets/10, 12 reps.

As with most of my training lately I just don't feel motivated. Maybe it has something to do with the season change. The days are getting shorter and getting cooler. Here comes winter.


Saturday, September 01, 2018

Floor Presses, ect...

Just keeping active while the boredom sets in.

Light Stretching.

Alternate The Following;
Floor Press (NG) - 3 sets/12, 12, 16 reps/120lbs (cambered bar), 3 sets/20 reps/125lbs.
Dumbbell Hammer Curls - 6 sets/12 reps/35lbs.
Concentration Curls - 6 sets/8 reps/20lbs.

All the volume makes for a good pump. Being away from home I'm completely off my Keto Diet. I'm eating tons of carbs. Oh well, being this bored I have to have some vices.

Oh ya, It's my Birthday today. 46 years young.