A Top 40 Weightlifting Blog

Monday, December 31, 2018

New Year's Resolution

Every year at this time I post about my year in review and my expectations for the year to come. Last year I posted this as my goals.

 In 2018, I want to bring my body weight down to 275lbs.I want to improve my overall cardiovascular conditioning. I can do this through swimming.I don't want to stop lifting. I want to continue to be strong. I just don't want it to be a priority.There will be some big changes in my career as I am ranked for promotion. My wife will also have some big career changes. These changes will be the greatest factors effecting our lives.2018 will be a year of big change for me and my family. Once these changes have been identified I can make new goals.

In 2018 this is what actually happened

I did bring my body weight down to 272lbs via a ketogenic diet. By limiting carbohydrates my energy levels are great and regulated throughout the day. I feel great. I was walking regularly and my cardiovascular fitness was much better. I started swimming but it didn't last long. My left shoulder started to bother me so I stopped. Walking was my go to exercise. Several times I managed to walk over 10km. 2018 was a big year of change. I'm currently back to lifting weights and getting strong again. I stopped walking since winter has set in. I gained back about 30lbs but I'm still much lighter than I used to be. When the spring comes again I will start to walk again.

I finally had enough of my current employment. Being treated as a qualification and not a person for so many year has taken its toll. After many visits with mental health I concluded it was time to look after me and my wellbeing. I went to the release section and signed my release. I am scheduled for release this April 2nd. In preparation for retirement I completed Commissionaires training and I am currently employed part time as a security guard. This change of pace has helped me manage anxious moments by knowing that I don't have to tolerate my current situation. I have also applied at CP Rail and a Class A reserve position. Both I haven't heard back from. Fingers crossed.

Family wise I couldn't be happier. My kids still impress the heck out of me. I am more in love with my wife than ever before.

For 2019 I have lots of questions but must wait to see the outcome. I have continued to be a good person so I'm sure charma will be good to me.

I will continue to lift and walk when it gets warmer. I will lose more weight this next year by continuing to follow a ketogenic diet. I will continue to love and charish my family. A new career awaits me. I just don't know what it is yet.

2018 was a big year to implement change 2019 will be the year to set the new foundation for the second half of my life.



Feeling healthy today. A little heavier than I would like but that doesn't really matter right now. It's time to Squat.


Warm Up Matrix

Squats - 2 sets/6 reps/70kg, 120kg/4 reps.

Power Phase - 170kg/1 rep, 3 sets/1 rep/175kg, 2 sets/2 reps/175kg.

Pump Phase - 2 sets/8 reps/70kg, 2 sets/12 reps/70kg.

I've finally organized my warm ups. I put it on paper and posted it on the wall of the club so I don't forget to do it. The warm up matrix goes as follows.

Short resistance band hip work.
Hamstring, quads, calf stretches.
Regular resistance band upper body stretches.
Shoulder rotations.
Anterior deltoid laterals.

Following this I feel ready for battle.

Video 175kg/2 reps


Sunday, December 30, 2018

Bench Press

Last week I missed at the weights I handled today. I guess that means I'm getting better.

Warm Ups

Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps, 295lbs/4 reps.

Power Phase - 2 sets/1 rep/345lbs, 2 sets/1 rep/355lbs, 2 sets/1 rep/360lbs.

Pump Phase - 3 sets/6,7,8 reps/225lbs.

Pressing power was much better today.


Thursday, December 27, 2018


Every year I pick certain days that inspire me to lift. Thanksgiving, Christmas, my birthday, New Year's. This Christmas I was busy with work so I didn't have time to lift. Today was my first day off so it was time to Pull!

Leg Swings and Stretching


W/U - 2 sets/8 reps/155lbs, 245lbs/6 reps, 335lbs/1 rep.

Power Phase - 425lbs/1 rep bo belt, 2 sets/4 reps/425lbs.

Rack Pulls - 315, 405, 495, 585, 660lbs

Pump Phase - 3 sets/6, 6, 10 reps/335lbs.
Band Assisted Pull Ups - 3 sets/6 reps.

Fun and games! My back is really pumped right now and my hands a trashed.


Sunday, December 23, 2018

Bench Press

Bench Press was just ok today. Nothing special but still trained which of course is good.

Stretching and Small Band Hip Work.

Bench Press

W/U - 135lbs/12 reps, 205lbs/8 reps, 275lbs/8 reps.

Power Phase - 3 sets/1 rep/345lbs, 2 sets/1 rep/350lbs, 355lbs/1 rep, 360lbs/miss.

Pump Phase - 2 sets/ 6 reps/225lbs.

Bent Over Dumbbell Rows - 2 sets/12 reps/55lbs.

Band Assisted Pull Ups - 2 sets/8 reps.

I sort of ran outta time and interest so I stopped there. Still a good training day.


Saturday, December 22, 2018

Equipped Squats

Yesterday I wanted to have some fun. I brought my squat suit to the club for some equipped squats.

Stretching and Short Band Hip Work.


W/U - 70kg/8 reps, 120kg/6 reps, 170kg/1 rep.

Squat Suit - 170kg/2 reps, 200kg/1 rep, 230kg/1rep, 240kg/1 rep.

Classic Squats - 2 sets/6 reps/100kg.

240kg surprised me. I thought maybe 227.5kg but this felt awesome. The band work as warm ups felt really good. I really have to remember to do these before every squat and deadlift training.


Wednesday, December 19, 2018

Bench Press

My bench work has been going really well. My head wasn't really into it today but I thought some heavy Bench Press would make me feel better. It did.

Light Stretches.

Bench Press

W/U - 135lbs/12 reps, 205lbs/8 reps, 275lbs/6 reps.

Power Phase - 8 sets/1 reps/345lbs.

Pump Phase - 4 sets/10 reps/225lbs.

Another training in the books.


Monday, December 17, 2018


As soon as I got to the club I rolled out my hamstrings. I was still really tight and sore after Squats on Saturday. All rolled out I was ready to go.

Hamstring Rolling and Stretching.


W/U - 2 sets/8 reps/155lbs, 245lbs/6 reps, 335lbs/4 reps.

Power Phase - 3 sets/1 rep/425lbs, 3 sets/1 rep/445lbs.

Pump Phase - 4 sets/6, 8, 12, 12 reps/275lbs.

Pushing my limits again. Pump Phase was done without a belt but I did use straps to save my hands. Feeling good.


Sunday, December 16, 2018

Bench Press

Last week my Bench training was so terrible I didn't even post it to this blog. Today was much better.

Light Stretches

Bench Press

W/U - 135lbs/12 reps, 225lbs/6 reps, 295lbs/4 reps.

Power Phase - 345lbs/1 rep, 4 sets/1 rep/350lbs, 345lbs/2 reps.

Pump Phase - 5 sets/6,7,8,9,10 reps/225lbs.

Dumbbell Curls - 5 sets/12 reps/40lbs.

345lbs/2 reps felt very good. One bad day on the Bench means one good day will follow.


Saturday, December 15, 2018


Last week I was messing around with form and didn't do much for working sets. Time to get back on track.


Light Stretches

W/U - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/1 rep.

Power Phase - 5 sets/1,1,1,1,2 reps/385lbs.

Pump Phase - 4 sets/6 reps/135lbs.

I cut the Pump Phase short because I was feeling an unusual warmth in my left knee. Time to shut er down. I'm still trying to mimic my form I had at the Worlds in 2016. Still got some work to do.


Thursday, December 13, 2018


I worked last night so my sleep is all kinda messed up. I also had to make an errand this morning so I decided to get some blood flowing with some Deadlifts.

Leg Swings and Stretching.


W/U - 2 sets/8 reps/70kg, 120kg/8 reps, 170kg/1 rep.

Power Phase - 190kg/1 rep, 190kg/6 reps!!!, 190kg/1 rep (no belt).

Pump Phase - 3 sets/6 reps/170kg. (raised 2 inches)

Maybe I'm not thinking straight. 190kg for 6 reps was really good. I had a little more in the tank. The Pump Phase was with a belt and straps. Being tired I had to dig deep and thought "that's enough" after the 2nd set but did another just because. Now it's time to go home and eat!

Wednesday, December 12, 2018

Bench Press

Busy day yesterday. I worked Monday night through Tuesday morning. I slept till 1030hrs then played Dad's taxi. I managed to have a couple free hours between taskings so Bench Press was in order. I felt much better for it.

Light Stretches and Mobility.

Bench Press

W/U - 135lbs/12 reps, 205lbs/12 reps, 275lbs/6 reps.

Power Phase - 6 sets/1 rep/345lbs, 2 sets/1 rep/350lbs.

Pump Phase - 5 sets/6 reps/275lbs.

The following sets were mixed in with the Power and Pump phases sets.

Bent Over Dumbbell Rows - 50lbs/12 reps, 4 sets/12 reps/55lbs.

Band Assisted Pull Ups - 3 sets/12 reps.

Lots of volume both front and back. I missed the last set of pump phase due to time. The band assisted pull ups were awesome and I will incorporate them into my training. Today I am a little stiff and sore but feel thick and full. Feels great!


Sunday, December 09, 2018

Squat Form

Video taping my lifts last week has revealed that my form was lacking. A couple of friends pointed out that my shoulders were rolled over and my head was down. I took a little break and work a couple heavy singles to focus on form. Much better now.

Small Band Hip Work.


Squats - 2 sets/6 reps/bar, 135lbs/12 reps, 225lbs/6 reps, 315lbs/2 reps, 385lbs/1 rep, 2 sets/1 rep/405lbs, 315lbs/3 reps.

The small band hip work for warm ups was really good. Form is much better. Now to get back to work.


Friday, December 07, 2018

Bench Press

Another good training day. Focusing on longer pauses on the chest today and showing more control. It's getting easier.

Stretching and Shoulder Mobility.

Bench Press

W/U - 2 sets/12 reps/135lbs, 205lbs/8 reps, 275lbs/6 reps.

Power Phase - 5 sets/1 rep/345lbs, 345lbs/miss, 345lbs/1 rep.

Pump Phase - 6 sets/6,8,8,8,7,7 reps/255lbs.

Dumbbell Curls (various grips) - 5 sets/12 reps/35lbs.

OH Plate Ext - 2 sets/12 reps/35lbs, 2 sets/12 reps/45lbs.

I paused way too long for the 6th set in the Power Phase hence the miss. Feeling good otherwise.


Wednesday, December 05, 2018


Silly me! I can't help myself sometimes. Loading up a bar is one of my many weaknesses. But, through that gives me strength. Today I was weak yet strong.

Leg Swings and Stretching.


W/U - 70kg/8 reps, 120kg/6 reps, 170kg/1 rep. (No belt)

Power Phase - 250kg/1 rep, 4 sets/1 rep/190kg. (Belt)

Pump Phase - 6 sets/6 reps/120kg. (No belt)

Ab Sling Knee Ups - 5 sets/15 reps.

250kg was awful sweet. After the pump phase and knee ups my entire core is pumped. Ya me! Good work out.


Monday, December 03, 2018

Bench Press

I guess I don't need to keep saying I'm training at the Strength Club. As it's cold and my garage still isn't properly heated the club is my sanctuary.


Bench Press

W/U - 135lbs/12 reps, 205lbs/6 reps, 275lbs/6 reps.

Power Phase - 5 sets/1 rep/345lbs, 355lbs/1 rep.

Pump Phase - 6 sets/6 reps/275lbs.

Bent Over Dumbbell Rows - 6 sets/12 reps/55lbs.
Plate Curls - 4 sets/12 reps/25lbs per plate.
OH Plate Ext - 2 sets/12 reps/45lbs.

The Power Phase was feeling so good today that I tried for a double on the 4th set. I missed the second rep but the first one flew up. Right now I'm supper pumped. Lots of volume today. Feeling stronger.


Sunday, December 02, 2018


Hanging out at the Strength Club for some Squats today.

Leg Swings and Stretching.


W/U - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase - 4 sets/1, 1, 1, 2 reps/385lbs.

Video 385lbs double

Pump Phase - 3 sets/6 reps/225lbs, 3 sets/6 reps/135lbs.

Feeling good and feeling stronger. Lots more work needs to be done.