A Top 40 Weightlifting Blog

Thursday, November 30, 2017


It's been a busy week. I decided to go swimming before work. Up at 0500hrs then swimming @0630hrs. I'm sure it will pay off.

400m rev IM wu.
100m kick (25 flutter, 25 whip) no board.
200m IM for time (3:34)
100m cool down.

I almost drown during the backstroke in the 200m IM. I am however pleased that I was able to complete the 50m Fly. CF National qualifying is 3:19. I'm not that far off.

The Keto diet is going well. This morning I weighed 326lbs, 29lbs lost in the last 7 weeks. I'm sure the swimming will get easier as my weight gets lower.

Tomorrow should be a half day so I'm bringing my lifting gear. I will train Squats and Deadlifts.


Monday, November 27, 2017

More Swimming

Today I was on course and I had about an hour and fifteen minutes for lunch. I was smart enough to bring my bathing suit so I went for a swim.

400m rev IM order wu.
100m kick (25m flutter, 25 breast)
4x50m (25m free, 25m breast)
50m free sprint (37 sec)
50m cool down.

800m total

I'm taking everything easy and not pushing too hard. My left knee bothers me a bit during whip kick. After it is thoroughly warmed up it feels better. Hopefully I get some more time during lunches for more swimming this week.


Sunday, November 26, 2017


I'm having a tough time coming up with fun titles to my blog posts. Everything lately is about spending time in the pool and loosing weight. Today was and as it will be for a while is strictly training.

400m rev IM order wu.
4 x 50m (25 sprint, 25 easy) on 1:30.
100m mixed for video.

Swimming Video

I wanted to see my swimming technique so I videoed with my cell phone. I'm happy with my form but I am still too big. My bulk is keeping me from going faster. Currently I have lost 28lbs. Another 28lbs down and another 6 weeks and I'll be that much faster in the pool.

After swimming I went to the strength club for some weights.

Squats - 2 sets/bar/8 reps, 2 sets/8 reps/70kg.
Bench Squats - 70kg/10 reps, 2 sets/8, 10 reps/120kg.
Ab Sling Knee Ups - 3 sets/15 reps.

The Knee Ups are getting easier. The Squats felt terrible and I really wanted to try different exercises so I dragged over a bench. No where near parallel but it still worked. Train less like a Powerlifter and just for fun strength.


Wednesday, November 22, 2017

More Swimming

I now have permission from work to swim every Wednesday during lunch. Today I used my time wisely.

400m rev IM order wu.
4x100m (50m free sprint, 50m breast easy)
100m cool down.

Still a simple program but today I managed 900m. Getting better.


Sunday, November 19, 2017


Got into the pool again today. I wanted to do some distance today. It proved more difficult that I expected. I just proves to me that I need a lot of work.

200m Rev IM order wu
2 x 200m Free
100m cool down

The 200m distance was difficult but I did it. After swimming I met up with my buddies at the 17 Wing Strength Club for some Bench Press. I also brought my bench shirt along. I managed 405lbs but was unable to lock out 440lbs. Oh well, not part of my current goals, just for fun.


Thursday, November 16, 2017

Training, Relearning, Understanding.

The most difficult part of being a Powerlifter then not being a Powerlifter is not training like a Powerlifter. Today I tried something a little different. Not too different but it's a start.

Stretching and some Mobility Work.
Bench Press - 135lbs/12 reps, 225lbs/12 reps, 4 sets/3 reps/315lbs, 2 sets/8, 10 reps/225lbs.
*Super Set the following*
Westside Rev Hypers - 3 sets/16 reps/50lbs.
Machine Deadlifts (parallel grip) - 90lbs/12 reps, 180lbs/10 reps, 270lbs/8 reps, 360lbs/6 reps, 450lbs/10 reps.

I'm still Ketogenic and this lifestyle change has really opened my eyes. I did this entire work out on 4 eggs, sauerkraut, and 2 cups off coffee with whipped cream. Traditionally I would feel like passing out on so few calories. Feeling healthy, feeling thinner, feeling strong. It's a shame it's taken me 45 years to understand.


Wednesday, November 15, 2017

More Swimming

Second Swim practice today and it felt much better.

200m rev IM order wu.
4 x 100m (25m sprint, 75m easy)
50m sprint Free (36 sec)
50 cool down

700m total today. Not difficult but my cardio still needs lots of work. It will happen.


Tuesday, November 14, 2017

Squats ect...

Today was my best weight training work out since going keto. I decided to bring my knee sleeves and belt as an excuse to push myself. It worked a bit.

Leg Swings and Stretching.
Squats - bar/12 reps, 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/4 reps/315lbs (knee sleeves), 2 sets/4, 6 reps/315lbs (knee sleeves and belt), 2 sets/8, 10 reps/135lbs.

After Squats I did various biceps and triceps exercises.

Good training day.


Sunday, November 12, 2017

1st Swim Practice

Today was day one of swimming. I feel surprisingly good in the water. I am not fast by any means but mechanically I feel good.

4 x 50m rev IM order WU.
4 x 50m free for time (38, 42, 44, 44 sec)
100m Breast cool down focusing on kick.

I've noticed that the breast kick is tough on my knees and aductors. I will continue to use breast stroke for cool down so I can focus on the kick. My freestyle feels good but I noticed my upper body tightening up around the 35m mark. More time training will fix that. All in all it was a great practice.

After swimming I went to the Strength Club to do some weights. Some Bench Press and some Squats. Oh ya, I also did 2 sets/12 reps of Knee Ups


Saturday, November 11, 2017

I'm Retired

I've been dragging my feet about writing this post but I guess I can't put it off any longer. I am retiring from Powerlifting. I started this blog back in 2005 when I started Powerlifting. Tomorrow starts my first day training to get back into swimming. There are several reasons why I'm quitting competitive Powerlifting. The most important reason is, I have been over 300lbs for over 10 years. As I'm getting older I need a serious change. I love swimming. I always have. Being big and strong is no longer a priority for me. The ketogenic diet I started about 5 weeks ago is going great. I started at 355lbs. This morning I weighed in at 333lbs. Down 22lbs and I'm feeling much better about myself. Now is time to strike and hit the pool. I will continue to post my progress which will include my swim practices and eventually my competitions. Weights will always be part of my training, just not the priority.


Monday, November 06, 2017


Training during work today. I wanted to lift heavy singles but my keto diet continues to kick my ass.

Leg Swings and Stretching.
Squats - 2 sets/10 reps/bar, 2 sets/8 reps/135lbs, 225lbs/6 reps, 315lbs/4 reps, 4 sets/1, 1, 2, 1 reps/365lbs, 2 sets/6 reps/135lbs.

I believe it's time for a change. It's difficult because I have been only ever aspiring to lift heavier and heavier weights. Maybe I should start another competitive sport. I don't know. Time for some serious soul searching. I am sure I will be posting my detailed plans sometime in the near future.


Sunday, November 05, 2017

Bench Press and Ab Slings

As my plans for the foreseeable future and today I went to the 17 Wing Strength Club to train. We have a great set up. On top of all the essentials we also have our own washroom and kitchen space. In the kitchen we have a fridge and I bought a coffee percolator that we use every Sunday.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 3 sets/6 reps/225lbs, 3 sets/6 reps/245lbs, 2 sets/6 reps/285lbs.
Ab Sling Knee Ups - 3 sets/10 reps/

I am approximating with the sets and reps. The weights were all over the place. I pressed what ever happened to be on the bar. The knee ups felt great and I really should be doing these more often.


Friday, November 03, 2017


Enjoying some deadlifts at 17 Wing gym during working hours. Truthfully I shouldn't say enjoying, This Keto diet is kicking my ass at the gym.

Leg Swings and Extra Stretching.
Deadlifts - 2 sets/10 reps/225lbs, 315lbs/6 reps, 385lbs/3 reps, 4 sets/1 rep/455lbs.
Reverse Hypers - 2 sets/12 reps/50lbs.

I don't really feel that strong but I'm loosing weight and right now and that's all that matters. 15lbs down.


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.