A Top 40 Weightlifting Blog

Sunday, February 18, 2018

Pitiful Squats and Skipping

As the title suggests the Squats today were less than stellar. However the skipping keeps getting better.

Squats - bar/8 reps, 2 sets/8 reps/70kg, 120kg/4 reps, 150kg/2 reps, 192.5kg/miss.

Skipping - 3 sets/160, 160, 170 reps.

Best skipping ever. I keep saying it over and over but I need to bring structure to my weight training is I want to make gains. On a positive note, my body weight is down again. 316.5lbs this morning. Ya me!!!

Saturday, February 17, 2018


Most evenings I find myself sitting around bored. Friday evening and tonight I decided to haul my ass off the couch, bundle up (it's cold) and go for a walk. Last night I went for a walk around the block which usually takes about 25 minutes during the warmer months. Tonight I went for milk to the Shoppers Drugmart down the road. I was out for about 35 to 40 minutes. Gotta keep active.


Thursday, February 15, 2018

More Fun Training

Training lately is all about frequency and trying new things. Today I did something that usually scares me so much I don't try it. Box Jumps.

Bench Press - 2 sets/12 reps/135lbs, 185lbs/12 reps, 5 sets/10 reps/225lbs.
Ab Sling Knee Ups - 4 sets/15 reps.
Box Jumps - 4 sets/10 reps.
Plate Ext - 4 sets/12 reps/45lbs.
Various Biceps Exercises.

Box Jump Video
Box Jump Video
A really good training day. I look forward to more fun training day like today.


Tuesday, February 13, 2018


Finally tried some conventional Deadlifts after work today. And, some Skipping.

Deadlifts - 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 4 sets/8 reps/225lbs.

Mixed in between the sets of Deadlifts,

Skipping - 3 sets/120 reps.

I notice that when I'm fatigued my skipping becomes difficult. Squats yesterday, my last set of skipping was tough. I was catching the rope about every 25 rotations. Oh well, I still was able to finish all the reps.

I'm down in weight again today. 318lbs BW.


Monday, February 12, 2018

Looking To Get Back Into A Routine.

Looking back at past posts I found some really good information.


As I have said before I am constantly leaning about Powerlifting. If someone could show me everything at once I wouldn't want it. Powerlifting, for me, is a journey and I need to find out things for myself. My education is my own. Yesterday and last night I learned a huge lesson.

Warm Up
Leg Swings and Stretching.
Squats - 75kg/6 reps, 125kg/4 reps, 165kg/2 reps.

Power Phase
Squats (with belt and knee sleeves) - 210kg/miss, 200kg/miss.

At this point I am frustrated and confused. The strength I had leading up to Nationals is gone.

Pump Phase
Squats (with belt and knee sleeves) - 6 sets/3 reps/160kg.

This weight felt better and I felt better for pushing through.

When I got to work I had a long conversation with a fellow lifter who told me about Hypertrophy Post Competition training. There are lots good articles online describing what it's all about. The following link is the article my friend told me to read.

No Nonsense Periodization For Powerlifting

So here is my plan for the next few months.

Day 1
Squats - 5 sets/12 reps
Bench Press - 5 sets/12 reps.

Day 2
Bench Press - 5 sets/12 reps.
Deadlifts - 5 sets/12 reps.

I want to keep it simple as this is my first time trying this. I am also starting ridiculously light, 70kg for all three lifts. I'm sure the weight increase will come quick but the first few training days are gonna suck.


This will become my new training regime. Of course I will continue to swim and skip but this will structure my weight training and hopefully I will return to some former glory.



Work time PT. The gym was crazy busy but the Strength Club was just right.

Squats - 2 sets/8 reps/bar, 8 sets/8 reps/70kg.

That's it, that's all. The most volume I've done in ages.Working on staying tight and showing good form.


More Skipping

I went to the 17 Wing Strength Club yesterday. I  didn't feel like lifting nor did I feel like swimming. I did however feel like skipping.

Skipping - 6 sets/110, 120, 130, 140 (with 20lbs weight vest),, 150, 100 reps.

Ab Sling Knee Ups - 3 sets/15 reps.

I'm feeling pretty good and the skipping is really fun. All that bouncing is helping dislodge all this stubborn fat. Maybe. 


Friday, February 09, 2018


On Fridays at work we have the opportunity to go work out. Today I went to the pool.

4 x 100m breast + 100m free.
8 x 50m alternate 25m free and 25m fly + 25m breast on 1:15
100m cool down.

1300m total.

It's been a while since I was in the pool but it didn't seem to bother. 1300m is a new PB. My first 25m of fly was awesome. My arm rotation was quick and I was really riding up on the water. I'm getter better. BW this morning was 320lbs.


Thursday, February 08, 2018

Getting On Track

Tuesday after work I went to the 17 Wing Strength Club and decided on Squats. More so Squats with knee wraps.

Light Stretching.
Squats - 2 sets/8 reps/bar, 2 sets/8 reps/70kg, 120kg/4 reps, 170kg/2 reps, 200kg/miss.

Yikes!!! Pathetic! I put on the wraps for the second set of 70kg and all sets after. This terrible experience has me understanding that I am no longer a strength athlete. Still a bit depressing.

Today I went to the gym with a new found purpose. High Intensity Interval Training HIIT is the way to go.

Light Stretching.
Bench Press - 2 sets/10 reps/135lbs, 225lbs/8 reps.

Alternate the following;
Bench Press - 5 sets/2 reps/315lbs.
Skipping - 4 sets/100 reps.

Skipping Video

Finish up
Bench Press - 225lbs/8 reps, 2 sets/12 reps/135lbs.
Hammer Curls - 2 sets/8 reps/35, 40lbs.

My heart rate was super elevated the entire work out. I feel GREAT!!!

Swimming tomorrow!


Monday, January 29, 2018

Working The I'm Posterior

Stressful day at work today lead to some great pulls.

Reverse Hypers - 2 sets/16 reps/50lbs, 2 sets/16 reps/75lbs, 2 sets/16 reps/100lbs.

Lever Machine Deadlifts - 90lbs/12 reps, 160lbs/12 reps, 300lbs/6 reps, 400lbs/6 reps, 500lbs, 6 reps, 610lbs/3 reps!!!

I know the weight is different but it sure sounds awesome. Tomorrow I hope I have trouble walking. I deserve it.


Sunday, January 28, 2018

Swimming and Bench and Core

I didn't feel motivated today but still dragged my big Butt to the pool and 17 Wing Strength Club for some activities.

200m free
200m breast
200m free
200m breast
4 X 50m free on 1:00m
100m cool down.

Not a very exciting practice but it still got my heart rate up and burned a few calories. After swimming I got into the 17 Wing Strength Club.

Alternate sets
Bench Press - 135lbs / 12 reps, 6 sets / 10 reps / 225lbs.
Ab Sling Knee Ups - 7 sets / 12 reps.

Feeling good!


Saturday, January 27, 2018

Catching Up

Recently my computer went down so I haven't had a chance to enter my training.

Tuesday 23 Jan 18
I trained with my wife after work.

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 6 sets/3, 2, 2, 2, 2, 3 reps/315lbs, 225lbs/8 reps, 135lbs/12 reps.

Skipping - 3 sets/120, 130, 100 reps.

Wednesday 24 Jan 18

200m free
200m breast
100m free
100m breast

6 X 25m fly, 25m free on 1:30.

100m cool down

The last 25m of fly I could barely get my arms over. But, it was an excellent work out.

Thursday 25 Jan 18

Squats - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 5 sets/2, 2, 1, 1, 1 reps/365lbs, 225lbs/8 reps, 135lbs/12 reps.

A really good work out.

Still feeling good and my weight is still heading in the right direction.


Thursday, January 18, 2018


Training with my wife this afternoon at the 17 Wing Gym. Unfortunately my wife forgot her shoes so she could train. This left me alone to Squat.

Leg Swings and Light Stretching.
Squats (with knee sleeves) - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 3 sets/6 reps/245lbs, 2 sets/8 reps/245lbs, 1 set/6 reps/245lbs.

I haven't done this much volume in a while. It felt pretty good because my cardio is much better from swimming. The breaks between sets were much shorter and I felt good.


Wednesday, January 17, 2018

Swimming and Dr Appt.

Not much time for swimming today as I had to fit it between sleep (I worked last night) and a doctor appointment.

200m free
200m breast
100m back
100m 1 arm fly.

4 x 50m (25m fly, 25m free hard) on 1:30

100m cool down.

The fly is getting easier but still a real challenge. The first set went well but the last I could barely turn my arms over. Awesome cardio training.

My doctor appointment today was a follow up of my part 2 medical from back in December. Blood work reviled that everything is normal but I have low testosterone. Who knew? There will be some more follow up on this and possible hormone treatment. Also, a chest / back X-ray reviled that I have osteoporosis in my thoracic area of my spine. Also, who knew? The doctor says there will be more follow up for both problems. Other than that I am feeling good and pretty damn healthy.


Tuesday, January 16, 2018

Weight Training

Together with my lovely wife to train at the 17 Wing Gym. It was busy today and I couldn't get into a rack because someone was doing curls. When he finally finished I asked, "are you done curling in the rack?" He gave an uncomfortable laugh because he realized his fault and confirmed he was done.

Elliptical  - 5 minutes warm up.

Bench Press - 135lbs/12 reps, 185lbs/12 reps, 2 sets/6 reps/225lbs, 2 sets/7 reps/225lbs, 2 sets/8 reps/225lbs.
Behind Neck Barbell Press - 50lbs/12 reps, 70lbs/12 reps.
Dumbbell Side Laterals - 3 sets/12 reps/20lbs.

My shoulders have been offering me a slight concern lately and feel a little under developed. Adding a few shoulder exercises won't hurt.


Monday, January 15, 2018


My pool time is getting easier. Today I did my entire warm up of 600m with out breaks.

200m free
100m breast
100m free
100m breast
100m free

4 x 100m (75m free hard, 25m breast easy) on 2:00

100m cool down.

Total 1100m

the hard 75's were really hard. I was gasping for breath. Not an easy thing to do in the water. It is getting easier.


Sunday, January 14, 2018

17 Wing Strength Club

Training today at the 17 Wing Strength Club. I decided to skip swimming. Tomorrow I will swim.

Squats - 2 sets/bar/6 reps, 7 sets/6, 6, 6, 6, 6, 8, 10 reps/70kg + monster mini bands
Skipping - 3 sets/100, 110, 120 reps.

Feeling really good about myself lately. BW 324lbs.


Saturday, January 13, 2018


I wanted to go swimming on Wednesday but the pool was closed. My wife and I were going to train on Thursday after work but it didn't happen. Friday I made sure I was going to swim.

200m free
100m breast
100m free
100m breast
100m free
100m breast

4x50m free paddles on 1:00

25m free sprint, 25m breast easy.
25m fly sprint, 25m breast easy.
25m free sprint, 25m breast easy.
25m fly sprint, 25m breast easy.

1000m total

I really like using the paddles. Swimming is getting easier.


Tuesday, January 09, 2018

Training After Work

I managed to convince my wife to go with me to the gym. We carpool together so if she doesn't want to go then I can't go. Funny how that works.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 5 sets/2 reps/315lbs, 2 sets/8 reps/225lbs.
Lever Machine Deadlifts - 2 sets/6 reps/90lbs, 250lbs/6 reps, 390lbs/6 reps, 510lbs/6 reps.

I really good work out. I feel that my strength is starting to return. The more I push my numbers I'm sure I'll get stronger. I'm still on the Keto diet and my weight is gradually going down. 325lbs this morning.


Sunday, January 07, 2018


Today was really good. Not epic but really good.

200m free
100m breast
100m free
100m breast
100m free

8 x 25m free/25m breast w paddles on 1:00

50m cool down.

1050m total.

New best for me in the pool. Time for some Squats.

Squats - 2 sets/bar/8 reps, 70kg/8 reps, 120kg/6 reps, 170kg/3 reps, 190kg/1 rep, 120kg/6 reps, 70kg/10 reps.

Nice combo of cardio and weights today. Feeling good!