A Top 40 Weightlifting Blog

Sunday, July 23, 2017


The garage is 30 degC. For my Canadian blood, that's hot. It's days like this to throw down and bend bars. Not real heavy tonight but not too shabby on the volume. Also my hand is feeling better.

Deadlifts - 2 sets/8 reps/135lbs, 2 sets/6 reps/225lbs, 7 sets/3, 5, 8, 4, 4, 10, 2 reps/315lbs.

The last 2 reps were just after a short rest after the 10 reps to bring my rep total to 36 reps.

I can't imagine how many calories I burnt. I know I was sweating nonstop and I had to towel off after every set. Time for a shower.


Saturday, July 22, 2017

Sports Day

On Friday my work had a sports day. Before work I went for my regular morning walk. After that I spent most of the day on my feet walking all over the place. A treasure hunt lead me to over 20,000 steps. I spent the evening with swollen feet. Holy Moly.
Today I spent the day with my son fishing. I caught a few and had a great day relaxing by the river.
Life is grand indeed.


Thursday, July 20, 2017

Bench Press and Squats

Numbers are still low but training hard will carry me past my previous bests. Sounds simple enough. Yesterday I did Bench Press late in the evening. I finished up at about 2200hrs. Here's how it went.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/185lbs, 2 sets/8 reps/225lbs, 4 sets/6 reps/275lbs, 2 sets/8 reps/135lbs.
Rev Grip Barbell Curls - 3 sets/12 reps/45lbs.
Various Other Curls.

Still a long way to go to get the numbers I had before the surgery.

Today right after getting home from work I put on my work out clothes and went out into the garage for some much needed heavy Squats.

Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar, 2 sets/8 reps/135lbs, 225lbs/3 reps, 315lbs/3 reps.

At this point I pulled on my SBD knee sleeves and grabbed my belt.

Squats - 405lbs/1 rep, 4 sets/1 rep/455lbs.

Take off the belt.\

Squats - 2 sets/4, 6 reps/315lbs.

455lbs felt really good. It made me work a bit but it wasn't overly heavy. The numbers please me.

Supper time and also time to enjoy the gains.


Monday, July 17, 2017

What A Great Day

In the morning before work I walked for 25 minutes. About 3km. During PT at work today I walked for almost 5km. After the walk I had about an hour before I had to pick up my wife so Deadlifts it is.

Deadlifts - 2 sets/6 reps/135lbs, 2 sets/6 reps/205lbs, the rest all singles, 275, 275, 325, 375, 425, 495lbs (miss).

I only missed the 495lbs because of a greasy gym bar and no chalk. My grip is back to almost normal after the surgery.

Today was a great day of pushing myself.


Sunday, July 16, 2017

Squats at 17 Wing

Today my son and I went out to the 17 Wing Strength Club. There isn't much in there weight wise for lifting but we managed to get in lots of sets and lots of reps to enjoy lots to volume.

Squats - 2 sets/8 reps/bar, 2 sets/8 reps/70kg, 2 sets/12 reps/70kg, 70kg/14 reps, 70kg/20 reps.

We spent the first while at the Strength Club moving around equipment. Through out the work out we also had some fun trying to do a handless squat with 40kg.


Saturday, July 15, 2017

Bench Press

All this week I walked in the morning. All except Wednesday when I needed the sleep. So 4/5 mornings walking for 25 to 30 minutes on an empty stomach. The early morning activity is making me feel much better. We had some time on Friday for some PT. I decided to do Bench Press. My hand and wrist is still not 100% but working the volume should correct that.

Light Stretching
Bench Press - 3 sets/8 reps/135lbs, 2 sets/6 reps/225lbs, 5 sets/4 reps/275lbs, 315lbs/3 reps, 2 sets/8 reps/225lbs.

Dumbbell Hammer Curls - 2 sets/12, 10 reps/40. 45lbs.
OH Plate Extensions - 2 sets/12 reps/45lbs.

Today my chest is tight and pumped. My wrist doesn't feel any worse for wear. It's going to take some time.


Wednesday, July 12, 2017


A really nice evening. Not too warm, nor humid and there is a pleasant breeze. I was tired after work and had a short nap on the couch before supper. Shortly after I dragged my butt out to the garage for some Squats. I really took my time with warm ups and ended up completing a good training day.

Leg Swings and Stretching.
Squats - 3 sets/8 reps/bar, 3 sets/8 reps/135lbs, 2 sets/8 reps/225lbs, 315lbs/4 reps, 315lbs/6 reps, 365lbs/3 reps, 2 sets/8, 10 reps/225lbs.
Ab Sling Knee Ups - 3 sets/12 reps.

No belt, straps, wraps, nor sleeves. The weight moved well and it didn't feel all that heavy, which it really isn't. Barry White was the soundtrack of my training. I Love It!!!


Tuesday, July 11, 2017

Walking and Other

Monday morning I headed out early for a walk. The walk around the block is my standard one and it takes about 25 minutes. I really enjoy the scenery as it leads me along a small lake in our neighborhood. There are Canada geese and ducks nesting and occasionally white pelicans.

Monday evening I tried out my left hand with some light Deadlifts.

Deadlifts - 3 sets/8 reps/135lbs, 3 sets/8 reps/225lbs.

My hand held up just fine. It will be fun to pull big weight again.

This morning I headed out for a walk again. Baby geese and ducklings made the walk more enjoyable.


Saturday, July 08, 2017

Bench Press

My hand is gradually feeling better. I've been on holidays with my family so no training. Today I got back under the bar.

Light Stretching.
Bench Press - 2 sets/8 reps/135lbs, (put on wrist wraps) 225lbs/8 reps, 2 sets/1 rep/225lbs, 315lbs/4 reps, 4 sets/2, 1, 1, 2 reps/335lbs.
Dumbbell Hammer Curls - 35lbs/12 reps, 40lbs/12 reps, 40lbs/12 reps.

It still hurts to hold the weight in my hand. Also, my pressing power has dropped considerably in the last 6 weeks. However, 335lbs for a double is a good place to start. I will be pressing 4 plates again soon.


Tuesday, July 04, 2017

Core Work

Outside temperature is 30 degC. It rained this morning so the humidity is making it really HOT! I wanted to do a little something in the garage so I did some core work.

Light Stretching.
Hanging Leg Raises - 4 sets/10 reps.


This is a very neglected area of my training. Today starts day one of core training.


Monday, July 03, 2017


It's been a while since I posted last but I have been keeping busy. I haven't done many organized training days but I have been walking in the morning and trying out my hand. It still hurts a bit and it limits my Bench Press and Deadlift.

Leg Swings and Stretching.
Squats (no belt, no knee sleeves) - 3 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/4 reps/225lbs, 5 sets/2, 3, 4, 6, 6 reps/315lbs.

I was also played with my keg which I filled with water and now weighs 150lbs. I just wanted to shoulder it. I did twice but cut my finger when putting it down on the second attempt. I also did some Bench Press.

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

I really took my time and today's training was a lot of fun.


Wednesday, June 28, 2017


Starting out slow and getting some volume under my belt. Not difficult but my body is tight and resisting the motion. After several warm up sets I started to feel better.

Leg Swings and Stretching.
Squats - 4 sets/8 reps/bar, 8 sets/6 reps/135lbs.

That's it, that's all. Seems like a good place to go from.


Monday, June 26, 2017

Getting Better

It's been 4.5 weeks since my carpol tunnel surgery and my hand is feeling better. It still isn't back to normal and I'm sure it will take many more weeks till I'm able to lift properly. On Friday last week I tried some Squats, working up to 225lbs for 2 sets of 4 reps. On Sunday I had a friend come over to train in my garage. This inspired me slightly so I pushed my limits. Here's how it went.

Leg Swings and Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 185lbs/6 reps, 225lbs/4 reps, 275lbs/4 reps, 315lbs/3 reps, 365lbs/3 reps, 405lbs/3 reps.
Bench Press - 135lbs/6 reps, 185lbs/6 reps, 225lbs/6 reps, 275lbs/4 reps.

The Squats felt good, the Bench Press felt terrible. My hand is still tender when applying pressure on the surgery location. Oh well, it will get better.

Today I got up early and went for a walk. I did include a bit of jogging but not much. I also tried a press up from laying to standing. This really hurt. I will try that again at a later date. At PT today I went for a walk. I didn't bring my cell phone so I don't know how far I went. After the walk I tried out my grip strength with some Deadlifts.6 sets/6 reps/135lbs. I used an overhand grip because gripping the bar underhand bothered my hand.

All I can say is, I'm on the mend and will get strong again.


Thursday, June 15, 2017

Keeping Active & Awards

I've been keeping active lately even though I can't lift. In the mornings before work I've been walk/jogging. It's very difficult because of my current weight but I have been making progress every time I go out. Today marks three weeks since my surgery so I decided to try some light squats. 

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

My hand feels pretty good. I will continue to add some light squats to maintain my mobility. I will also continue to improve my cardio training.

You may have noticed two medals on my page. Click on them and you will see. My blog is in the top 40 best weightlifting blogs on the internet and in the top 25 powerlifting blogs on the internet. I feel very proud that my efforts had dedication to my training blog are being recognized. 


Thursday, June 01, 2017

Walking Again

Went walking again tonight. This time my lovely wife joined me. Very warm evening 27 degC.

Distance = 2 km
Time = 22 min.

Not very much but I need to start sometime. I'm happy I'm getting out.


Wednesday, May 31, 2017


There isn't much I can do with my hand in this state. Being off all this week means I have lots of time. I've also been meaning to starting walking again. Add all that up and it's time to start beating the street. Today I walked to Shoppers Drugmart and back. Total distance 3.6 km. Not very far but considering I haven't done much walking lately my legs pumped up big time and heck, I have to start somewhere. Tomorrow I will get out again.


Friday, May 26, 2017


Today I went for carpol tunnel surgery. Everything went well but I will be away from lifting, anything heavy, for up to two months. This is a great opportunity for me to start walking and loosing some weight. I have been super happy with my training and the gains I've gotten lately. Hopefully there will be some amazing muscle memory and when I get back under the bar I will continue to make epic gains. The cardio starts Monday.


Wednesday, May 24, 2017


Training in the garage last night. With surgery on my left hand scheduled for Friday I really want to get some quality lifts done before then. I will be off lifting for 3 to 4 weeks. I won't know what to do with myself.

Leg Swings and Stretching.
Squats - 4 sets/6 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/1 rep, 405lbs/1 rep, 455lbs/1 rep, 495lbs/1 rep, 515lbs/1 rep, 3 sets/6 reps/225lbs.

515lbs is the second best Squat done in my garage. I'm pleased with my efforts. Now it's time for a training break.


Monday, May 22, 2017

Bench Press

On Saturday I was in Regina watching the Mettle War of the West Powerlifting Competition. A buddy of mine was competing so I came along to run his numbers. An epic strength day and now I'm completely motivated. Time for some Bench Press training in the garage

Light Stretching
Bench Press - 2 sets/12 reps/135lbs. 225lbs/8 reps, 315lbs/10 reps!!!, 4 sets/6 reps/335lbs, 2 sets/8 reps/245lbs.

OH Plate Ext - 2 sets/12 reps/45lbs (stretching and dynamic extension)
Rev Grip Barbell Curl - 45lbs/12 reps, 2 sets/12 reps/65lbs.

315lbs for 10 reps is another rep PB on the Bench. The Reverse Grip Curls really hammer what I'm trying to accomplish with forearm secondary training. I will continue to use this exercise and get stronger at tit.


Thursday, May 18, 2017

Bench Press and Squats

On Wednesday after work I got into the garage for some volume Bench Press.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 245lbs/12 reps, 265lbs/12 reps, 275lbs/12 reps, 285lbs/11 reps missed 12th rep, 2 sets/12 reps/225lbs.

Not a huge amount of volumes as per lately but 285lbs for nearly 12 reps is a PB for sure.

Today after work I have felt like my squat volume has been neglected so it was time to Squat.

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

I am fat and lazy. The last time I did this much Squat volume was 2 months ago. Terrible! Oh well, all I can do is work on it.