A Top 40 Weightlifting Blog

Tuesday, May 22, 2018

Training On Track

Today is the first day of training that suits my new goals and aspirations. I am not a Powerlifter anymore. I'm not a competitive athlete anymore. I am just a middle aged fat man interested in losing 80lbs and leading a healthier lifestyle.

This morning I walked/jogged around the block. This evening I did weight training and walked again. I'm feeling the fat should just melt off me.

Squats - 2 sets/8 reps/bar, 8 sets/6 reps/135lbs.
Leg Extensions - 3 sets/12 reps/35, 70, 105lbs.
Lying Leg Curls - 3 sets/12 reps/35, 70, 60lbs.

After lifting I walked around the block again. I just hope I'm not too stiff and sore tomorrow.


Sunday, May 20, 2018

Squats, Walking, Bench Press and Skipping

Today is my Anniversary. I've been married to my best friend for 18 years. I love you more now and more tomorrow than ever before.

Yesterday evening I decided to get out into the garage for some Squats.

Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar, 2 sets/8 reps/135lbs, 225lbs/4 reps, 315lbs/1 rep, (knee wraps) 315lbs/3 reps, 315lbs/1 rep, 335lbs/1 rep, 335lbs/2 reps, 335lbs/1 rep.

OMG! That felt HEAVY! But, wasn't I was embarrassed how pathetic my effort was. I know why I wasn't on form. My sleep this week has been horrible. I've been a week at trying to get used to a new CPAP machine and I haven't been sleeping. My strength is showing it bad. After the crappy Squats I decided to go for a walk/jog around the block.

Today was Bench Press and I went to the Strength Club.

Bench Press - 135lbs/12 reps, 185lbs/8 reps, 225lbs/6 reps, 295lbs/3 reps, 5 sets/1 rep/345lbs.
Titan Ram Bench Press - 2 sets/6, 8, reps/295lbs.
Skipping - 4 sets/110, 120, 130, 140 reps.
OH Plate Ext - 2 sets/12 reps/45lbs.

Bench Press was pretty good. Still no where near as strong as I used to be. I decided to up the intensity a little and enjoy the wonderful warm, sunny weather by skipping out doors. I'm glad I did. Tonight I will be sitting in my garage, listening to records and enjoy some beer.


Wednesday, May 16, 2018

Deadlifts, Bench Press and Walking

A really productive evening with regards to training.

Leg Swings and Stretching.
Deadlifts - 2 sets/6 reps/135lbs, 225lbs/4 reps, 315lbs/4 reps, 2 sets/1 rep/405lbs, 3 sets/1 rep/455lbs, 405lbs/2 reps, 315lbs/6 reps.
Bench Press - 135lbs/12 reps, 6 sets/6 reps/205lbs.

455lbs Deadlift Video

My previous competitive powerlifter strength is practically gone. I don't think I could even manage 500lbs in the Deadlift right now. 455lbs felt quite heavy. I had a nice surprise when I put on my belt. 4 spare holes!!! Still losing weight. 308lbs BW.

After weights I went for a walk around the block. I equals about 2km.

Feeling AWESOME!!!


Sunday, May 13, 2018

Bench Press and Parkour

Yes I said Parkour. After training Bench Press in the garage I took my kids to the p'ark. There we played tag jumping and running over the many obstacles that are there. I'm still too fat to catch any of my kids but it was fun to finally be able to jump and run again.

Light Stretching and Mobility Work.
Bench Press - 2 sets/12 reps/135lbs, 185lbs/8 reps, 225lbs/6 reps, 275lbs/4 reps, 315lbs/1 rep, 4 sets/1 rep/335lbs, 345lbs/1 rep, 315lbs/3 reps, 225lbs/6 reps.

I don't really know how long we were goofing around at the park but we did walk for about 5km. During the walk we stopped at the playground for fun and games. Or, should I say "GAINS".


Friday, May 11, 2018


Changing over today to working heavy singles instead of so much volume. A weak start but I had to start some where.

Leg Swings and Stretching.
Hip Work with Small Band.
Squats - 2 sets/8 reps/bar, 70kg/6 reps, 120kg/4 reps, 4 sets/1 rep/170kg, 185kg/1 rep, 70kg/6 reps.

At this point I was out of time and had to get going. I find Squatting much easier when I was heavy. Oh well, I just gotta keep working.


Wednesday, May 09, 2018

Bench Press

A rather stressful day at work today made me lift this evening. I was going to take tonight off after the crazy Deadlifts yesterday but no I didn't.

Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 10 sets/6 reps/275lbs.
Dumbbell Hammer Curls - 4 sets/12 reps/35lbs.
Cable Press Downs (Lats) - 4 sets/12 reps/25kg.
OH Plate Extensions - 2 sets/12 reps/45lbs.

I was surprised at my strength gains. Last Bench Press day was 260lbs. A 15lbs increase is pretty good. No where near my best but considering I am still losing weight, pretty good.


Tuesday, May 08, 2018


What a glorious day. Time to open the garage door and Deadlift!

Light Stretching.
Deadlifts - 135lbs/12 reps, 225lbs/8 reps, 10 sets/66 total reps/315lbs.

315lbs, 10 reps

I am totally pumped from doing this training today. I took my time and enjoyed every rep. After training I ate a keto friendly dinner and drank a few keto friendly beers. Ya me!!!


Monday, May 07, 2018


PT at work today was supposed to be ultimate Frisbee. It turned out to be too windy so they pulled out a soccer ball. After watching several players go down I decided to dismiss myself and went to the Strength Club. I didn't want to lift anything so I skipped.

Alternate the following
Skipping - 150, 110, 110 reps.
Ab Sling Knee Ups - 3 sets/15 reps

Skipping Video

My heart rate got elevated for the entire time as I didn't take much rest between sets. Considering I haven't skipped in a while it felt pretty good.


Sunday, May 06, 2018

Bench Press

Off to the 17 Wing Strength Club today for some Bench Press.

Foam Rolling and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 8 sets/6 reps/260lbs, 2 sets/6 reps/275lbs.

Feeling good but my hamstrings and posterior chain are still very tight and sore from the "Squat-a-pallooza on Friday. Tomorrow I have PT at work and won't have time to train. Tuesday I'll get the last Deadlifts done.


Friday, May 04, 2018


OMG, I had to dig down deep to finish today's training. It was my last Squat training day of four Squat days so I wanted to push myself a bit.

Leg Swings and Stretching.
Elastic Knee Bands
Squats - 2 sets/12 reps/bar, 70kg/8 reps, 9 sets/6, 6, 6, 6, 6, 8, 6, 8, 8 reps/120kg. (60 reps total)

I feel very good for completing the 60 total reps. I was trying to convince myself to stop after 5 sets. I kept telling myself the this was the last day of four training days so I had to push. BW 308.5lbs.


Wednesday, May 02, 2018

Bench Press

This morning I went to apply for a new job. I won't go into details but after 21 years of service I feel it may be time for a change. The testing and interview only took the morning so I had the afternoon to go to the Strength Club for some Bench Press.

Light Stretching and Mobility.
Bench Press - 135lbs/12 reps, 205lbs/8 reps, 11 sets/6 reps/255lbs
Ab Sling Knee Ups - 12, 20, 20, 20 reps.
Various Arm Exercises.

I was feeling drained after the 8th set. I put on some high energy music then my blood began to boil. The rage started to build in me during the tenth set. Hence why I did an 11th set. It took several hours to cool down after training. This is something I need to keep track of. Not because it's negative but because I really like tapping into rage. It feels good considering the problems I've been having with anxiety lately.


Monday, April 30, 2018

Trap Bar Rack Pulls

I didn't feel like doing 10 sets of 6 reps Deadlifts tonight so I thought I would have some fun.

Trap Bar Rack Pulls - 135lbs/6 reps, 235lbs/6 reps, 335lbs/1 reps, 405lbs/1 rep, 475lbs/1 rep, 555lbs/1 rep, 666lbs/1 rep, 475lbs/1 rep, 405lbs/1 rep, 335lbs/1 rep.

It's Metal Monday so I was listening to Iron Maiden. Of course my top set had to be 666lbs. I haven't lifted anything remotely heavy in a while. It felt great to pick up something somewhat heavy.

Now that the fun is done. Next work out it's back to volume.


Sunday, April 29, 2018

Bench Press

The weather is wonderful today. A little windy but 23 deg C. Inside the garage it is lovely and warm. Perfect for Bench Press. My back is tight after replacing the rear brakes on my van yesterday. I guess sitting on the cold driveway most of the day caused me some issues. Training today helped loosen me up. Now I feel good.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 10 sets/6 reps/245lbs (last set for 10 reps).
OH Plate Ext - 2 sets/12 reps/45lbs.
Rev Grip Barbell Curls - 3 sets/12 reps/45lbs.

This morning I weighed 309lbs. Feeling good.


Friday, April 27, 2018


Lucky for me, I got the afternoon off work. So, off to the Strength Club I go.

Leg Swings and Stretching.
Squats - 135lbs/8 reps, 135lbs/8 reps, 9 sets/6, 6, 6, 6, 6, 8, 8, 8, 12 reps/245lbs.

I usually do 10 sets of 6 reps but I kinda got outta control. I've been dealing with some mental health issues lately. Training today made me think that I may be needing to tap into my inner rage more frequently. At the end of the work out I was almost vibrating. It's a feeling I haven't had in a while. Something to keep track of.


Tuesday, April 24, 2018

Bench Press

It is a lovely evening so I opened up the garage door for some records and Bench Press.

Light Stretching.
Bench Press - 135lbs/12 reps, 10 sets/6 reps/235lbs.
Dumbbell Hammer Curls - 5 sets/12 reps/32.5lbs.
OH Plate Extensions - 2 sets/12 reps/45lbs.

The Ketogenic diet is making me leaner all the time and the weight training is making me more muscular. I am really enjoying this journey.


Monday, April 23, 2018


Training at the 17 Wing Strength Club during working hours. Life is good!

Leg Swings, Foam Rolling, Stretching, Knee Band Walking.
Deadlifts - 70kg/8 reps, 10 sets/6 reps/120kgs.

The warm up went really well. Everything that does a body good. 120kgs is substantially more than the 225lbs I did last Deadlifts day but it didn't seem to bother me any. 15840lbs total volume.


Sunday, April 22, 2018

Bench Press

Training at the 17 Wing Strength Club today.

Leg Swings and Stretching. Elastic Band Walks.
Bench Press - 135lbs/12 reps, 11 or 12 sets/6 reps/225lbs.
Ab Sling Knee Ups - 3 sets/12 reps.

Lovely day outside so our days of indoor training is limited. I'm looking forward to training in the garage and outside. The Elastic Band Walks were great. I could really feel my hips and glutes. Great day of training. BW = 311lbs.


Saturday, April 21, 2018


Friday I was able to train during working hours. I went into the Strength Club and had an hour of volume Squats all to myself.

Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/8 reps, 9 sets/6 reps/225lbs, 245lbs/8 reps.

The mechanics of the Squat movement felt more fluid that before. The volume work is paying off for sure.


Tuesday, April 17, 2018

Garage Bench Press

Winter hung around way too long this year. Finally today it was warm enough to open the garage door and load up the bar. After a quick tidy up first.

Bench Press - 135lbs/12 reps, 10 sets/6 reps/225lbs. (last set for 8 reps)

My bar, my bench and my rack felt amazing. Saying hello to some old friends.


Monday, April 16, 2018


I brought my eldest daughter to the gym today and we took out some toys. Unfortunately, I couldn't take part because I believe I have a broken pinky toe. She was able to play with a large tire, a prowler, farmer's walk, and a large medicine ball. She will be sore tomorrow. I did Deadlifts.

Deadlifts - 135lbs/12 reps, 10 sets/6 reps/225lbs (last set I did 12 reps).

Right now my pinky toe is throbbing but I feel really good for training today. Currently I'm having some mental health issues that I will comment on later on.