A Top 40 Weightlifting Blog

Friday, June 27, 2008

Friday Morning Work Out

I've been doing lots of thinking about my training since the competition. I found that I don't give myself enough credit when it comes to my strength and the weight I lift. Unless I'm getting ready for a competition and working with percentages I never lift to my potential. Today was a sample of the evolution of my future training.

Warm Up - 10 minutes Ellipse.
Squats (no belt) - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.
Bench Squats (18 inch bench) - 315lbs/6 reps, 315lbs/6 reps, 315lbs/8 reps.
Bench Press (in rack) - 135lbs/12 reps, 215lbs/12 reps, 275lbs/4 reps, 275lbs/5 reps, 275lbs/6 reps.
*Giant Set repeat 3 times*
Sit ups - 10 reps.
Weighted Machine Crunches - 10 reps.

The work out didn't take very long but I'm much happier with my numbers.


Wednesday, June 25, 2008

Post Comp Work Outs

Tuesday 24 July 2008

Warm Up - Bike 10 minutes
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 245lbs/6 reps.
Deadlifts - 225lbs/6 reps sumo, 225lbs/6 reps conv, 225lbs/6 reps sumo, 225lbs/6 reps conv.

A very easy and slow paced work out to get the blood flowing.

Wednesday 25 July 2008

Warm Up - Bike 10 Minutes, Elypse 10 Minutes.
Various Exercises - I was all over the gym for about 45 minutes trying everything.
Elypse - 10 minutes.
Stretching and 30 sit ups.

Felt good to do some exercises I haven't even looked at in some time.

Tomorrow I want to go out in the boat and just relax.


Sunday, June 22, 2008

2008 Manitoba Open Powerlifting Competition

Well its finally over and I'm quite pleased with my performance. Although I didn't set a new PB raw total I did however give myself some tools to use in training for my next meet. When ever that happens to be. Here's how things went.

Opener, 190kg No problem, I did it in the warm up room.
Second, 200kg No Problem, One red for depth.
Third, 207.5kg New PB, Three white lights, felt heavy but good.

Opener, 140kg No Problem, Easy opener.
Second, 150kg Equals my PB.
Third, Passed to get ready for the Bench Only portion of the meet. Stupid me, I entered both.

BENCH ONLY (wearing my Titan F6 Bench Shirt)
Opener, 180kg went up easy and fast.
Second, 185kg New PB, felt heavy in my hands but still went up quick.
Third, 190kg New PB, went up like the second. I could have gone maybe 5kg more.

Opener, 230kg felt heavy but an easy enough pull.
Second, 240kg by this time the tank is almost empty but still a good lift.
Third, 250kg Miss, I gave up. This is the lift I'm disappointed with. The bar was moving over my knees when I quit. Lesson learned and I won't leave another lift on the platform again.

Total 597.5kg raw.
RAW = Belt, singlet, shoes, and wrist wraps.

I learned a lot from this meet which I'm sure will help in future training. All in all a good day of lifting.


Friday, June 13, 2008

Last Day Of Training

Like I said, I screwed up my training cycle so today was my last week of training before my rest week then the competition. Today I wanted to perform all my opening lifts so there will be no surprises. Here's how I did.

Warm Up
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 425lbs/1 rep.
Bench Press - 60kg/6 reps, 100kg/6 reps, 140kg/1 rep.
Deadlift - 210kg/1 rep, 230kg/1 rep.

My opening lifts are all in red. Should be a good meet. Now I'll enjoy my week off.


Tuesday, June 10, 2008

Day 20 of 24

I found out today that I've managed to loose a week some where. I thought I had 2 more weeks of training before the competition and it turns out I screwed things up and I am now on my last week. Tonight I went over the HHG and threw on my bench shirt. I know I'm lifting raw at the competition but I just couldn't resist. The benching tonight made up for my poor deadlifts on Monday. Here we go.

Warm Up
Squats - 2 sets, 3 reps, 160kg.
Bench Press - 10 reps/60kg, 6 reps/100kg, 1 reps/140kg.
*put shirt (F6) on*
Bench Press - 2 board/160kg, 2 board/180kg, 1 board/185kg.

The 185kg 1 board felt quite controlled. I would have liked to try 190kg. Discretion is the better part of valour.
All in all a good night of powerlifting. Some good laughs with some good friends. Thanks.


Monday, June 09, 2008

Day 19 of 24

Today's work out was a bit off the wall. I usually train by myself so when I get together with a fellow lifter my gift of gab takes over and I stray from my scheduled work out. Here's what I managed.

Warm Up
Squats - 3 sets, 3 reps, 355lbs. (1 single 405lbs)
Bench Press - 5 sets, 4 reps, 265lbs.
Deadlifts - 3 reps/175kg, 1 rep/225kg, miss/255kg, 1 rep/225kg, 1 rep/237.5kg.

The deadlifts were done in the 17 Wing Strength Club Dungeon. It was nice to use kg plates and a quality bar for a change. Tomorrow night is the "Bench-a-Paloosa". It should be very interesting.


Saturday, June 07, 2008

Day 18 of 24

Didn't happen. Work has been crazy lately and I've been working more nights than days. My internal clock is completely screwed up. Concerned with over training I slept almost all day Friday then got called out again Friday night working until 0600hrs Saturday morning. Taking the time to rest is the smart thing to do. Next week I've taken off and will enjoy the uninterrupted week of training. Till Monday.


Wednesday, June 04, 2008

Day 17 of 24

Once again I feel great about my work outs. I've been working earlies this week (0600hrs) and I can feel it catching up with me. I'll have to go to bed early tonight and get some extra ZZZZZs.

Warm Up
Squats - 3 sets, 3 reps, 335/345/355lbs.
Bench Press - 4 sets, 1 rep, 295lbs.
Supported Rows - 3 sets, 6 reps, 180/205/225lbs.
Dips - 3 sets, 6 reps, all me/all me/me +10lbs.
Barbell Curls - 3 sets, 6 reps, 95/115/115lbs.
Deadlifts - 3 sets, 3 reps, 415lbs.

The dips feel really strong. I think my body weight right now is a bit over 300lbs so adding 10lbs is great for me. The bench press, which was the main exercise, felt really good and controlled. I didn't have a hand off and I paused every set.


Monday, June 02, 2008

Day 16 of 24

Another great work out!!! Check it out.

Warm Up
Squats - 3 sets, 3 reps, 335/345/345lbs.
Bench Press - 5 sets, 4 reps, 255lbs.
Deadlift - 4 sets, 1 rep, 495lbs.
Pull Ups - 3 sets, 6 reps, 90lbs assistance.
Rack Pulls (just above knees) - 3 sets, 1 rep, 585, 585, 675lbs.

I worked early today (0600hrs) and getting geared up was difficult. I managed a bit of "piss & vinegar" and didn't fail. I'll need the rest tomorrow.