A Top 40 Weightlifting Blog

Monday, May 31, 2010

2010 Nova Scotia Provincials

Here's the beef on the 2010 Nova Scotia Provincial Powerlifting Championships. The results haven't been posted. I'll post a link later.

Squats - 255kg, I probably left a bit on the platform. I opened low (225kg) which I found lightened the mood. I might have been good for 265kg. All things said and done, great squats.

Bench Press - 200kg, WOW!!! A 5kg competition PB. I wish I would have video taped to see how fast I pressed the bar. I might have been good for another 5 to 10kg.

Deadlift - 225kg, Yikes! The lowest deadlift I've done in competition. My opener went great. 250kg for my second came up strong but I over pulled and bent my knees. 252.5kg on my third came up just a strong but once again my knees bent. I squeezed everything, glutes and quads, to get the lock out but my left knee was vibrating. Something to work on.

I feel that I understand my gear now and I know how it works. The meet was really well organized with lots of volunteers. A great meet all around.


Saturday, May 29, 2010

2010 Nova Scotia Provincials

I back home from my latest competition. The Nova Scotia Provincial Powerlifting Championships were held in Digby. Here's how it went for me.

Squats - 225kg/245kg/255kg. All white lights.
Bench Press - 180kg/190kg/200kg. All white lights.
Deadlifts - 225kg white/250kg reds/252.5kg reds.

The only lifts I missed were my last two deadlifts. I had no problem getting the weight to lock out but my knees buckled at the top of the pull. The 225kg deadlift really dropped my total. Right now I'm barely awake so I'll comment more later.


Tuesday, May 18, 2010

Last Squat Day

Today I just wanted to go for my opening squat attempt.

Warm Up - 5 minutes stationary bike.
Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/2 reps with knee wraps.
Gear Squat - 545lbs/1 rep knee wraps and straps up.

This was by far the easiest squat I've made at this weight. I'll post the video later. So, right now my opening squat at the Nova Scotia Powerlifting Championships will be 250kg, 265kg second, 275kg third.


Friday, May 14, 2010


With my right triceps bothering me I've stopped benching. Wednesday's work out was a no go. Today's deadlifts were alright but nothing great. Here we go.

Warm Up - 6 minutes stationary bike.
Squats - 135lbs/8 reps, 225lbs/6 reps.

Raw deadlifts - 225lbs/4 reps, 315lbs/3 reps.
Geared Deadlifts - 405lbs/1 rep, 495lbs/1 rep, 565lbs/miss.

The 495lbs flew off the floor like it wasn't even there. I almost had the 565lbs but failed at lock out. Unusual for me.


Monday, May 10, 2010


Once again elbow pain has negatively effected my performance. Squats were amazingly strong today but elbow pain brought my work out to a quick end. I have spent some time this evening to research where the pain originates from. I have discovered that it isn't bursitis but it is tendinitis of the elbow that I have. Funny, a powerlifting with "tennis elbow". Here's how today went.

Warm Up - 7 minutes stationary bike.

Squats - warm ups, 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/2 reps.
Squats in Gear (suit and knee wraps) - 495lbs/1 rep, 555lbs/1 rep.


At this point my elbow was almost unbearable. Stripping the bar was excruciating. After thorough icing and an airborne smartie (400mg ibuprofen) I felt much better. I guess I'll be spending the rest of the week with an ice pack on my right elbow.


Saturday, May 08, 2010

Video of Bench and Deadlifts

Here is the video of Wednesday's bench and Friday's Deadlifts. The bench was way less than stellar.

Bench Press and Deadlifts


Friday, May 07, 2010


Today I was a bit concerned with how my back would hold up. In the past deadlifts haven't bothered my back. Not unless I was being stupid an not concentrating on technique. I had no such troubles today.

Warm Up - 6 minutes stationary bike.
Squats - 135lbs/10 reps, 225lbs/6 reps.
Bench Press - 3 sets/12 reps/135lbs. (varying grip width).
Sumo Deadlifts - 225lbs/3 reps, 315lbs/2 reps, 405lbs/1 rep.

At this point I watched the video I was making and found the I was pulling entirely with my lower back. Not good. I put on my deadlift suit for the following. Making sure to drop my hips and reach down for the bar, not bend over for the bar. I'll post the video later and you'll see the difference.

Sumo Deadlifts (Titan Superior) - 495lbs/1 rep with long hold at top, 515lbs/1 rep with long hold at top.

Hanging Leg Raises - 3 sets/12 reps

Last week end I bought a set of arm straps for doing leg raises off of a pull up bar. They work great in my rack. The best part is I only payed 2.99$ for them new in the box. Very Cool. My week end is off then Squats on Monday.


Wednesday, May 05, 2010

Video of Monday's Squats

Here is how Monday went.

Squat Monday


Bench Press

I'm not impressed with today's performance. I am however, pleased that my back is feeling much better. My bursitis is back and I am unable to keep my arms tight when benching heavy. As soon as I bend my elbow an ache shoots through my right elbow and I loose control. Here's what happened today.

Warm Up - 6 minutes stationary bike.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/8 reps, 275lbs/4 reps.
3 Board Bench In Gear (loose shirt) - 315lbs/4 reps, 405lbs/2 reps, 405lbs/1 rep, 405lbs/1 rep, 455lbs/1 rep.

After this my elbow is throbbing. Now I'm sitting in the basement watching a movie and icing both elbows. At least my back will be ready for deadlifts of Friday.


Monday, May 03, 2010

Max Effort Squats

Noticing a trend in competitions over the last while. Precompetition training has always gone good but I manage to peak a few weeks out. This time I'll drop a day of training and work out only one lift per day. Monday = Squats, Wednesday = Bench Press, Friday = Deadlift. Today Squats went well except I tweaked my lower back, again.

Warm Up - 6 minutes.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/2 reps, 405lbs/1 rep.
Squats in Gear - 405lbs/2 reps, 495lbs/2 reps, 515lbs/1 rep, 515lbs/1 rep, 525lbs/1 rep.
Walk Outs - 2 sets/hold for 10 sec/635lbs.

Right now I'm sore on my left side lower back. I took some prescribed anti-inflammatory and I'll take another before bed. Tomorrow I should feel much better. It was all worth it for the awesome work out.