A Top 40 Weightlifting Blog

Sunday, November 29, 2015


I forgot to post my Bench Press training from Friday. Oops!!!

Warm Up
Leg Swings and Stretching.
Bench Press - 60kg/12 reps, 100kg/8 reps, 140kg/4 reps.

Power Phase
Bench Press - 4 sets/1 rep/165kg.

Pump Phase
Bench Press - 6 sets/5 reps/130kg.

The Power Phase was a bit heavy and I didn't show the form I would have liked. The first single was really good but the others were touch and go. I had to dig deep on the Pump Phase. Good work out!



I feel like I am coming down with some sort of illness. Either that, or my body is disagreeing with the hard work I have been putting in lately. That said, Deadlifts today were not too bad.

Warm Up
Leg Swings and Stretching.
Deadlifts - 70kg/8 reps, 120kg/6 reps, 170kg/2 reps.

Power Phase
Deadlifts (with belt) - 4 sets/1 rep/227.5kg.

Pump Phase
Deadlifts (no belt) - 4 sets/6, 6, 6, 8 reps/140kg.

I was scheduled to be at work for noon so I had to cut things a bit short. I did get in lots of extra reps during the Pump Phase. I am pleased I did Deadlifts today. The muscle soreness I was feeling is now gone. Bring on the Squats!!!


Thursday, November 26, 2015


Continuing on from the success of last week's Squats I went up in weight on the Power Phase and caught up likewise in the Pump Phase. I feel that today is where I start my pre competition training. IE, I beat the crap outta myself today.

Warm Up
PT Test (Passed!!!)
Leg Swings and Light Stretching.
Squats - bar/12 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/2 reps.

Power Phase
Squats (with belt and knee sleeves) - 4 sets/1 rep/430lbs.

Pump Phase
Squats (with belt, no knee sleeves) - 6 sets/5 reps/285lbs.

I forgot to mention that I had my PT test before Squats today. I passed and that is all that matters. Now my focus is totally on training for Nationals. So far so good. Right now my posterior chain and hamstrings are enjoying the pump. To catch up on training I will Bench Press tomorrow before work.


Sunday, November 22, 2015


Not as strong as other training days but I grit my teeth finished the scheduled training.

Warm Up
Leg Swings and Stretching.
Squats - 2 sets/6 reps/20kg (bar).
Deadlifts - 2 sets/6 reps/100kg, 170kg/2 reps.

Power Phase
Deadlifts (with belt) - 4 sets/1 rep/220kg.

Pump Phase
Deadlifts (no belt) - 6 sets/4, 4, 4, 4, 5, 6 reps/140kg.

My posterior chain and core are enjoying a great pump. Deadlifts will get lighter but only if I keep working.


Friday, November 20, 2015

Bench Press

Work kind of threw a kink in my training this week. Today was my first free day to train since the epic day of Squats. My Bench Press today was stronger and more controlled than it has been in quite a while. No problems with any aspect of it.

Warm Up
Leg Swings and Stretching.
Bench Press - 60kg/12 reps, 60kg/8 reps, 100kg/8 reps, 140kg/4 reps.

Power Phase
Bench Press - 6 sets/1 rep/160kg (4th set was for a double).

Pump Phase
Bench Press - 3 sets/4 reps/130kg, 3 sets/5reps/130kg.

On top of a great training day I also bought some new supplements that I am taking today. A different pre-workout and post-workout drink. I won't get into details but both are exactly what I was looking for and right now I feel an awesome pump. Even more awesome is I am going out for "all I can eat" buffet in about two hours. I should phone ahead to warn them I'm coming.


Tuesday, November 17, 2015

Training For Nationals

Today was my first day of serious training for Nationals. Squats today went better than I thought they would. Feeling good!!! I changed my stance making it a bit wider. This seems to have made all the different. I feel more stable and get more drive out of the hole.

Warm Up
Leg Swings and Stretching.
Squats - bar (20kg) - 12 reps, 70kg/12 reps, 120kg/6 reps.

Power Phase
Squats (with knee sleeves and belt) - 6 sets/1 rep/185kg.

Pump Phase
Squats (with belt only) - 3 sets/4 reps/130kg, 3 sets/5 reps/130kg.

I was supposed to start the Power Phase with only 4 singles but I felt good and decided to push the limits where I'm starting. Next Squat training I will go up in weight and drop the sets to 4. One step at a time.


Sunday, November 15, 2015

Crappy Deadlifts

A day with crappy Deadlifts is better than a day without crappy Deadlifts.

Deadlifts - 70kg/6 reps, 120kg/4 reps, 170kg/1 rep, 220kg/2 reps, 250kg/miss.

A this point I was a combination of grouchy and distracted by a filthy club. Along with Deadlifts I ran the vacuum. I feel better that the club is now clean but my Deadlifts suffered.

I have discovered that for Squats and Deadlifts I need to be humble and start my Nationals training lighter than I would like. My Bench Press seems to be doing well. Some possible numbers are;

Squats - 180kg,
Bench Press - 160kg,
Deadlift - 225kg.

From this point I can follow the Hepburn routine the way it is meant to.


Friday, November 13, 2015

Destroyed Myself

Bench Press today was brutal.

Warm Up
Light Stretching.
Bench Press - 70kg/12 reps, 110kg/8 reps, 150kg/3 reps.

Power Phase
Bench Press - 160kg/2 reps, 165kg/1 rep, 3 sets/1 rep/160kg.
Bench Press (with Titan RAM) - 170kg/1 rep, 180kg/1 rep, 190kg/1 rep.

Pump Phase
Bench Press - 3 sets/5, 4, 4 reps/140kg, 3 sets/5, 5, 6 reps/130kgs.

I am working on staying tight on the bench. I was feeling good today so I decided to keep working. Fun stuff!


Thursday, November 12, 2015

Still Learning

My Squats lately have been bothering me. I haven't been making any gains in over a year so I've been analyzing everything. Today I widened my stance a little and things felt much better. I think I narrowed my stance because of the constant adductor problems. Time to get serious and get ready for Nationals with a new and improved form.

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 70kg/12 reps, 120kg/8 reps.

Power Phase
Squats (no belt, no sleeves) - 5 sets/1 rep/170kg.

Pump Phase
Squats (no belt, no sleeves) - 6 sets/4 reps/120kg.

Wide stance felt great. I will continue to run with this and hopefully I will get the gains I have worked for.


Wednesday, November 11, 2015

Training in Italy

I have been out of the country for several weeks. Lucky for me I was able to train while away. The following is a list of my training days. I wasn't able to post them until now because of security regs.

Squats 21 Oct.
2×Bar/6, 60kg/6, 100kg/6, 140kg/3, 3×180kg/2/1/2, 190kg,  200kg, 205kg.
120kg/4. Too hot and humid. Air quality is shit. Hard to breath.
Bench 22 Oct.
Bar/12, 50kg/12, 90kg/8, 130kg/6, 3x150kg/2, 160kg/1, 165kg/1, 130kg/6, 3×90kg/8, 8, 8.
WG Pull Downs
90kg/8, 100kg/6.
Deadlifting 26 Oct.
50kg/6, 90kg/6, 130kg/4, 170kg/3, 210kg/1, 240kg/1, 230kg/1, 210kg/1, 170kg/3, 130kg/4, 130kg/4.
Bench 27 Oct.
2×50kg /12, 2×90kg /12, 2×130kg/5, 2×150kg/2, 2×160kg/1, 165kg/1, 160kg/1,  2×130kg/6, 2×90kg/8.
Squats 28 Oct.
2x55kg/10, 2×95kg/6/8, 135kg/4, 2×175kg/1, 185kg/1, 190kg/1, 195kg/1, 175kg/1, 2×95kg/6/8.
Bench 31 Oct.
50kg/12, 90kg/12, 130kg/8, 3×150kg 1, 2, 1, 160kg/1, 160kg/1, 165kg/1, 160kg/1, 2×130kg/8, 6, 2×110kg/8, 6.
Cable ext.
Conc curls.
Squats 2 Nov.
75kg/8, 95kg/8 reps, 135kg/4, 3×175kg/2, 1, 1, 3×185kg/1, 2×135kg/4, 5, 2×95kg/8, 8.
Really busy gym tonight. Had to assert myself to get the squat rack and plates.
Bench 3 Nov.
50kg/12, 90kg/8, 130kg/6, 3×150kg/1, 2, 1, 2×160kg/1, 1, 165kg/1, 170kg, miss. 3x130kg/6, 6, 4, 3×90kg/6, 6, 6.
Extra stuff for fun.
Deadlifting 5 Nov.
95kg/6, 135kg/6, 175kg/4, 3×195kg/1, 1, 1, 2×215kg/1, 1, 175kg/4, 135kg/6.
Bench 7 Nov.
50kg/12, 90kg/12,  130kg/4, 6×150kg/1,  2, 2, 2, 3, 1, 6×110kg/6, 6, 6, 8, 8, 8.
More fun support work to further enjoy the pump.