A Top 40 Weightlifting Blog

Tuesday, February 28, 2017

Garage Training

Training in my own space has been so great lately. It's cold but I dress accordingly. Today was only 0 degC so I went to work.

Leg Swings and Stretching.
Squats - 2 sets/bar/8 reps, 95lbs/8 reps, 135lbs/8 reps.
Below Knee Rack Pulls - 135lbs/6 reps, 225lbs/6 reps, 225lbs+chains/6 reps, 315lbs+chains/6 reps, 405lbs+chains/4 reps, 495lbs+chains/2 reps, 585lbs+chains/1 rep.
Good Mornings - 135lbs/8 reps, 2 sets/185lbs/8 reps.

Feeling pretty good right now. Full belly after supper and an awesome pump. Life is grand.


Monday, February 27, 2017

Yoga and Bench Press

Today at work we had an organized gym period. Scheduled was Yoga. I must say I'm not much for Yoga but it did work well for stretching and mobility before going to the weight room for Bench Press.

Yoga - 1hr. Yuck!
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 6 sets/3 reps/315lbs (first set was 4 reps), 3 sets/8, 8, 12 reps/225lbs.
Dumbbell Hammer Curls - 2 sets/12 reps/35, 40lbs.

I am experimenting with training frequency. I would like to train 6 day per week. Lets see how it goes. I also really like Dumbbell Hammer Curls combined with Bench Press. Again I'll see how it goes. Lots of volume today felt great.


Sunday, February 26, 2017


Training at the 17 Wing Gym today with my son. Squats were on the schedule.

Light Stretching and Mobility.
Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 6 sets/6 reps/275lbs.

I wore my knee sleeves during the 275lbs sets. No problem with the weight at all. Good speed but then there should be that light. After last weeks heavy training I felt like I needed a bit of a deload. My hips and hamstrings feel pretty good.


Friday, February 24, 2017

Bench Press in the Garage

Yesterday I bought a thermometer to put out in the garage so I know how cold it is. Today is was reading about -4 degC. Not so cold I can't get in some Bench Press.

Arm Rotations to warm up the shoulders.
Bench Press - bar/12 reps, 2 sets/12 reps/135lbs, 185lbs/12 reps, 6 sets/12 reps/205lbs.

I also did a bunch of other various exercises that I really didn't keep track of. Various styles of arm curls with a 35lbs dumbbell, cable extensions, seating shoulder presses with the 35lbs dumbbell, OH plate extensions.

Good volume and a good pump considering it's a bit chilly.

I must say that it feels amazing to be training in my garage again. I feel most comfortable with my own equipment. For next winter I will be sure to insulate and it will be toasty warm.


Thursday, February 23, 2017

Garage Training

Normally the weather this time of year in Winnipeg is colder than Mars. No, really, it is colder than Mars. This last week our temperatures have been right around the freezing mark. Since I got a heater for Christmas and I really miss my weights today I bundled up and got into the garage.

Squats - 2 sets/8 reps/bar
Bellow Knee Rack Pulls - 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps, 585lbs/1 rep.
Good Mornings - 2 sets/8 reps/135lbs, 185lbs/8 reps.

Right now my feet are frozen but I feel great for training in "MY" gym. Time for supper.


Bench Press

I took some time at work yesterday for training.

Shoulder mobility and light stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 315lbs/4 reps.
Bench Press Singles - 325, 335, 345, 355, 355.
Bench Press - 2 sets/6 reps/ 275lbs.
BN Smith Machine Press - 3 sets/8 reps/70lbs on bar.
Dumbbell Side Laterals - 20lbs/12 reps, 25lbs/12reps.

Not very strong but I didn't expect it to be considering how poor my training has been lately. Right now training is all about maintaining and learning.


Sunday, February 19, 2017


It is great to be home. My son and I went to the 17 Wing Gym for some much needed training.

Leg Swings and Stretching.

Squats - 2 sets/12 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs.
Squat Singles - 315, 335, 365, 385, 405, 425, 455lbs (double).
Squats - 2 sets/6 reps/225lbs.

I'm a bit surprised at my strength after such a craptastic couple of weeks while deployed. The first rep of 455lbs was easy but I stalled a bit on my second rep. Still very manageable. All the aches and pains I've been feeling lately due to lack of training will be no more after today.


Thursday, February 16, 2017


This trip has been crazy and I haven't had a chance to get to the gym very much. Tuesday I managed to get in some Squats.

Leg Swings and Stretching.
Squats - 2 sets/bar/12 reps, 2 sets/8 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/6 reps/315lbs, 365lbs/2 reps, 315lbs/6 reps, 225lbs/6 reps.

I was really motivated to hit many more sets than I did but the gym was so humid and there was no ventilation. Along with being very out of shape right now I just couldn't maintain. I'm still stiff today so it couldn't have been too bad.


Friday, February 10, 2017

Bench Press

I finally made it back into the gym. It's been almost two weeks now. Work is crazy and I just haven't had any time. I am currently in Florida, near Miami, with work. I was excited about trying some local gyms like I did in California but the local commercial gyms are terrible. Today I trained at the base gym where I am working.

Light Stretching.
Spent at least 20 minutes figuring out the bench position and rack heights.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 7 sets/3, 4, 4, 4, 3, 3, 4 reps/315lbs.
Close Grip Bench Press - 4 sets/6 reps/225lbs.

Not very strong but the volume felt good and I could feel my muscles enjoying every rep. I feel guilty when ever I take an extended break from lifting but deep down I know it's good for me. As I get older I find I am getting more picky on where I train. Both 24 Hour Fitness and LA Fitness almost made me physically ill the moment I walk through the door. The base gym had a much better vibe. Depending on schedule I'm not sure when I will train next but it will be Deadlifts.