Monday, December 15, 2014

Advanced 5/3/1 Week 3

Mon, 15 Dec 14

Leg curls 45x20, 90x20 each leg
Single leg extensions: 45x20, 90x20 each leg

Squats: 135x5, 175x5, 205x3, 235x2, 265x1, 295x5

Had a cold last week and have been feeling like crap. Back at it.

Wednesday, December 10, 2014

Advanced 5/3/1 Week 2

Wed, 10 Dec 14

Deads: 225x5,  225x3, 250x2, 285x1,  315x2x5, 315x10

No accessory work, getting a cold and my lower back was fried by the time I was done.

Saturday, December 6, 2014

Advanced 5/3/1 Week 2

Sat,  6 Dec 14

Bench: 135x2x5,  165x5,  185x5, 205x2x5, 205x6
OHP: 45x10, 65x5, 75x5, 85x5,  105x3x5

Went well.

Wednesday, December 3, 2014

Advanced 5/3/1 Week 2

Wed, 3 Dec 14

Deadlifts: 225x2x5, 255x3, 275x1, 305x3x5, 325, 345

Sumo style.  Back started getting tired and called it after 2 singles.  That's a good 100 lbs off of my strength beginning this year.  Sumo will be an adjustment, but I think I'll be able to go farther in the long run.

Advanced 5/3/1 Week 2

Tues, 2 Dec 14

Squats: 45x2x5, 160x5, 190x3, 215x2, 245x1, 270x2x5, 270x7

Pressed for time, so I'm going to try to split these up.  I'm guessing it will start looking less like actual 5/3/1 as I go along.  I'm going to continue working with the set/rep and progression scheme while getting back into heavy lifting.  For tomorrow I'll do the deadlift portion and some heavy singles.

Sunday, November 30, 2014

Advanced 5/3/1 Week 1

Sun,  30 Nov 14

OHP : 45x10, 75x2x5,  85x5,  95x4x5,  95x15
Bench: 45x10,  135x2x5, 165x5,  185x3x5
Curls: 45x3x15

Arms and shoulders fine.  Right knee is still tender.

Thursday, November 27, 2014

Advanced 5/3/1 Week 1

Thurs, 27 Nov 14

Deads: 160x5, 190x3, 215x2, 245x1, 270x4x5, 270x7
Squats: 140x5, 165x3, 190x2, 210x1, 235x3x5

Going to continue being conservative.  Throwing out the chins as they really don't do that much for my back and put my joints at risk.  I'll reevaluate that after one complete cycle.  I think it's more important to get back at the basic 4 movements (squat, bench, press and deadlift) and not screw around.  

Wednesday, November 26, 2014

Advanced 5/3/1 Week 1

Wed,  26 Nov 14

Bench: 45x10, 135x2x5, 145x2, 160x1, 180x4x5, 180x12
OHP: 45x10,  55x5, 65x3, 75x2, 95x3x5
Curls: 45x3x15

Staying conservative this time.  Try to avoid injury from overworking my joints.

Sunday, November 23, 2014

Advanced 5/3/1 Week 1

Sun,  23 Nov 14

Squats: 45x2x5,  140x5, 165x3, 190x2, 210x1, 235x4x5, 235x6
Deadlifts: 160x5, 190x3,  215x2, 245x1, 270x3x5

My knees and hernia repair spot have been very painful the last few weeks.  Today I felt well enough to try hitting the bare minimum in 5/3/1 just to see how I'd feel after.  

Tuesday, November 11, 2014

More rehab, weights

Tue,  11 Nov 14

Squats : 45x2x5,  135x2x5, 185x5,  225x5,  275x3x5, 225x8, 225x7
Bench : 45x10,  135x10,  185x5,  225x3x5, 185x11, 185x9

Pretty good.  Keep on with the plan and reassess on the weekend.

Sunday, November 9, 2014

Continuing rehab, weights now

Sun, 9 Nov 14

Bench : 45x2x5,  135x2x5,  225x3x5,  185x10,  185x7
Squats: 45x2x5,  135x2x5,  225x3x5

Kept things "light"  while putting a little stress on the body.  Knee is still tender when reaching full flexion.  Stiff after being seated for any length of time. Right shoulder and delt felt fine.

I'll do three workouts like this one this week.  I'll see if I can get some drop sets on the squat next time,  didn't want to push it too hard today.

Monday, November 3, 2014

Rehab work

Mon,  3 Nov 14

My right deltoid had been quite messed up before heading off to Vegas.  While in Vegas I hurt my right knee while on a 5 mile walk and got a mysterious bruise on my right hamstring.  Possible tear?   Anyhow,  I've not done anything for the past week to allow healing.  This week I'm going to do some stationary bike and empty bar work to get the joints moving and promote some blood flow.  I'll have my response and work from there.

Not the first time I've been hurt,  and I've gotten a little more cautious as I've aged.

Monday, October 20, 2014

Advanced 5/3/1 Week 3

Mon,  20 Oct 14

Squats: 135x5, 185x5, 225x3, 245x2, 275x1, 315x4x1, 315x4
DB Curls: 25x10, 35x3x5
Deadlifts : 135x10, 210x5, 245x3, 280x2, 315x1, 350x3x5

Conditions slightly less than optimal at the Aria gym,  but not impossible.  Smith Squats were a little weird,  but not too bad.  For Deads the bar was short and sharply knurled (bloody right shin) ,  plus hex shaped weights.   No belt,  no shoes,  no chalk.   Not too bad though.   I thought I'd be the only in the gym at 7 am,  but it was packed. 

Saturday, October 18, 2014

Advanced 5/3/1 Week 2

Sat,  18 Oct 14

Deads: 185x5,  215x3, 245x2, 275x1,  305x4x3, 305x9
Squats: 160x5,  185x3, 210x2, 240x1, 265x3x5

Mixed it up both sumo and conventional deadlifts.   Workout was easy.  Right deltoid is still tender,  so skipped pull ups.  Didn't bug me for the other exercises.   Off to Vegas tomorrow morning!

Friday, October 17, 2014

Advanced 5/3/1 Week 2

Fri,  17 Oct 14

OHP : 45x10,  65x5, 75x3,  85x2,  105x4x5, 105x14
Curls: 95x3x10
Bench : 45x10,  135x2x5 fail.

Right deltoid starting feeling tender during curls,  and I actually had to give up during bench warm ups.  In too much pain.  I'll have time to recover in Vegas lol.

Wednesday, October 15, 2014

Advanced 5/3/1 Week 2

Wed,  15 Oct 14

Bench : 135x2x5,  165x2, 185x1, 205x4x3, 205x11
OHP : 65x5, 75x3, 85x2, 95x1, 105x3x5
Curls: 95x3x10
CGBP : 135x3x10

Good workout.  Quite pumped.

Monday, October 13, 2014

Advanced 5/3/1 Week 2

Mon,  13 Oct 14

Squats: 160x5, 185x3, 210x2, 240x1, 265x4x3, 265x9
Pull Ups: BWx5x5
Deadlifts: 225x2x5, 255x3, 275x1, 305x3x5

Canadian Thanksgiving!  Lots of turkey and other assorted cards on board.  Workout was pretty easy.

Saturday, October 11, 2014

Advanced 5/3/1 Week 1

Sat,  11 Oct 14

Deads: 160x5, 190x3, 215x2, 245x1, 270x4x5, 270x8
Chins: BWx5x5
Squats: 140x5, 165x3, 190x2, 210x1, 235x3x5

Pretty easy.  One week until Vegas!

Friday, October 10, 2014

Advanced 5/3/1 Week 1

Fri,  10 Oct 14

OHP: 75x2x5, 85x5, 95x4x5, 95x13
Curls: 95x3x10
Bench: 135x2x5, 165x5, 180x3x5
CGBP: 135x3x10

Pretty pumpy again.  Warm up is a little bit different then programmed as the weights are so small I can't be bothered.

Wednesday, October 8, 2014

Advanced 5/3/1 Week 2

Wed,  8 Oct 14

Bench: 135x2x5,  160x5, 180x4x5, 180x12
OHP: 75x2x5, 85x5, 95x3x5
CGBP: 135x3x10
Curls: 95x3x10
Leg raises: BWx25

Pretty pumpy workout.  Lots of triceps work.

Tuesday, October 7, 2014

Advanced 5/3/1 Week 1

Tues,  7 Oct 14

Squats: 140x5, 165x3, 190x2, 210x1, 235x4x5, 235x9
Deadlifts: 160x5, 190x3, 215x2, 245x1, 270x3x5
Chins: BWx5x5

Figured out my 1Rms and am starting advanced 5/3/1. This version should work better for me as I'll be running four sessions a week.  It was pretty easy today,  and I hit 9 reps on the last set.  I always find the beginning of a program scary light,  but by the end I felt as if I worked out without killing myself.

Mon: Squat,  deads ,  chins
Wed: Bench,  OHP,  leg raises,  maybe something else.
Fri: Deads ,  Squats,  chins
Sat: OHP,  Bench,  leg raises

Primary is 5/3/1, secondary is 3x5, assistance is 25 reps.

Sunday, October 5, 2014

Post diet workout 2

Sun,  5 Oct 14

OHP: 45x10,  95x5, 110x5, 120x5, 130x5, 140x4, 130x7, 120x8
Deadlifts: 225x5, 275x5, 305x5, 325x5, 355x4, 335x3, 305x5

Still feeling out where I'm at strength-wise.  So RPE and RPT.

Saturday, October 4, 2014

Post diet workout 1

I Sat,  4 Oct 14

Squats: 185x5, 225x5, 275x3, 300x4, 285x6, 255x7
Bench: 135x5,  185x5,  205x3,  225x2, 235x5, 225x6, 205x8
Curls: 95x3x8
CGBP: 185x4, 165x8,  145x12

Ended the diet at 215.6 lbs and approx 20% Bf.  Over the past four weeks that's been a drop of 14.2 lbs and about 8.5% Bf.  I've dropped a few inches of fat everywhere.   Not sure where to go with a routine right now,  so just continuing with the full body workouts,  using a RPE and RPT scheme.   Basically feel out a four rep max,  then reverse pyramid back two sets.  That netted me 27 reps in Squats today at a weight enough to stimulate growth.   Three times over the week is good growth reps.

Wednesday, October 1, 2014

RFL Workout #7

Wed, 1 Oct 14

Squats: 175x5, 295x3, 240x2, 275x3x6
Bench: 135x5, 160x3, 185x2, 210x3x6
CGBP: 135x2x8
Curls: 85x2x8
Rows: 135x5, 160x3, 185x2, 195x3x6
OHP: 95x2x8
RDL: 225x2x6

Carbed up again.  Down to 215.4, almost 20 lbs since the beginning of August and almost 15 since starting RFL 3 weeks ago.  Only took an hour.  Was hard, but carbs really help.

Saturday, September 27, 2014

RFL Workout #6

Sat, 27 Sep 14

Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Bench: 135x5, 160x5, 190x3, 210x3x6
Curls: 75x2x8
Rows: 135x5, 150x5, 175x3, 195x3x6
CGBP: 135x2x8
OHP: 95x2x8
RDL: 225x2x6

Much easier with some carbs on board.  Lost another 2 lbs this week.  Not skinny yet, but getting close to 20% BF.  Subbed in the close grip bench for triceps as skullcrushers really weren't hitting my tris and were stressing out my elbows.  OHP for shoulders as lat raises weren't doing crap.  Two weeks dieting to go!

Wednesday, September 24, 2014

RFL Workout #5

Wed, 24 Sep 14

Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Bench: 135x5, 160x5, 190x3, 210x3x6
Curls: 75x2x8
Rows: 135x5, 150x5, 175x3, 195x3x6
Skullcrushers: 75x2x8
Lat Raises: 15x2x8
RDL: 225x2x6

Powered my way through the workout.  Had three cinnamon raisin bagels before the workout and it was like I was filled with rocket fuel.  Hopefully this won't have any negative effects on my weight loss, but we'll see.

Sunday, September 21, 2014

RFL Workout #4

Sun, 21 Sep 14

Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Bench: 135x5, 160x5, 190x3, 210x3x6
Curls: 75x2x8
Rows: 135x5, 150x5, 175x3, 195x3x6Lat Raises: 10x2x8
RDL: 225x2x6

Not terrible, but tweaked my back a bit and couldn't get into position for skullcrushers.  Only lost two pounds this week, but I had a bad week for adherence.  Kept binging on carbs.  Bought a set of calipers and did the skin fold test.  Put me at 23.99% BF, which is not wonderful, but puts me into CAT2 diet.  That means I get a 5 hour carb up around my next session Weds, and free meal on Sat.  Carb up will be cinnamon raisin bagels, no-yolks low fat noodles, tomato sauce, and for dessert three berry sorbet.

Wednesday, September 17, 2014

RFL Workout #3

Wed, 17 Sep 14

Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Bench: 135x5, 160x5, 190x3, 210x3x6
Curls: 75x2x8Skullcrushers: 75x2x8
Rows: 135x5, 150x5, 175x3, 195x3x6
Lat Raises: 10x2x8
RDL: 225x2x6

Hard work but I made it through.  At the end I was certainly beat though lol.

Sunday, September 14, 2014

RFL Workout #2

Sun, 14 Sep 14

Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Lat Raises: 10x2x8
Bench: 135x5, 160x5, 190x3, 210x3x6
Curls: 75x2x8
Skullcrushers: 75x2x8
Rows: 135x5, 150x5, 175x3, 195x3x6
RDL: 225x2x6

Not as bad.  Having a lot of rest certainly helps.  Down 9.8 lbs.  229.8 down to 220 even.

Wednesday, September 10, 2014

RFL Workout

Wed, 10 Sep 14

Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Lat Raises: 10x2x8
Bench: 135x5, 160x5, 190x3, 210x3x6
Curls: 75x2x8
Skullcrushers: 75x2x8

Rows: 135x5, 150x5, 175x3, 195x3x6
RDL: 225x2x6

To say this was brutal would be minimizing it.  I'm going to remove a set of warm ups here and there.  The diet is pretty easy to stick to.  Meat and lots of non-starch veggies.  Double protein shake for breakfast.  Four egg white and turkey feta sausage omelette with veggies in it for lunch.  Chicken breast or fish (almost a pound) with a boatload of veggies for supper.  A bowl of sugarfree Jell-o for an early evening snack.  Free meal on Saturday.  I'm currently CAT3 which is the fattest level and supposed to get two free meals a week, but I don't want to wreck this early on.  I may be CAT2 sooner then later, in which case I have one refeed and one free meal.

The diet is Lyle McDonald's Rapid Fat Loss.  He has a new faster version out today.  I tried dieting a few times earlier on this year but it just didn't stick.  I find it hard to get enough to eat when eating a full complement of carbs, fat, and protein.  When you are just eating protein and a few trace carbs and fats from veggies and the meat it allows you to eat larger quantities and stay full.

Sunday, September 7, 2014

Strength Testing

Sun,  7 September 14

Bench: 135x5, 185x5,  205x3, 225x3, 245x1, 265x1
Rows: 135x5,  185x5,  205x3, 225x3,  245x1
Squats :135x5,  225x5,  295x3, 345x1

I know it probably seems like I jump around a lot.  Weight stopped.  I have 45  days to the wedding,  so I'm starting Rapid Fat Loss.   I tested strength today to calculate my workout.  They will be simple 80% x 2x5 to get me in and out.

Wednesday, September 3, 2014

McCallum 5

Wed,  3 September 14

OHP: 45x10, 85x5, 100x5, 110x2x12
Rows: 135x5,  145x5, 150x3x15
Bench: 135x5,  145x5, 150x3x12
Curls: 70x5, 85x5, 90x10
Squats: 135x5,  165x5,  190x5, 200x15, 200x5
Pullovers: 60x20

Wife is back on 12 hour shifts,  so I tried to fit the whole workout in after work.  I thought I'd be smart and put the upper body first.   I got gassed after the first set of squats and pullovers.  I'll put the lower body first next time,  and it might be time for  preworkout  stims.

Monday, September 1, 2014

McCallum 4

Mon,  1 September 14

Squats: 45x5,  135x5,  165x5, 185x5,  195x2x15
Pullovers: 55x2x20
SLDL: 135x5,  135x5, 145x15
Leg Raises: BWx25
OHP: 45x5, 75x5, 95x5, 105x2x12
Rows: 115x5, 135x5, 145x3x15
Bench: 115x5, 135x5,  145x3x12
Curls: 45x5, 65x5, 75x5, 85x10

Traded my motorcycle for a different one,  so been busy playing.  Full session today.  I'm definitely improving.  Sets getting a little easier endurance wise.

Wednesday, August 27, 2014

McCallum 3

Wed, 28 Aug 14

OHP: 45x5, 75x5,95x5, 100x2x12
Rows: 95x5, 115x5, 135x5, 140x3x15
Bench: 115x5, 135x5, 140x3x12
Curls: 45x5, 65x5, 80x10

Those rows are brutal! By the time I got to the last set of curls I couldn't bear to even put the weights away.

McCallum 3

Tues, 27 Aug 14

Squats: 45x5, 135x5, 165x5, 185x5, 190x2x15
Pullovers: 50x2x20
SLDL: 140x15
Leg Raises: BWx25

I added 5 lbs to all the lifts and it still left me pretty out of breath for a while.  I was breathing hard for about 10 minutes after the workout.  The leg raises really torture my lower back, but I can feel them in my glutes quite well, so I'll keep at 'em.  Cardio tomorrow.  If time isn't too bad I'm going to do the upper body portion of the routine.  I should be able to hit these three times a week, which should be good enough for hypertrophy and tendon improvements.

Sunday, August 24, 2014

McCallum 2

Sun, 24 Aug 14

Rows: 45x5, 95x5, 115x5, 135x3x15
Bench: 45x5, 95x5, 115x5, 135x3x12

Don't laugh at the weights. Doing 15 rows without putting it down, a plate a side, is hard work!  Anyhow, finished up from yesterday.  Weather looks good for cardio  few days this week.

Saturday, August 23, 2014

McCallum 2

Sat,  23 Aug 14

Curls: 45x10, 65x10, 75x10
Squats: 45x10,  135x5, 155x5, 175x5,  185x2x15
Pullovers: 45x2x20
SLDL: 135X15
Leg Raises: 1x25
OHP: 45x5, 65x5, 85x5, 95X2X12

Leg raises really hurt my lower back after all the other stuff.   By the time I got through the OHP I was too beat to row or bench.  This takes a long time when you're not well conditioned.  Easily close to 1.5 hours.

Sunday, August 17, 2014


Sun, 17 Aug 14

Squats: 45x5, 135x5, 185x5, 225x5, 265x3x5

So pissed. Gained 3 lbs back this week somehow.  Anyhow, wanted to squat 305 for reps, but it wasn't happening.  Couldn't do anything after, just flat out exhausted.

Tuesday, August 12, 2014


Tues,  12 Aug 14

Squats : 45x5, 135x5, 225x5, 275x2x6

Managed to finish these.  Straight and to the point: just enough work to maintain strength.

Monday, August 11, 2014

Bench and rows

Mon,  11 Aug 14

Bench: 45x10,  135x10,  185x10,  225x2x6
Rows: 135x5, 185x5, 205x2x6

Felt sick afterwards.  Still dieting and feeling weak and unmotivated.  I'll squat tomorrow.

Sunday, August 3, 2014

Hex and Bench

Sun,  3 Aug 14

Hex bar deadlifts: 160x10,  250x10,  300x10,  350x5, 390x5, 410x5

Bench: 135x10, 185x10,  215x10, 225x3x10

Been slacking off.  Too much vacation and video games.  Weight currently at a whopping 235. Most I've weighed in a while.  Very disappointed in myself. Time to crack the whip.

Wednesday, July 30, 2014

Back from vacation, more prep work.

Wed, 30 Jul 14

Squats: 45x2x5, 135x2x5, 185x5, 205x5, 225x5, 200x11
Pullovers: 35x20
Bench: 135x10, 185x10, 205x10

Back from vacation. Continuing where I left off.  Was able to hit 11 reps on the squats before my knees turned to mush.  My left shoulder is a little sore and pullovers were slow and deliberate.  Bench went pretty good.

Thursday, July 24, 2014

Getting ready for 20 rep squats

Thu, 24 Jul 14

Squats: 45x2x5, 135x2x5, 185x5, 225x7
Pullovers: 35x20
Chins: BWx5

It was pretty hot today and I didn't feel too good.  I'll give it a shot on the weekend with a fan and some stimulants.  I might drop the squat to 200 to hit the 20 reps, but we'll see.  The tendons above my knees were pretty tight.

Sunday, July 20, 2014

Last Deload Day

Sun,  20 July 14

Squats: 135x2x5,  185x2x5, 215x5,  225x3x5
Bench: 135x2x5,  155x2x5, 175x5, 185x3x5
OHP: 45x2x5, 85x2x5, 95x5, 115x3x5

Last deload day. Fine.

Wednesday, July 16, 2014


Wed,  16 July 14

Squats: 135x2x5,  185x2x5, 215x5,  225x3x5

Stinkin' humid today! I'll press tomorrow.

Sunday, July 13, 2014


Sun,  13 July 14

Squats: 135x2x5,  185x2x5, 215x5,  225x3x5
Bench: 135x2x5,  155x2x5, 175x5, 185x3x5
OHP: 45x2x5, 85x2x5, 95x5, 115x3x5

Feeling the need to deload.

Thursday, July 10, 2014


Thu, 10 July 14

Bench: 45x10,  135x10,  185x10,  200x5,  215x5,  225x3,  235x5x5

Still pretty tough.

Deficit hex bar deadlifts

Sun,  6 July 14

Hex bar deadlifts (4" deficit) : 160x10,  250x10,  300x10,  330x5,  370x5x5

Hard work.  Storm was pretty well a dud.  My motorcycle blew over and a turn signal mirror broke off,  that's all though.

Saturday, July 5, 2014

Upper body

Sat,  5 Jul 14

Bench: 45x10,  135x10, 185x10,  200x5,  215x5,  225x3, 235x5x5

OHP: 45x10,  95x10, 115x5, 130x3, 140x5

Curls: 45x3x15

Nothing serious with TS Arthur today so far.  Bench was tough at the end,  I need more work before raising that.  Arms were pretty beat by the time work sets came up in OHP,  so called it a day.

Tuesday, July 1, 2014

Deficit hex bar deadlifts

Tues,  1 July 2014

Deficit Hex bar deadlifts (4x4 platform) : 160x10, 250x5, 300x5, 330x5, 360x5x5

Canada Day!  Same weight,  more volume, and from a 3.75" deficit.  Not too bad.  Slowly losing weight.

Monday, June 30, 2014


Mon,  30 Jun 14

Bench: 45x10, 135x2x5, 185x5,  200x5, 215x5,  230x5,  245x3,  255x2, 265x1

Sets up to a heavy single.  Wasn't sure I had anything more in the tank as my butt came off the bench at 265.  No worries,  overall went well.

Saturday, June 28, 2014

Hex bar deadlifts

Sat,  28 Jun 14

Hex bar deadlifts : 160x2x10, 250x2x10, 300x2x10, 330x2x10, 360x10

That was a good session!

Tuesday, June 24, 2014


Tues,  24 Jun 14

Bench: 45x10, 135x10, 185x10, 215x10, 225x5, 235x5x5

Curls: 45x2x30

The 5x5 set was hard,  but left a rep in the tank.

Monday, June 23, 2014

Hex bar deadlifts

Mon ,  23 June 14

Hex bar deadlifts: 295x3x10, 325x3x10, 360x3x10

I won't lie.  I  used hooks for the 360's. The girls were killing my softie little kitten paws.  :-)

Tuesday, June 17, 2014

Hex and OHP

Tues,  17 June 14

Hex bar deadlifts : 250x3x10, 300x2x10, 350x10

OHP: 45x10, 95x3x10, 115x2x10, 135x10

That was a lot of reps!  Made it through.

Saturday, June 14, 2014

Bought a new hex bar

Sat, 14 June 14

Hex bar deadlifts: 158x10, 248x5, 298x5, 328x5, 358x2x5, 408x3, 438x2, 458x1
Bench: 45x5, 135x5, 185x5, 215x5, 230x5, 245x5, 250x2, 255x1
Curls: 45x2x30

So, I bought a new hex bar this morning. I have always wanted one, but it was too expensive to get one locally. I saw there was a new shop in the area,  so I checked them out.  Picked up the bar for a song.  The bar weighs 68 lbs and is 86 inches long.  Well constructed.  The nurls weren't too hard on the hands,  but as things got heavier I put on my straps.   Managed to get an all time max lift which was a nice surprise.  My lifts have been pretty crappie lately.   Bench went nicely as well.

Here's me repping 358 with the bar.

Here's the single at 458.

Thursday, June 12, 2014


Thu, 12 Jun 14

Deadlifts: 135x5, 225x5, 315x5, 365x3x3

Couldn't get another set out.  My butt is sore after those - I'm definitely hitting my glutes and my quads are feeling it too.

Sunday, June 8, 2014

Upper body

Sun, 8 June 14

Bench: 45x10, 135x10, 185x10, 215x10, 230x4x10

OHP: 45x10, 95x5, 115x5, 135x4x5

Curls: 45x3x20

Good day. Built a raised planter yesterday and did some other yard work.  Took it easy today and had a great upper body session.  Added a set to my two main movements.

Thursday, June 5, 2014


Squats: 45x10, 135x5, 185x5, 225x5, 275x5, 300x3x5

Man, felt weak tonight and not very flexible.  Despite that, I made it.  Focus is still on cardio, and hopefully its starting to work.

Saturday, May 31, 2014

Upper body

Sat, 31 May 14

Bench: 45x5, 135x5, 185x5, 215x5, 230x3x5

OHP: 45x10, 95x5, 115x5, 135x3x5

Curls: 45x3x20

Bike's washed and waxed. Time for a ride, but let's work out first!  Bench was good, a little hard but might be able to add a set next time. Haven't done OHP for a while, hard but went well. Curls for tendon protection.

Wednesday, May 28, 2014

Squats and shrugs

Wed, 28 May 14

Squats: 45x2x5, 135x5, 185x5, 225x5, 275x5x5

Shrugs: 135x20, 225x3x20

Getting tired of not having a good session and feeling demoralized.  Worked my way up in fives until I felt that was just hard enough.  Finished the set and worked up a good sweat. Shrugs for traps.

Still doing cardio and cutting back on the food. Should be sunny for the next week so I expect to walk almost every day.

Sunday, May 25, 2014

Terrible, crappy session.

Sun, 25 May 14

Squats: 45x10, 135x5, 185x5, 235x5, 265x10, 225x10.

Chins: 5,5,5,5

Just felt like garbage. No energy. No strength.  Completely out of breath at the 265, exhausted after the 225x10.

Too fat for chins.  Well, except the ones on my face.


Thursday, May 22, 2014

Whole lotta benching.

Thu, 22 May 14

Bench: 45x10, 135x10, 165x10x10. (=60% of 1RM)

A little GVT inspired work today.  Light and pumpy to help with my shoulder.  Should be interesting on squat day - I estimate 245x10x10.

Friday, May 16, 2014

Cutting, reduced workout.

Fri, 26 May 14

Squats: 45x10, 135x10, 225x5, 275x3, 295x2, 320x3x5

Bench: 45x10, 135x10, 195x10, 215x10, 230x3x5

Not too bad.  Down 5 lbs from 229 last Sat am.

Wednesday, May 14, 2014


Wed, 14 May 14

Deadlifts (3.5" deficit): 135x5, 225x5, 315x5
Deadlifts (normal) 345x3, 365x8x2

Phew! That was hard. Tried a 345 deficit, but couldn't get past my shins.  Moved the boards, got myself together, and continued.  Wore my belt loose for the full out lifts. I can still get the full sensation of pushing against it, even though there's not a lot of pressure from it.

Sunday, May 11, 2014

Big session

Sun, 21 May 14

Anderson squats: 135x10, 225x10, 295x10, 345x10
Bench: 135x10, 185x10, 215x10, 225x3x10
Curls: 45x2x30

Squats were heavy., but that's the point. Got stars at 395 so I stopped. Bench was good, last two reps of the last set were slower, but didn't hitch.

Curls up to 30 reps, keeping the tendonitis away.

Monday, May 5, 2014

The Y in Sydney

Mon, 5 May 14

Deadlifts:  135x5, 225x5, 275x5, 315x3, 365x2, 385x1
Squats: 135x10, 225x5, 275x5, 315x3x5
Bench: 135x10, 185x10, 225x7, 225x5, 245x5

Had to wait for the rack so some deadlifts  first.  Some squats some bench then supper.

Saturday, May 3, 2014


Sat, 3 May 14

Squats: 135x10, 185x5, 225x5, 275x5x5

Worked my way up to what felt heavy while maintaining an upright torso.  Belt really loose as there's still too much fat in my old hernia area - belt was causing the newly formed fat to tear the scar tissue.  My power pants and erector shirt arrived but they're too tight (even using my proper measurements) and I'll have to send them back for something two sizes larger.

Tuesday, April 29, 2014


Tues, 29 Apr 14

Bench: 135x10, 185x10, 205x10, 225x5, 245x3, 265, 275, 280 PR.

Well, I'm the big 48 today. There's cake to be eaten and hotel plans to work on for the Vegas wedding in the fall.  Yeah.

So... Bench PR! Up another 5 lbs and edging towards that mythical 300 mark.  Then comes the three plates a side.....

Sunday, April 27, 2014

Bench and deadlifts

Sun, 27 Apr 14

Deadlift: 125x5, 225x5, 280x5, 330x3, 365x3x2
Bench: 135x5, 175x5, 205x5, 230x5x5

Lots of work around the house and on the car these weekend. Pretty beat up and tired, so kept it low 
and simple today.

Wednesday, April 23, 2014


Wed, 23 Apr 14

Bench: 135x10, 185x10, 205x10, 225x3x10

Probably won't be able to squat too heavy so I'll focus a bit on bringing my bench up.

Monday, April 21, 2014


Mon, 21Apr 14

Deadlift: 135x2x5, 225x2x5, 275x5, 325x3, 365x3, 395x2, 415F

Terrible. Couldn't get 415 past my shins.

Saturday, April 19, 2014

Bench press and upper body.

Sat, 19 Apr 14

Bench: 45x10, 135x2x5, 175x5, 205x3, 225x5x5
Rack Pulls: 225x2x10, 315x10, 405x10
Lat Pulldowns: 90x2x20
Curls: 2x25

Everything went well.  Added five more reps for the light fluffy curl work to keep the bicep tendonitis away.  I was busy today, but it was nice to have a workout with a bit of normalcy.

Put the summer tires and wheels on the Mini today.  What a hoot.  My little go cart has sticky tires now.  :-)

Friday, April 18, 2014

Squats, been 10 days...

Fri, 18 Apr 14

Squats: 45x2x5, 135x2x5, 200x5, 250x5, 295x3, 325x2x5
Curls: 45x2x20

First day squatting after a hectic 10 days. First the wife was sick for nearly 2 weeks, then I bought a car and had to keep going to get things done after work each day.  Weekends were crazy.  Got tired out after the second set and called it a day.  I'll bench tomorrow.  Got to get back into it with just over 5 weeks to the next competition.

Might have to call it quits for a while after that.  My weight is too high, my BP is too high, and I need to reduce both. 

Friday, April 11, 2014


Fri, 11 Apr 14

Deficit Deadlifts: 135x5, 225x5, 280x5, 330x3
Regular: 365x8x2

Phew! First sets were off of 4x4 blocks. Work sets were off the ground belted only.

Tuesday, April 8, 2014


Tues, 8 Apr 14

Squats: 45x2x5, 135x2x5, 225x5, 275x5, 315x3, 355x2, 385, 405 PR. (+2.5 lbs)

Wife's been sick past few days, so my schedule has been messed up. Yesterday was nice enough to drag the bike out of the shed.  I got stuck in the mud though and after an hour of rocking it and miring it deeper one of my neighbours came over.  Tipped it almost on its side and stuffed boards in the ruts.  Then we dragged it back and I was able to get back on my mats and drive it to the "launch pad".  Needless to say, that was enough for the day.  

A little tired today , but focused on squats and beat my meet PR by 2.5 lbs. (Metric weights vs imperial ftw.)

Sunday, April 6, 2014

Done with Smolov. (Bench and upper body)

Sun, 6 Apr 14
Simply beat to snot.  Going to think about my training. First I'll check my 1rm's, then go from there.
Bench: 135x2x10, 185x10, 205x5, 225x5, 235x3, 245x2, 255, 265 [PR1], 275 [PR2]
Shrugs: 135x2x20, 225x2x20, straps on now, 315x10, 405x10
Lat pulldowns: 90x3x15
Curls: 45x3x15

Traps are looking smaller - especially where there's no dead lifting in Smolov.  Bench was good, might have had another 5-10 in the tank but decided not to push it too much. My weight coupled with my old hernia scar is causing some squat pain. I've ordered a pair of power pants to give some additional compression and support and an erector shirt to help with standing up under the bar.

PS - It's been a couple of days and I was just working out my plans.  Realized that my max bench was only 260, and I added 15 lbs to it the other day!

Thursday, April 3, 2014

Smolov - Second Run, Day 9

Thu, 3 Apr 14

Bench: 135x3x5, 150x5, 165x5, 185x5, 205x6x6

Nice easy workout.  Squats tomorrow.

Tuesday, April 1, 2014

Smolov - Second Run, Day 8

Tues, 1 Apr 14

Squats: 145x5, 225x5, 235x5, 260x3, 290x2, 320x1, 355x7x3

WILL IT EVER STOP SNOWING? Ran out of gas at the end, but not terrible.  Missed just 3 sets.

Saturday, March 29, 2014

Smolov - Second Run, Day 8

Sat, 29 Mar 14

Squats: 45x10, 135x5, 235x5, 260x3, 290x2, 320x1, 355x2x3

Bench: 135x3x5, 150x5, 165x5, 185x5 , 205x5, 230x10x3

Couldn't finish my squats, my heart wasn't in it. Too heavy. Shoulder is still a little tweaked from the snowstorm, but bench wasn't a problem. I'll try the squats again tomorrow or Monday.

Wednesday, March 26, 2014

Smolov - Second run, Day 7

Wed, 26 Mar 14

Squats: 135x5, 225x5, 245x3, 270x2, 300x1, 335x8x4

Bench: 135x3x5, 145x5, 160x5, 180x5, 200x5, 220x8x4

Outside, it's SNOWMAGGEDON! Inside, it's Smolov's revenge!  Decided on a full session since I took the day off and haven't had to head outside to remove the snow yet. Squats were pretty hard. Bench wasn't too bad, but you can feel it getting heavier.

Tuesday, March 25, 2014

Smolov - Second run, Day 6

Tues, 25 Mar 14

Bench: 135x3x5, 150x5, 165x5, 185x5, 205x7x5

Started to consider adding weight. Looked at the last day of this cycle which has me doing 240x10x3.  Decided to stick with the plan as I want to push those out flawlessly.

Monday, March 24, 2014

Smolov - Second run, Day 6

Mon, 24 Mar 14

Squats: 135x2x5, 205x5, 230x3, 255x2, 285x1, 315x7x5

Pressed for time, so shortened the rest periods and pounded my way through them.

Friday, March 21, 2014

Smolov - Second run, Day 5

Fri, 21 Mar 14

Squats: 45x2x5, 135x5, 215x3, 240x2, 265x1, 295x6x6

Bench: 135x2x5, 145x5, 160x5, 175x5, 195x6x6

Took a vacation day today, had a nice breakfast, chilled for a bit then hit the gym.  Nice, "easy" workout.

Wednesday, March 19, 2014

Smolov - Second Run, Day 4

Wed, 19 Mar 14

Bench: 135x5, 145x5, 160x5, 175x5, 195x5, 215x3x10

Easy, but like I said, its more important for me to properly execute this lift without butt lift. I have to be flawless at my current level of strength.

Tuesday, March 18, 2014

Smolov - Second Run, Day 4

Tue, 18 Mar 14
Squats: 45x2x5, 135x5, 225x5, 250x3, 275x2, 305x1, 340x10x3

Man, squats were a lot of work - but not soul crushing. Time limited today so I'll bench heavy tomorrow instead of taking a day off.

Sunday, March 16, 2014

Smolov - Second Run, Day 3

Sun, 16 Mar 14
Squats: 45x5, 135x5, 210x5, 235x3, 260x2,  290x1, 320x8x4
Bench: 135x2x5, 150x3, 165x2, 185x1, 205x8x4

Wednesday, March 12, 2014

Smolov - Second Run, Day 2

Wed, 12 Mar 14

Squat: 135x5, 200x5, 225x3, 245x2, 270x1, 300x7x5
Bench: 125x5, 140x3, 155x2, 170x1, 190x7x5

Hard session, lots and lots of work.  Bench is super easy, but I know better after last time to risk overloading it.  The goal is to get that bench solid.

Monday, March 10, 2014

Smolov - Second Run, Day 1

Mon, 10 Mar 14

Squats: 185x5, 205x3, 225x2, 250x1, 280x6x6

Bench: 115x5, 135x3, 145x2, 160x1, 180x6x6

Diet is over so back into a program. Running Smolov Jr for squats and bench again.  My squat 1RM is 400 lb and bench is 260 lb.

Saturday, March 8, 2014


Sat, 8 Mar 14

Lots of reps: 135x10, 225x10, 265x8, 305x6, 345x4

Diet is done. Down 10  lbs over the month.  220 this am. Going to eat a bit more and let the workouts improve. I'll keep an eye on the scale and try to stay neutral or drop a bit more.

Friday, March 7, 2014


Fri, 7 Mar 14

Bench: 135x10, 185x8, 225x6, 235x4, 245x2, 255x1, 235x3x5

Good, heavy set.  Arms nice and full.

Tuesday, March 4, 2014

Bench press work

Tues, 4 Mar 14

Bench off pins (50% height) 135x5, 225x2x5, 275x4, 275x3
Bench: 225x2x5, 235x5, 240x5, 245x5

Benching off the pins took a little time to get used to.  Had to figure out where to get under the bar.  Setup was the safeties were about 50%  of my reach, so lift was off the bottom (about 4" off my chest), and then up to lockout, and back down under control.  Reset and lift.  No bounce, all explosive movement off the bottom.  Bench seemed pretty easy after that lol.

Monday, March 3, 2014

First *real* squat session since the meet.

Mon, 3 Mar 14

Squats: 135x5, 225x5, 275x3, 295x2, 315x1, 320x5x5

Still cutting, but I got psyched up and went to squat.  My legs felt pretty good.  I cleared a lot of crap out of my chest though, phew.  I was really gassed by the time I was done.

Sunday, March 2, 2014

Still cutting, bench

Sun, 3 Mar 14

Upped the weight on benches since I was doing well on them, despite having been sick and dieting.  I did a little squat warmup to working weigh, but no real sets - they're tomorrow.  Just not enough in the tank today and I was focusing on bench.

135x2x5, 185x5, 205x5, 215x5, 225x5x5

Squat warmups: 135x5, 185x5, 235x5, 285x3, 305x2, 315x1

Wednesday, February 26, 2014

Cutting continued...

Wed, 26 Feb 14

Squats: 135x5, 225x5, 240x3, 260x2, 290x1, 320x3x5
Bench: 140x5, 155x5, 170x3, 190x2, 225x3x5

Managed my 80% for squats and about 85% on bench. This cold is gone, but my chest is still throwing out crap.  The diet continues, but as long as I hold the intensity I should be fine.  I only plan to diet a little longer.

Saturday, February 22, 2014

Still sick

Sat, 22 Feb 14

Squats: 135x5, 225x5, 240x3, 260x2, 290x1, 320x3x5

Bench: 140x5, 155x5, 170x3, 190x2, 225x3x5

Managed my 80% for squats and about 85% on bench. This cold is still beating me up.

Tuesday, February 18, 2014

A Proper Session

Mon, 17 Feb 14

Bench: 140x2x5, 155x5, 170x3, 190x2, 210x5x5

CGBP: 185x3x5

Getting over a cold and stomach bug. Bench was good and CGBP was a little heavy.  Overall, pleased.

Tues, 18 Feb 14

Squats: 135x2x5, 210x5, 235x3, 260x2, 290x1, 320x5, 300x4x5

Had to squat today.  First set at 320 was soul crushing. Dropped it back to 300 to get my volume on the right side of the numbers. Was still pretty hard, but was starting to feel the groove by last set.

Sunday, February 16, 2014

Here we go....

Sun 16 Feb 14

I ended up getting a cold and diarrhea at the end of the week.  Today I still feel pretty crappy, but thought I should get my joints and muscles moving again.

Soooo...  a light workout just to break the rust off the body.

Squats: 135x2x5, 185x5, 225x5, 275x5
Bench: 135x3x5, 185x2x5

My body didn't feel strong enough to do more than that, so that's where I left it.

Tuesday, February 11, 2014


Tues, 11 Feb 14

Tried to get a session in yesterday but the home computer needed un-f*cking.  Tried to get a session in today, warmed up to 320 lbs, and my legs balked.  I just didn't have it in me.

I'll bench tomorrow and see how things pan out the day after tomorrow.

In addition, I started dieting.  Starting weight is 228 lbs. 

Saturday, February 8, 2014

Meet Day!

Sat, 8 Feb 14

Well, the big day is here!  I went in yesterday afternoon to set my rack and bench pin heights and weighed myself - I was 104 kg.  So no food or drink rest of the day.

First off, I managed to step on the scale at 101 kg, which was a drop of 3 kg since last night.  I was crazy thirsty this morning.  Drank a half gallon of half-strength Gatorade with some creatine (5 servings), glutamine (5 servings), and salt (2 tsp) in it.  Had a container of Mr. Noodles, a big cookie, and a few cups of chocolate Cheerios and I felt wired! 

Found the other guy in my weight class (105 kg, 40-49 years old) and basically followed him around.  Our squats were the same, his bench and deadlift were higher.  We warmed up together and it was pretty natural as to how to do it, considering we had two flights of lifters and were in the second flight.  The plan was to keep my lifts fairly conservative so as to not fail too much.

Squats:  165 kg (364 lb) opener, 175 kg (386 lb) second, and 182.5 kg (402 lb) final all three passed and the third lift was a lifetime PR. 
Bench: 110 kg (242 lb) opener failed on butt lift but was easy, 115 kg (254 lb) second passed, 120 kg (265 lb would have been a PR) failed on butt lift again and hurt my back.
Deadlifts: 195 kg (430 lb) opener passed, 202.5 kg (446 lb) foot moved failed, 202.5 again passed.

So, all in all I think I had a good day.  I managed to set a PR on my squats which was also a lifetime goal for me.  (Looking for 3/4/5 by age 50)

Thursday, February 6, 2014

Last workout.

Thu, 6 Feb 14

Squats: 45x5, 135x5, 170x5, 215x3, 250x2, 280
Bench: 115x5, 135x5, 155x3, 165x2, 185
Deads: 225x5, 255x3, 295x2, 315, 330

A nice easy session to work up to a single at 70% of 1RM. Paused and deep. Had to shovel 8" of snow this morning, but it was light and fluffy, so no stress.

Next session: the Meet.

Tuesday, February 4, 2014

Pre-meet workout to openers

Tues, 4 Feb 14

Squats: 45x5, 135x5, 225x5, 280x5, 330x3, 365x1
Bench: 45x5, 115x5, 135x5, 180x5, 210x3, 235x1
Deadlifts: 225x5, 295x5, 345x3, 360x2, 420x1

Warmed up to my openers in full apparel today, just to make sure there wouldn't be any wardrobe malfunctions. Everything stayed where it needed to and I made all my lifts. One workout to go on Thursday - light day, just about 70% of 1RM to stay limber.

Thursday, January 30, 2014

Heavy Squats

30 Jan 14
Squats: 45x5, 135x5, 225x5, 275x3, 315x2, 335x2, 355x2, 365x1, 375x1, 385x1

The first lift is my opener, the second lift is just prep, and the final lift will be my second attempt at the meet.  Did this without a mirror and probably could have gone deeper.  I'm sure the opener was fine, but the other two felt close.

I don't think I'll have an issue hitting depth meet day though.  I had to cut Smolov short as it was messed up due to storms, work, etc.  I only missed the last two sessions, so I got most of it.

Tuesday, January 28, 2014

Bench before the snow.

Tues, 28 Jan 14

Bench warmups: 145x5, 160x5, 180x3, 200x1
Work: 220x7x5

Easy. Thought I'd put the bench in today as I might have to shovel snow later.

Monday, January 27, 2014

Week three begins....

Mon, 27 Jan 14

Bench warmups: 135x5, 150x3, 165x2, 185x1
Work: 205x6x6

Squat warmups: 135x5, 200x5, 220x3, 245x2, 270x1
Work: 300x6x6

Truly, truly brutal after the two heavy days last week.

Sunday, January 26, 2014

Smolov week 2, day 4

CG Bench Press w 20 lb chains: 135x5, 145x5, 155x5, 170x3, 190x2, 210x1

Rev CG bench press: 135x5, 145x5, 155x5, 170x3, 190x2, 210x1

Bench Work: 235x10x3

Squat warm ups: 45x5, 135x5, 225x5, 275x3, 305x2, 330x1

Work: 345x10x3

Brutal. Took me almost 2.5 hrs. to get through this. I was also doing laundry in between sets lol.  Bench was pretty easy except bi reversed yesterday's pattern. Instead of doing 135+chains I did the weight -20 of chains.  So 170 was 150 lbs weights and 20 in chains.  High speed again.

Saturday, January 25, 2014

Two weeks out.

Sat, 25 Jan 14

CG Bench w chains: 45x5, 135x5, 135+20x5, 135+40x5, 135+60x5
Rev CG Bench w chains: 135+20x5, 135+40x5, 135+60x5
Work: 225x7x4, 225x10

Squat warmups: 45x5, 135x5, 215x5, 240x3, 265x2, 295x1
Work: 325x8x4

Nice long Saturday training day. Lots of close grip high speed work to start. First half of bench work paused, then high speed up. For fun I thought I'd see how many reps I could get out of 2 plates. (No bounce)

Foam rolled the hell out my hips and vastus lateralis. They've been a little beat up. Seemed to help.

Friday, January 24, 2014


Fri, 24 Jan 14

Deadlifts: 225x5, 315x3, 365x2, 400, 425

Beat my opener but couldn't hit my second attempt. Deadlifts just get in your head when you miss.

Thursday, January 23, 2014

Heavy squats

Thu, 23 Jan 14

Warmups: 45x2x5, 135x5, 205x5, 225x3, 250x2, 280x1
Work: 310x7x5

Man, with all the snow removal it was hard to grab the bar. Part of me just wanted to balance it on my shoulders hands free.

That would be the part I didn't listen to.

Wednesday, January 22, 2014

Blizzards and benching

Wed, 22 Jan 14

Warm ups: 140x5, 155x3, 170x2, 190x1
Work: 210x7x5

Blizzard outside today and no work. Decided to bench as my shoulders feel pretty good. I'll squat tomorrow.

Tuesday, January 21, 2014

Hip almost back to normal....

Tues, 21 Jan 14

Bench warmups: 135x5, 190x5, 210x3 wait, what...
Bench work: 195x6x6

Squat warmups: 45x2x5, 135x5, 190x3, 210x3, 235x2, 260x1
Squat work: 290x6x6

I decided to do bench first in case I couldn't squat and didn't want to risk getting bummed out.  Then I got confused looking at my work sheet and started doing my bench press warmups with my squat numbers.  Anyhow, needless to say bench went well.

My hip had the slightest hint of tenderness, but since the weight was far less and there was good high rep work I thought it would be good recovery stuff.  I've dropped the squat 1RM goal down by 10 lbs from 400 to 390.  I'm still hoping to hit 400 as my top lift in competition, but I don't want to wreck myself before the competition.

Monday, January 20, 2014

Hip still sore, but bench is good.

Mon, 20 Jan 14

Squat warm ups: 45x5, 135x5, 225x5, 250x3, 275x2, 305x1
Squats: 340x1x3

Bench warm ups: 45x5, 145x5, 160x3, 180x2, 200x1
Bench: 220x10x3

Started to squat, hip felt iffy until I hit weight and then it felt real heavy.  I stopped, and am planning on dropping that by 10 lbs to see how it goes.  Bench was easy, and I'll continue on for week 2 with that.

Saturday, January 18, 2014


Sat, 18 Jan 14

Squat warm ups: 45x5, 135x5, 210x5, 235x3, 260x2, 290x1
Squat work: 320x8x4

Bench warm ups: 45x5, 140x5, 155x3, 170x 2, 190x1
Bench work: 210x8x4

Knee sleeves and wrist wraps.  My right hip was getting sore by the end of the squats.  So, I guess I'm using my hips lol.

Thursday, January 16, 2014

Smolov continues...

Thu, 16 Jan 14

Squat warm ups: 45x5, 135x5, 200x5, 225x3, 245x2, 275x1
Squat work: 300x7x5

Bench warm ups: 45x5, 135x5, 155x3, 175x2 (paused)
Bench work: 195x7x5 (paused)

In Sydney for work so off to the Y! Nice long workout, chatted with a young powerlifting guy, had a great session.  Paused benches for the practice.

Tuesday, January 14, 2014

Smolov Jr. Bench

Tues, 14 Jan 14

Warm ups:115x2x5, 1390x5, 145x2, 160x1
Work: 180x6x6

Nice light bench day.  Felt really easy.  I'm following the program, which says that the lift I want to make for my top lift on competition day will be the result of this though.

Monday, January 13, 2014

Smolov Jr. to the end.... Squats

Mon, 13 Jan 14

Warmups: 45x5, 135x5, 185x5, 225x3, 250x1
Work: 280x6x6

Phew, that was a lot of work! Wore my belt and knee sleeves and were my knees warm!  It's going to be a weird work week but I think I have it sorted.

I'm running Smolov Jr. squat and bench with my 1RM set to my max competition lift goal.  Hoping this works.

Saturday, January 11, 2014

Heavy squats

Saturday, 11 January 2014

Squat Warmups: 45x2x5, 135x5, 225x5, 295x3, 330x2
Work: 360x5x2, 385x1

Heavy doubles today at my opener. A single of my second attempt. Walkout for 400, but didn't feel right, so only went down a few inches. Decided no injury is the better part of valour. 

Belted, knee and wrist wraps. Knee wraps were too tight on 400 as well and it was hurting my left knee quite a bit. 

Still confident I'll be able to hit the 400 by competition day.

Friday, January 10, 2014

More benching. I need it.

Fri, 10 Jan 14

Bench press warmups: 45x2x5, 135x5, 185x3, 205x2
Paused Bench work:  225x10x3

Working on my strict paused bench. After feeling out the weight I decided on triples at 225.  I'm going to move this weight some more until it's a smooth easy triple, since my opener is 231. I'm more confident in adding weight to my deadlift to help my score.

Thursday, January 9, 2014

Deadlift day

Thu, 9 Jan 14

Deficit deadlifts (3 3/4"): 225x5, 275x3, 315x2, 365x1
Deficit deadlifts (1 3/4"): 375x10x1

Feeling good today. Warm ups on 4x4 wood pieces, then dropped down to a pair of 2x6 for the work sets.

Wednesday, January 8, 2014

Bench day. bleh.

Wed, 8 Jan 14

Bench press warmups: 135x5, 175x3, 195x2, 215x1
Work: 235x4, 230x4x5

I was rushed tonight and just didn't feel my benches. My initial work weight was definitely too heavy, and my fourth was too much.  I reset and tried a fifth and left it on the pins - likely psyched out.  Dropped the weight down 5 lbs, but still felt really heavy.  Anyhow, finished up and called it a day.  Next session I'll see how I feel and it will either be 230x5x5 or 225x5x6.  Not sure yet.

Tuesday, January 7, 2014

Heavy squat day

Tue. 7 Jan 14

Warmups: 135x5, 210x5, 235x3, 260x2, 290x1
Work: 320x5x5

Man, that was hard. I probably should have balanced my warmups a little better but decided to switch things up a bit. I was REALLY beat by the last set. They'll need a bit of a tweaking. Wrist and knee wraps and belt.

Sunday, January 5, 2014

Figuring out my openers.

Sun, 5 Jan 14

Out nice and early to the gym with my coach to figure out my numbers for the upcoming PL meet in a month.  Warmed up and managed a PR in squats of 385 and deadlift of 455.  Bench number was 250.

Friday, January 3, 2014

Bench press work

Fri, 3 Jan 13

Big blizzard outside. I'm going to be doing a lot of snow removal later and have a competition practice on Sunday to set my lift attempts for my first competition in a month.

Floor presses: 135x2x5, 155x5, 185x3x5

No leg assistance, little arch, all chest and arms.

Thursday, January 2, 2014

Deload over

Thu, 2 Jan 13


Warmups: 135x5, 185x5, 225x3, 275x2
Work: 315x5x5

Belted, knee sleeves and wrist wraps. Man those SBD sleeves are tight!  Thought I'd do some remedial  floor press work after, but without pins on the outside of my rack I can't get in there.  No matter what I tried I simply couldn't get in the right position to lift.  I might try my floor jacks and some 4x4's next time to make a safety arrangement.