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.