RAAAW work

Trying to perfect technique, work on weakpoints, and build something that is non-existent (benchpress)

*We were back in the shed today. Missing DJ shed beats, but had a quick day with Stacey and Tom.


Squat
70 x 5
100 x 5
110 x 5
120 x 5
100 x 9
107.5 x 10
115 x 8
90 x 5


Bench. - I did a closegrip bench on monday and was still sore.

50 x 8
57.5 x 8
65 x 8
67.5 x 7
55 x 8 x 4   varied grip

Conv deadlift + straps

105 x 5
125 x 5
135 x 5
142.5 x 4

Nationals/Training Update

Lifting @ Nationals

Warmups felt alright for squats, but because of being rushed we dropped my opener to 220 to make sure I would hit it.

220 - 230 - 242.5 PR  3rd attempt squat didnt feel like a 100% max for once.

Warmups for bench felt off, Went up to 110 in the backroom for a hard single.  Dropped opener to 100.

100-107.5-110     110 was my best attempt.

Deadlifts.   Used my 32 squat suit to pull in.

215 -220 PR - 225 miss.


20kg PR total. I am satisfied for now, but still have major gains I want to make.



First Training Day post meet. April 21st 2012

Squat
135 x 8
185 x 8
225 x 5
275 x 3
135 x 8 x 2
95 x 8 x 2 Front squat

Some Leg curls and extensions which completly killed my walking ability.

Chinups 6 x 4

DB Press  25 x 8, 40 x 8, 50 x 8

Rows and Facepulls

Conv deadlift 135 x 5, 225 x 5, 295 x 1

I have slacked on my Blog updates, but now that training will be interesting again I will come out of blogging retirement.

Training in the past week

Wednesday March 6th

Squat
70 x 5
100 x 5
120 x 5
140 x 3
160 x 1Belt
175 x 4Wraps
180 x 4
185 x 2
190 x 2

Bench
60 x 5
70 x 5
80 x 5
85 x 3
87.5 x 3
90 x 3
92.5 x 3

Deadlifts
125x 3
145 x 3
175 x 3
190 x 1
205 x 2 Straps up
215 x 2



Sunday March 11th

Clocks went ahead last night so we lost an hours sleep.

Squats
70 x 5
100 x 5
120 x 3
140 x 3
160 x 1 Belt
175 x 3 Wraps
185 x 3
200 x 2 Straps down
212.5 x 2
225 x 1 Straps up

Squats in the suit werent perfect.  Too much hesitation.

Bench
60 x 5
70 x 5
80 x 3
87.5 x 3
95 x 1
100 x 1 2bd
105 x 1 1 bd
110 x 1 chest
115 x 1
120 x 1 Miss

Deadlifts
125 x 3
145 x 3
175 x 1

Saturday, March 3rd

Worked a hard weeks work, and worked in the morning before training. I had no idea how training would go but things seemed to stay glued together for another day.

Squat
70 x 5
100 x 5
120 x 5
140 x 3
160 x 1Belt
175 x 4Wraps
185 x 3
197.5 x 2
210 x 2 PR.    Parallel, Grinder, Max. But Im happy to have the weight on my back.   Easily satisfied?

Bench
60 x 5
70 x 5
80 x 3
87.5 x 2
95 x 1
100 x 1 2bd shirt
105 x 1 2bd
110 x 1 2bd
Where art thou bench?

Deadlifts
125 x 3
145 x 3
175 x 1  shut things down.

Wednesday Feb 29th

Back in the shed for some training.   6 weeks out from nationals. Crunch time.

Squats
70 x 5
100 x 5
120 x 3
145 x 3
160 x 1 Belt
170 x 4 Wraps
175 x 4
180 x 4

Added a rep to the squats from last week, and had some better speed.


Bench
60 x 5
70 x 5
77.5 x 5
82.5 x 3
85 x 3
87.5 x 3
90 x 3
All reps paused, Pr-ish for the 90 x 3

Deadlifts
125 x 5
145 x 5
170 x 3
180 x 3
190 x 3
200 x 1
210 x 1

Sunday Morning @ Global

Nationals is coming quick.

Squats felt smooth today.   Im not squatting as heavy as I did leading into last years nationals, But I feel like there's better speed on the weights Im doing now.

70 x 5
100 x 5
120 x 5
140 x 4
160 x 1 Belt
170 x 4 Wraps
180 x 3
190 x 3
200 x 1


Bench
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
97.5 x 1
100 x 2 Loose shirt
105 x 2

Deadlift
125 x 3
145 x 3
175 x 1

Training. ~ 7 weeks out

Sunday @ Goodlaugh
Back + Bicep work.
Squat
135 x 5
225 x 5
275 x 3
295 x 1
315 x 1
225 x 5 paused
All in a mirror, got to see what I was doing wrong technique wise.

Tuesday In the shed
Close-grip
40 x 10
50 x 8
60 x 6
70 x 4
80 x 2
60 x 20  Pinkies on rings


Wednesday @ global with Granville.  No huge numbers tonight, but one of those solid workouts that are important along the way.

Lower back was a little tired tonight, Found it tough staying tight below parallel.

70 x 5
100 x 5
120 x 5
140 x 3
160 x 1 Belt 
170 x 3 Wraps
175 x 3
180 x 3

Bench ( All paused)
70 x 5
75 x 5
77.5 x 5
80 x 5
82.5 x 5
85 x 5

Deadlifts
125 x 5
145 x 5
175 x 3
182.5 x 3
190 x 3
197.5 x 3
205 x 1

Saturday throw-down @ Global

Went to global today to change the scenery. Trained with Tk, Granville, Campbell and Jordan Foley.
Very happy with todays numbers, Not yet satisfied.

Squat
70 x 5
100 x 5
120 x 3
140 x 3
155 x 1 Belt
175 x 3 Wraps
185 x 3
200 x 1
207.5 x 1
197.5 x 1

Bench
70 x 5
75 x 5
80 x 5
82.5 x 6
87.5 x 4
92.5 x 2
97.5 x 1
102.5 x 3 loose shirt
105 x 2 miss 2rd

Deadlifts
125 x 2 conv, 1 sumo
145 x 2 conv, 1 sumo
175 x 1 conv, 1 sumo
200 x 1 sumo + belt

Im am glad that squats and deadlifts are finally coming around.  Bench, I need to add a day of high reps.

Wednesday Feb 14th

Trained at Global tonight with TK and BigTown.

My numbers are near where I need them to be, but things are coming back.


Squats
75 x 5
105 x 5
125 x 5
145 x 2
160 x 1 Belt
170 x 3 Wraps
177.5 x 3
185 x 3

?Bench? where you at
60 x 5
70 x 5
80 x 4
82.5 x 4
85 x 4
140 static hold
70 x 8

Deadlifts
125 x 3
145 x 3
175 x 3
185 x 3 Bottoms
195 x 3
205 x 2
215 x 2 Straps up

Sunday Training

I have been working flat out the past 2 weeks.  Been trying to fight off a cold for far to long. Today I decided to catch up on sleep instead of training in the morning.  Nationals is quickly approaching, so I went into to the shed tonight for some quick squats to get some blood in the legs.

Squat
70 x 10
100 x 10 x 4
100 x 5 paused

Bench
50 x 10
60 x 10
70 x 10

This is more of a rant then a training update.  I want to hit big numbers at nationals, but big things are going to have to change between now and April.

Wednesday Feb 8th

Squat
70 x 5 paused
100 x 5 paused
120 x 5
132.5 x 3
142.5 x 2
110 x 6
115 x 6
120 x 6

Bench
Legs up
50 x 5
60 x 5
65 x 5
70 x 5
75 x 5
80 x 3 Legs down
90 x 1

Deadlifts
125 x 3 conv
145 x 3
175 x 3 straps d (metal)
190 x 2
200 x 2 straps up
210 x 1
220 x 1

Sunday Feb 5th

This was not a good training day. First time Ive ever given up on training during a workout. Things did not feel strong. My Bodyweight is down. I have quickly forgotten to have regular meals, and seem to be paying for it. 

Squat
70 x 5
100 x 5
120 x 5
140 x 2
160 x 1 belt
170 x 3 wraps
180 x 3
190 x 1
No great speed on any of the squats, Lower back was not strong.  
The only thing I can take from this is that even on the worst of days I can grind out 190 - 200kg in wraps.

Bench
50 x 10
60 x 10
70 x 10
75 x 10
80 x 6
82.5 x 6
85 x 6
90 x 3
95 x 1

I had planned on diong some equipped deadlift practice, but I didnt have it in me.   Todays training total was 0 seeing I didnt do any deadlifts.

I need to get my shit together for Nationals.Pronto.

9 weeks to go.

Flushing out the sand

I am slowly starting to show less symptons of the V-S.

Back in the shed with the gang. HAF & DFA, DFD squats, GTFAD benchs, H(eavy)AF deadlifts,

Squat
70 x 5
100x 5
120 x 5
140 x 3
160 x 2 Belt
170 x 4  Wraps
175 x 4
180 x 4
190 x 1

Bench
60 x 5
70 x 5
80 x 5
82.5 x 4
85 x 4
87.5 x 4
92.5 x 2
Bench isnt feel as good as I would like. Need more assitance to rid myself of the noodle arms.

Deadlifts
125 x 3
145 x 3
175 x 3
182.5 x 3
187.5 x 3
192.5 x 3
200 x 2   second rep was a grinder so opted out of the 3rd

Sunday Morning @ global

Trained at 9 am so I was a little slower waking up for squat warmups. Once we got into heavier weights everything felt better.  I must say, squats are feeling sexy latley.

Squat
70 x 5 x 2
100 x 5
120 x 5
140 x 3
155 x 1
170 x 5 wraps
177.5 x 3 got lazy
190 x 3 squat motivation by TK
Money

Bench
60 x 5
70 x 5
 80 x 5
85 x 3
87.5 x 3
90 x 2 moved grip out
92.5 x 2
95 x 1
100 x 1

Deadlift
120 x 2 Conv, 3 sumo to knees
140 x 2 conv, 3 sumo to knees
170 x 1 conv
200 x 1 sumo

Wednesday Jan 25th

May have remembered how to squat again tonight.

Squat
70 x 5
100 x 5
120 x 5
140 x 3
160 x 2 Belt
170 x 3 Wraps
175 x 3
180 x 3
First rep of the wrapped sets were paused

Bench
60 x 5
70 x 5
80 x 4
87.5 x 3
92.5 x 2
85 x 3
80 x 4
80 x 5 2bd
80 x 6 2bd
80 x 7 2bd
70 x 9

Deadlifts
125 x 3
145 x 3
170 x 3
175 x 3
200 x 1
205 x 1

Sunday Jan 22nd

Squats
70 x 5
100 x 5
120 x 5
130 x 3
130 x 3 lb no belt
150 x 1 Belt
165 x 4 wraps
170 x 4
172.5 x  4
182.5 x 4

Todays squats did not feel the way I wanted them. I'm squatting in a different groove compared to normal.  Need more core strength to stay upright when I go lowbar. I can probably squat more highbar then I can lowbar.

Bench
60 x 5
70 x 5
80 x 4 x 4
95 x 4 2bd
100 x 4 2bd
155 static hold.  7 secs in the hands, 0.00001 seconds to fall to 3bds.  Tested tom's curl strength. He passed, I lived.


Deadlifts
125 x 3 conv
145 x 3 conv
170 x 1 straps down sumo
190 x 1 straps up

I threw on a 42 Metal squatter that Alex Kang sent me. I dont want to jump ahead of myself, But I think this is going to be  the* suit. I can keep the legs down low but still get my hips close to the bar compared to normal attempts I have in suits. 11 weeks to learn how to deadlift in a suit.

The Russians are training harder

Tonight was the first tough training session for Nationals.  Us young guy's almost puked a few times but pulled through and M1kean showed us up again. He must have been excited to go home and watch jeopardy because we trained fast tonight. Still, the Russians are most likley training harder.  Or 2x as much at least.

Squats
70 x 5
100x 5
120 x 5
135 x 3
142.5 x 1 lb no belt
150 x 3 belt
165 x 5 x 3 sets.   In wraps, First rep paused.
30 kg less then my best x 5 in wraps.   The pauses killed me.

Bench
50 x 5
60 x 5
70 x 5
80 x 8 x 3
85 x 2
90 x 1
92.5 x 1
90 x 5 1bd

Deadlifts
First 2 sets  double overhand hook grip. Rest were done double overhand with straps.
125 x 5
145 x 5
170 x 5
175 x 4
180 x 4
185 x 3
190 x 2 miss 3rd

note.
-weak abs.  142.5 lb squat I couldnt stop and almost fell through the floor
-I need more volume in the bench + work on the arch.  Lots of back assitance to be done.
-Stop being a puss in the deadlifts. I cant win national championships with a 205 deadlift.

Sunday Jan 15th

A friend from Moose Jaw,SK was here visiting this week so she trained with us on sunday morning.
A few days of partying for me so training wasnt that great this morning. Things just were  not firing.


Squat
70 x 5
100x 5
120 x 5
140 x 2
155 x 2
165 x 3 Wraps
177.5 x 2
190 x 1

Bench
60 x 5
70 x 5
80 x 5
85 x 4
90 x 3
92.5 x 2
95 x 1
100 x 2  1bd  + Loose shirt
107.5 x 2 chest

Deadlifts.  Conventional with straps. double overhand.
125 x 3
145 x 3
175 x 2
185 x 0
185 x 1 sumo

12 weeks out from nationals. I will be working + training hard until then.

Road to 2012 Nationals

Somewhat of an easeback after the heavier training on sunday.

Squat
50 x 5
70 x 5
100 x 5
120 x 5
130 x 2
140 x 2
150 x 1 Found depth.
100 x 5
100 x 8

Bench
50 x 5
65 x 5
80 x 5
85 x 3
92.5 x 2
97.5  x 1
100 x 3 3bd
110 x 3 3 bd
115 x 3 3bd

Deadlifts.  All done with straps. Stop at knee,Floor + Full rep= 1
125 x 3
145 x 3
145 x 4
145 x 3
175 x 1

As much as I need to push all 3 lifts hard, I need to slowly make my body more symmetrical.
My bodyweight was also down this week. Need to start forcefeeding myself again.
Flights are booked for nationals thanks to my parents.

Sunday Training

Squat
70 x 5
100 x 5
120 x 4
140 x 2
155 x 1 Belt
165 x 2 Wraps
180 x 2
195 x 1
210 x 1 Straps down.  32 super centurion. Tightest suit Ive worn.
230 x 1 Straps up. Paralell
242.5 x takeittakeittakeit. so much stopping power. I need to squat faster If I want to come back up
Squats felt much better today compared to wednesday when I felt like I was 70.
The 32 may be a competition suit. 34 will be better for training.

Bench
60 x 5
70x 5
80 x 3
87.5 x 3
95 x 1
105 x 2 2bd 40 Super K
115 x 1 1 bd
117.5 x 1 slow
115 x 1 faster + belted
120 x 1 PR

I think I will throw on my 38 in a few weeks, the 40 is still not tight.

Deadlifts
125 x 3
155 x 1 34 super centurion
180 x 1 Straps up
202.5 x 1
220 x 1
Called it a day


Although it wasnt my best day of lifting, It was still a good indication of strength.
Small break, then I will try to set tunnel vision on nationals and a big total.

Jan 4th 2012

I had too many excuse today but I was just weak.
Angry troll at the gym tonight.
Squats felt bad right from the first set.

Squats x poor effort x weak

Bench
60 x 5
70 x 5
80 x 5
80 x 8
80 x 8
80 x 8
70 x 8
70 x 6

Deadlifts
125 x 3
145 x 3
175 x 3
195 x 1 Belt
210 x 1
217.5 x 1 Felt good
227.5 x 0

Not the best way to start off 2012. I need to do some serious foam rolling and stretching.