Went in just to do deadlifts today. Here's how it went...

Dl-

1x3 @ 120kg, 3x3 @ 140kg (Double over hand)
2x1 @ 170kg (Double over hand)
2x1 @ 220kg (mixed grip)
1x1 @ 260kg (mixed grip, add belt)
1x5 @ 260kg (Straps, belt)

Bent Rows-

1x8 @ 170kg

Shrugs-

1x8 @ 170kg

That's all I had time for today, but I feel like I got me good work in.

Wow it's been three weeks. I have trained 3 times in the last three weeks. Work has been incredibly busy. I have been given the responsibility of a 2.5 million dollar contract. It's my time to shine at the office, but alas it has taken the focus off of training for the time being. Not to mention, we just bought a house and I've had a bad cold for a couple of weeks. Needless to say, the stress levels are high for me these days. I got some bench and deads done last night and surprisingly, things were not as bad as I thought they'd be. Here's how things went:

Deadlift-

Warm up 4x3 @ 70kg, 90kg, 120kg, 140kg

Work 5x3 @ 170kg (375), 190kg (418), 220kg (485), 240kg (529), 260kg (573)

Bench Press-

Warm up 2x3 @ 60kg, 80kg

Work 5x3 @ 100kg (220), 110kg (242), 120kg (264), 130kg (286), 140kg (308)

I was relatively conservative, but I wanted to lift heavy enough that I felt human. All in all, pretty positive considering everything. I have been taking Tribustol and I believe its anabolic effect is helping me through this stressful period in my life. I can say without a doubt, Tribustol is an excellent product. I, along with RAW POWERLIFTING ONTARIO fully endorse this product. You can visit www.tribustol.com for information about this product.

I smashed DL's last night! 261kgs (575.4 lbs) for 5 sets of 3 reps. I'm feeling pretty stoked about pulling 318kgs for a single (701lbs) in a couple of months! I will pull 700lbs again!

Here's how the rest of the session went.

Bent Over Barbell rows-

3x3 @ 175kg (386lbs)

Barbell shrugs-

1x20 @ 175kg (386lbs)

Cardio-

20 minute mile on the treadmill set on a 5.0 incline.

That's all she wrote! Until next time...

Finally getting some good pressing time in. My elbow is much better! Still a bit of work to do, though. Had a very hot bath with epsom salts and felt like jello after. My target is to get back to a competition 190kg (420lbs) - 200kg (440lbs) bench by fall. Just have to stay healthy. More therapy, a.k.a torture this weekend.

So here's the numbers from last night.

Bench-

5x3 @ 135kg (298 lbs) This was really easy and I experienced minimal pain in my left elbow.

Hammer Strength Shoulder Press-

5x3 @ 4 plates / side. I perform paused reps with these. Some people call them wind up reps. Paused reps on this movement are particularly helpful for me. I believe the extra focus on drive causes greater flexion in my upper pecs and front delts.

Dumbell Hammer Curls-

5x5 @ 40, 45, 50, 55, 60 lbs

Dumbell overhead tricep press-

5x5 @ 15, 20, 25, 30, 35 lbs

All curls and tricep sets were performed back to back. No rest! Got a really good pump out of this. Powerlifter or not, everyone enjoys a good pump.

Train hard and stay injury free!

Today I spent 2 hours in a Hyberbaric Oxygen Chamber (Perry Tube) this morning @ http://www.ontariohbot.ca/. After one session I feel really good. I had a balls to the wall squat session last night and was incredibly sore this morning. When I got out of the chamber, all of the soreness was gone. INCREDIBLE! I will be going back for more treatments. It's a little expensive but not unaffordable. In my opinion, every athlete should be doing this. Imagine healing with up to 70% more efficiency!

Thanks to my wonderful and creative massage therapist Kay, at TCM (Total Care Management); the BAD tendinitis in my left elbow is diminishing. This past Sunday, I was in for the long haul. I was in for a 2 hour session. Acupuncture, electro-stim, hot cupping, and a ton of elbow massage work has helped me turn a corner. I managed to bench tonight with only a little pain. Although I used very conservative weight, 5x3 @ 130kg (287lbs), it was still an accomplishment to have very little pain through the whole training session. I'm not old, but old enough that injuries linger like, flatulence after cabbage rolls! I'm feeling really good about things!

Last night, I officially used the most weight I've ever used to train squats. It's not the most I've done for a two or three rep set, but the most I have ever used to train multiple sets and reps. I managed 230kg (507 lbs) for 1x3, 1x2, 1x2, 1x2, 1x1. That's ten reps total. I was incredibly pleased with this. It will take a session or two before I get all 5x3 ='s 15 reps, but I confidently know that won't be an issue. This year will be a year for several personal bests!

Deadlifts were the order of the day here. Things are starting to get heavy. Over all, I was pleased with my training session. It has been a while since I have trained at this level (6 years to be exact), so I can't complain. Here's what went down last night on the platform.

Deadlift-

5x3 @ 260kg (573.1 lbs) I managed the first four sets ok. The first two were tough,the third was good and the fourth as well. The fifth was really tough, I managed two reps and three quarters of my third rep. The glutes and back had enough, plain and simple. If feels really good to be lifting heavy weight again and I'm looking forward to a year of personal bests.

Bent rows-

3x3 @ 170kg

Shrugs-

3x3 @ 170kg

Uphill cardio-

I set the treadmill to a full incline and busted out a 20 min mile, straight up hill. That got the sweat flowing! About 20 mins worth of stretching and called it a night.

Well, it took a year! First training session of the year and I have finally reached a level that I consider respectable squatting! I hit 5 sets of 3 reps with 225kg (496lbs) tonight. I guess all that turkey and beer wasn't as bad for me as I thought. Ha, ha... The kicker tonight was that I had plenty in the tank. I'm really stoked about hitting 230kg (505lbs) next week for 5 x 3. I opened with 230kg at the 2011 Toronto Open in February last year, so I figure I should be able to easily open with 260kg at my next meet. Bring it on 2012, I'm ready for ya'! I would like to thank my wife for her support and putting up with my moods when I'm 'prepping' for a training session. I have given her an awful moody 2011 and would like to thank her from the bottom of my heart for all that she does for me.

I got some work done on my elbow on Thursday. Acupuncture, electro-stim, and to finish it off, some cupping on my lower triceps and back. I have my next session on Sunday morning. My elbow feels a lot better. After the session last week my elbow was engorged with blood, which is a good thing to promote healing. We'll see!

Have a great 2012, stay safe and train hard!

Well, it looks like I'm going to have to get work done on my elbow. I'm going to drop down to 110kg on the bench for 5x3 and work my way back up again. I have a massage therapist who is really good at acupuncture and has really helped me in the past.

Here's the number's from last night:

Bench-

Warm-up 3x5 @ 70kg, 2x3 @ 90kg, 1x2 @ 110kg, 1x1 @ 140kg (These all felt Okay with only a little pain)

Working sets 5x3 @ 145kg ended up being 2x2. I was going to see if I could bear 5 doubles and upon trying my third set, realized that was not in the cards. My left elbow swelled right up. After having a tantrum I hit some cardio and went home to a bottle of Naproxin and Ice. Man, if I could just get over this bloomin' hump, I'd be all set to hit a 750kg total at the NY Open Championship in March. Then I could finally leave a contest with a smile on my face.

The last few training session have gone pretty well.

Bench was better, I managed to get a double on my first set with manageable pain and then 4 singles @ 145kg (320lbs). None of the sets were without pain, but it wasn't so bad that I couldn't at least get a single in. The weight is heavy enough that my CNS won't suffer for the lack of volume. Once my elbow is completely better, I will smash this for 5x3 and keep moving upward.

Deadlifts were an easy 5x3 @ 250kg (550lbs). I got nuts and tore it up! I finished up with 3x3 @ 170kg bent over rows (stop and go) and then 3x3 @ 170kg shrugs.

Squats were good. I managed 5x3 @ 220kg (485 lbs) last night and was very happy about it. I'm only 10kg away from where I was for sets and reps when I squatted 280kg. Finished with some standing barbell toe presses @ 120kg (265lbs) for 1x20.

Hopefully I will post again before Christmas! Merry Christmas everyone!

Last night was tough. My knees were really sore. My Vastus Medialis on both legs was quite tight last night and causing pain in both knees.

Squats-

5x3 @ 220kg (485 lbs)
This ended up being 5 sets x 1 rep. I will feel better next week and hopefully get all 5 sets of 3 reps. I am going to get more aggressive with stretching and throw some water therapy in there and do some running etc in the deep end of my pool.

Standing barbell toe presses-

1x20 @ 70kg

2 min plank, cardio, Stretching to finish.

Last night was a good one. As long as I don't have to press, I'm in good shape.

Deadlifts-

Warm up with 3x3 double overhand with 120kg (265 lbs), then 170kg (375 lbs) over under for 2x2 and 220kg (485 lbs).

Working sets were 5x3 @ 240kg (530 lbs), over under. I hammered these no problem. Good session!

Finished off with 3x3 bent over rows, stop and go with 170kg (375 lbs) and 3x3 shrugs with the same weight.

Stretching and then out for the night. Thanks to Eric Rautenberg for keeping me company and training. It's always good to train with another strong athlete.

Wednesday night was chest night. I thought I'd try some working weight to see how my elbow felt under strain.

Bench-

5x3 @ 145kg(320lbs)

Warm-up with 3x5 @ 70kg, 2x3 @ 120kg
Working sets with 5x3 @ 145kg and I managed one set with high-moderate pain in my left elbow and then I tried another set and felt like my tricep tendon was going to snap. Anyway, at least I got some work in and it's quite obvious my tendinitis is far from getting better. (Sigh)

Did some very slow, palm up cable tricep extensions with 5lbs for a couple of sets of 40 reps. This really got the blood into the area. Hit the ice when I got home.

Finished of with cardio and stretching.

Squats went well tonight. Very pleased!

Here's the numbers:

Squat-

5x3 @ 215kg (474 lbs)

Barbell standing toe presses-

1x20 @ 120kg (265 lbs)

Cardio, abs, and stretching.

Train Hard, everyone!

It was kind of a rough-ish week, this week. I've got bad tendinitis in my left elbow and moderate in my right! lol I find it funny because it's like God is telling me he never wants me to get my bench back! Anyway, excuse the self pity. Squats kicked my ass on Monday and Dl's were pretty good on Friday night. Bench was a, 'no-go' this week. Just ice and Naproxin.

Here's how the numbers looked:

Squat-

5x3 @ 215kg (474 lbs) 3, 1, 1, 2, 3

My last set was my best. I was able to flip the switch and get my head right for the last set. I will be getting all sets and reps this coming Monday.

Barbell Toe Press-

1x20 @ 120kg (265 lbs)

Ab work, cardio and stretching

Deadlift-

5x3 @ 240kg (529 lbs)

Rows (Stop and go from floor)-

3x3 @ 170kg (375 lbs)

Shrugs-

3x3 @ 170kg (375 lbs)

Cardio, abs, and stretching

It could have been a better week. I'm not upset though. I have a good amount of time and even with a few hicups over the last couple of weeks, I still feel like I've got my head in the game! This is the most important ingredient!

Train hard and safe!

I got a stomach bug on Tuesday and Wednesday, so I missed training on Wednesday. I went in tonight and did a light bench workout with 125kg (275lbs) 5x3, then I hit seated militaries for 5x3 @ 180lbs. I ended with some light cardio and set the treadmill for a 20 minute mile. Did a shaky 2 minute front plank and called it a day. Training made me feel a bit better, so hopefully I'll be feeling 100 percent better by the weekend.

Train hard folks!

Wednesday:

Bench-

5x3 @ 140kg
What can I say, this was an easy one. Bench is finally turning around. My best single was 197.5kg in 2007. I don't know if I'll get back there, but a 180kg single in March would be nice.

Military Press-

5x3 @ 70kg

Still can't do dips as the tendonitis is still giving me a hard time on that angle.

Cardio and stretching after as usual.

Thursday:

Deadlift-

5x3 @ 235kg
This was quite a good dl session. Good pop on all reps.

Bent over rows-

3x3 @ 160kg

Shrugs-

3x3 @ 160kg

Cardio and stretching.

A good week of training was had this week. I feel like my old self. Worlds weren't the best performance, but it was my best all year. Turning a corner is always a positive thing.

Until next time, train hard and stay injury free!

Training was good. Squats are feeling descent. I will squat a 265kg or 270kg in March at the NY State Championship.

Squats-

5x3 @ 205kg really easy.

Standing Barbell toe presses-

3x8 @ 70kg

Cardio-

1.2 miles @ 20 min on treadmill

Plank-

1 min

Stretching-

15 min

My last two training sessions went well. Here's the numbers:

November 2nd's session:

Front squat-
5x3 @ 100kg (DE)

Bench Press-
5x3 @ 135kg

Hex bar Deadlift-
5x3 @ 130kg (DE)

Treadmill-

20 min, 6 incline, 1.2 mi

November 5th session:

Box Squat-
5x3 @ 100kg (DE)

Log Press-
5x3 @ 100lbs (DE)

Deadlift-
5x3 @ 230kg

Both sessions were great. I look forward to breaking my national records next year and hopefully maintaining my National and World titles. Next meet is in New York on March 24th. Lots of good training time!

Worlds have come to an end and it's time to get back to the drawing board. I have a good regime in place for next year. Kent and I will continue to train hard together. Coach Frankie, as always, is an invaluable fountain of knowledge and support. I'm glad to be part of a great club and to have been part of Team Canada at the Worlds this year! Onward and upward! I will keep you posted on progress.

Training is going well and there's only a couple of weeks to go until worlds. Staying focused and very excited for the chance of a lifetime! I will try and post one more time before I head to Orlando. If I don't, I'm sure I will have lots to report. Stay strong!

Well, with a grain of salt, I can say that I'm the Canadian 140kg Champ in both the sub-master and Open class. I say with a grain of salt, because I did not perform well at all. I almost blew my deadlift and I had no spark. I have lost thirty pounds and could use that as an excuse for a poor performance, but it wasn't that. I just didn't have it on Sunday the 18th, plain and simple. I wanted a 705kg total and barely got 680kg. I was embarrassed because people were congratulating me and I felt like crap. I felt as if I were taking praise under false pretence. I had trained well and made the necessary adjustments to do much better than I did. Now I will have to make Canada proud and smash it up at the worlds in Orlando in five weeks. I will try to post more frequently, it's tough getting the time these days. Life is busy! I would like to thank my family and friends! Without their support, I would be lost! Mom, Dad, Erin, The Visscher's, The Johnson's, The Kendzierski's, Coach Frankie, Paragon and the Oxford crew at The Metro Centre! I owe you all a great debt of gratitude.

Been away from my blog for a while. My apologies. I have been busy with my new job. I have been training, but haven't had much time for anything else. Training has been going nicely and I haven't been pushing too hard. I'm still training with relatively light weight considering what I plan on opening with at the Worlds. The Easterns are going to be more like a workout then anything else. I'm trying very hard to just stay relaxed and not get too bent out of shape with everything going on in my life right now. So far so good... I have posted a couple of clips of me and my training partner. The above is our third single of five. You'll note how effortless it is. Ha, ha, ha... Sorry, just being a little cocky. Enjoy and we'll talk to you soon. Train hard.

Training at 65% of projected openers today. Bones, tendons and ligaments need a break, I think. May keep it here for a few training sessions. Feeling very powerful these days, and realize that I can afford to take the foot off the pedal for a week or so. Had a nice one today.

Squat-

Warm-up- 1x8, 5, 3 @ 70kg, 1x3 @ 90kg, 1x2 @ 120kg, 1x1 @ 140kg
Working sets (65%)- 5x3 @ 162.5kg

Bench Press-

Warm-up- 1x8, 5 @ 70kg, 1x3 @ 90kg
Working sets (65%)- 5x3 @ 120kg

Seated military press-

warm-up- 1x8, 5 @ 135lbs, 1x3 @ 185lbs
working sets- 3x5 @ 225lbs

Seated behind the neck military-

working sets- 3x5 @ 145lbs

Seated Good mornings-

3x5 @ 135lbs

Standing barbell calf raises-

3x5 @ 135lbs

Treadmill-

20 min, 5 incline, 1.2 miles in 20 min

Back extensions-

3x8 @ bodyweight

Front plank-

1 min.

Today was a feel good session. Although the weight is nothing to brag about, the quality was definitely there today.

Here it is:

Deadlift-

4x8, 5, 3, 1 @ 120kg, 2x2 @ 170kg, added belt 1x1 @ 220kg, 1x1 @ 240kg, 1x2 @ 270kg
Only going for two on the last set, but I thought I had enough for a third and got it to my knees. Next week!

Bent Rows-

3x5 @ 160kg

Shrugs-

3x5 @ 160kg

Dumbell rows-

2x12 @ 120lbs / side

Cardio, core, etc...

Today went well. I'm about 5 weeks ahead of where I was before the Toronto Open, so I still have some good work to get in before I test openers for Easterns. On another note, I weighed in at 301 lbs this morning. That is the lightet I have been in two years. Insert big smile here. To date, I have lost 30lbs exactly.

Wednesday the 20th went like this:

Squat-

5x3 @ 70kg, 2x2 @ 120kg, 2x1 @ 170kg, added belt 1x3 @ 200kg
Squats were nice and easy. I was happy with this.

Bench-

5x3 @ 70kg, 1x2 @ 120kg, 1x1 @ 130kg, 3x3 @ 140kg
Still working on what is going to work for me for bench. All in all, not too bad here. Reps were smooth.

Standing Military-

3x5 @ 40kg
These were mostly for the stretch. Really pushed the head through.

Barbell Curls-

3x5 @ 40kg

Tricep dips-

3x5 @ bodyweight

Cardio, etc...

Last 8 weeks until Easterns. Started my peek cycle for DL's tonight. Things went pretty well. 260kg for a triple was very easy, so my plan is working very well. Even with some hitches along the way. There will always be bumps in the road.

Dynamic Warm-up

DL(Added belt @ 220kg)-

3x5 @ 70kg, 2x3 @ 120kg, 1x2 @ 170kg, 1x1 @ 220kg, 1x3 @ 260kg
1x15 @ 180kg

Bent Rows-

3x5 @ 160kg

Shrugs-

3x5 @ 160kg

Treadmill-

20 min, 5 incline, 3.2 speed

Not a bad one. I had to shut DL's down with one set to go as I had a sharp twinge and numbness in my upper right glut. Something was inflamed and pinching my sciatic. I will rest this for 7 days and hit Dl's next Saturday. I've been doing Dl's twice a week for a while now. My body is telling me to cool it, so once a week it is.

Here is the story from yesterday:

Squat (No Belt)-

5x3 @ 70kg, 2x2 @ 90kg, 1x1 @ 100kg
5x3 @ 120kg, 140kg, 160kg, 175kg, 190kg
Went well. I have never squatted over 180kg before without a belt, so this is a bit of a milestone for me.

Bench-

3x3 @ 70kg, 2x3 @ 90kg
5x3 @ 110kg, 120kg, 125kg, 135kg, 145kg
Happy with this today. 145kg has been giving me trouble and I finished it with a solid pause on the last rep.

Dl-

5x3 @ 175kg, 195kg, 215kg, 235kg(felt a tinge here), 255kg x 0 (What is normally light weight for me was a no go. when I tried to pull the 255kg, my right quad and glut would go numb.) I'm hoping rest for my lower bock will be enough to solve this issue. It didn't cripple me, so I think I should be fine.

Cardio and core-

Treadmill x 20 min @ 5 incl., 3.1 pace.
Raised front plank- toes on a 16" black @ 1 min
Back hyper hold @ 1 min. I thought this might bother my glut, but it was okay.

Wow, I had a good session tonight. I rested up and focused on watching my G.I. intake carefully over the last two days. Everything worked out great. I also had the privilege of training with two of the ladies that are members of the Toronto Triumph. The Toronto Triumph is the newest addition to the LFL and Canada's only team in the pro, al female football league. Anyway, here's how training went...

Squats(no belt)-

5x3 @ 70kg, 2x2 @ 90kg
5x3 @ 105kg, 125kg, 145kg, 165kg, 185kg
These were nice and easy. Just think, I was going to take tonight off. I felt great when I woke up and made the decision to train tonight, early in the morning.

Bench-

5x3 @ 102.5kg, 112.5kg, 122.5kg, 132.5kg, 142.5kg
These were smooth, but a little harder then I would have liked.

DL (No belt)-

5x3 @ 170kg, 190kg, 210kg, 230kg, 250kg
These were very easy. Feeling good, here.

Cardio-

20 min, 6.0 incline, 3.1 speed for a 19:17 uphill mile. Cooled down for 40 sec. then headed home.

On a side note; I am 3 lbs away from losing 30 lbs. In February, I made my mind up to lose weight at a weight of 331 lbs. I figured 15 or 20lbs, but 30 lbs I didn't even think about. I weighed 303.8lbs today. This puts me in a lower weight class (sorry Justin! Ha, ha, ha...) Anyway, as dismal as Monday seemed, things are going well.

Well, to be completely honest; I wasn't even going to post this session. I thought about it for a while and felt like I'd be doing myself an injustice. This is after all, suppose to be an account of my training; good or bad. I did however, have the honour of helping one of Canada's top female powerlifters (Stacey Jensen) practise her openers for an upcoming meet. So, here we go...

Dl-

Warm up-

3x3 @ 70kg, 120kg, 170kg
4x3 @ 210kg, 220kg, 230kg, 240kg

Firstly, I screwed my numbers up; as I wanted to repeat my session from last time and secondly I felt like a pile of sheeeeee-it! I'm not sure why I felt like this, but it just hit me like a ton of bricks. I felt fine going to the gym, but by the time I finished lathering up with Tiger Balm, I really started to feel crappy. After DL's, I packed it in and went home. I feel very guilty about this, but It was the best decision at the time. I'm going to rest up for a couple of days and train lightly on Wednesday and go back at it hard on Saturday.

Good session tonight. The coach was right as always. Training at 60-65% and making small increments every week is the way to go. The weight we are working with is very light, but I feel very powerful and will peek at the perfect time for the worlds. Here's how things went last night.

Squat-

5x3 @ 140kg, 150kg, 160kg, 170kg, 180kg
Nice and easy. No problems here.

Bench Press-

5x3 @ 100kg, 110kg, 120kg, 130kg, 140kg
I decided to back it off and make shorter increments to progress more smoothly. With 12 weeks left until Easterns, I don't want to peek at the wrong time.

DL-

5x3 @ 200kg, 210kg, 220kg, 230kg, 240kg
Deads are going nicely. I see no reason why I shouldn't be able to open with 300kg at the Easterns.

Shrugs-

3x5 @ 240kg

Treadmill-

20 min, 1.2 miles, 5 incline

Front Plank-

1 min

Nothing too amazing to report thus far. Training is steady and the "bad" pain is minimal, so that is good.

The last couple of Mondays, I have focused on small body parts and worked hamstrings, biceps, triceps, shoulders, calves, etc... I have been using light weight and focused very much on quality and preventative maintenance, if you will.

Here's how the big movements have been going the last couple of weeks.

June 29th-

Squat (no belt)-

5x5 @ 130kg, 140kg, 150kg, 160kg, 170kg

Bench-

5x5 @ 105kg, 115kg, 125kg, 135kg, 145kg

DL-

5x5 @ 180kg, 190kg, 200kg, 210kg, 220kg

This wasn't too bad and we banged it out in an hour and twenty minutes. I will be dropping my reps to triples going forward for the next six weeks. I will drop to double's and triples progressively after that, leading up to the Eastern Championship.

July 2nd-

Squat (No belt)-

5x3 @ 135kg, 145kg, 155kg, 165kg, 170kg

Bench Press-

5x3 @ 110kg, 120kg, 130kg, 140kg, 150kg
This was not as smooth as I had anticipated. I will decrease my increments from 5kg to 2.5kg from hear. Depending on how I feel, I may even drop the weight back 5 or 10kg and make smaller increments, in order to progress past 150kg a little more smoothly. I want my bench opener to be at least 180kg at the Eastern's.

DL-

5x3 @ 190kg, 200kg, 210kg, 220kg, 230kg

Over all things could have been a lot worse here, but I managed to push through all of my numbers successfully.

I've been training and focusing on rest the last couple of weeks, but haven't focused on my blog at all. Too focused on rest, I guess. Ha, ha, ha...

Anyway here's how training went yesterday.

Squat(No Belt)-

Warm-up 3x5 @ 70kg, 2x5 @ 90kg, 1x2 @ 100kg
Work 5x5 @ 125kg, 135kg, 145kg, 155kg, 165kg

This of coarse was very easy, but I felt like the work was quality. I felt really good after these and my right leg seems to be virtually pain free.

Bench-

Warm-up 3x5 @ 70kg, 2x5 @ 90kg
Work 5x5 @ 110kg, 120kg, 125kg, 130kg, 140kg

Again, nice and easy. I held an extra long pause on my last rep.

DL(No Belt)-

No warm-up here. Felt good to go after squats and bench.

Work 5x5 @ 170kg, 180kg, 190kg, 200kg, 210kg

Flew through this. My training partner and I had it done in 20 min. Good quality reps.

Accessory work-

Shrugs 3x8 @ 210kg
Side / Rear delt raises 3x8 @ 30lbs
Single leg ham curls 3x8 @ 60lbs, 75lbs, 90lbs
Calf raise machine 3x8 @ 4 plate per side

Cardio-

Treadmill 20 min, 6.0 incline, 3.6 speed

Core-

Front Plank @ 1 min
Back extension hold @ 1 min

On another note, I have been struggling off and on over the last 4 years with injuries, weight and family issues. Up to the end of 2007, I was a strong, fit 135kg. I felt like I was an unstoppable machine. Then my father got sick and life changed drastically for close to a year and a half. First, he was diagnosed with Leukemia, then Lung Cancer, and then to finish things off, he had to have a quadruple by-pass. This was all over a very short period of time. I dropped everything and attended to my families needs, making sure everything was taken care of and spending all of my free time with my mother and father. Thankfully, he has weathered this storm pretty well and is still with us today. Over that period of time, I allowed training to lapse and did not train at all for a year. I should mention that I was eating like I had never stopped training. Not to mention, I drank like a fish! Funny, but not funny! The reason I am sharing this, is because when the chips were down, I neglected the very thing I should have depended on, to carry me through that tough time. I allowed myself to fall apart; physically at least. When I finally started training again, I pushed very hard. I tried to make the comeback of the century in a few months instead of being smart, taking a year to lose the weight I had gained and come back strong. If you haven't guessed already, this is where all of my injuries happened. The mess I allowed my self to get into, finished my Strongman career and forced me into a place where I had to realize my limitations. Not training plus numerous injuries does not equal a successful Strongman career. I retired from Strongman last September with a dismal finish at my last big international meet. This was very tough, considering I was used to being one of the strongest guys. I'm still working on injuries and body weight; however I have managed to be a pretty successful Powerlifter. I achieved a gold medal at the Toronto International Open and will be going to the World Championship in October. I wasn't anywhere near what I consider in good shape, either. However it was a damn good sign that I will only be onward and upward from there. Right now, I am training very light, concentrating on improving form and conditioning. In the long run, this will make me even stronger. I plan on hitting a 730 to 740 raw total in the 140kg class in September at the Eastern Canadian Championship. I would like to thank my wife and family for supporting me. They have helped me feel like an athlete again! I would also like to thank my coach Frank Quinn, who tells it like it is and the 100% RAW Powerlifting Federation for existing. Without you folks, drug free athletes would never have a fair shot at being champions!

Flew through this one. Finished everything in 1 hr 45 min. More like a cardio fest! ha, ha!

Squat-

5x5 @ 130kg

Bench Press-

5x5 @ 130kg

Deadlift-

5x5 @ 165kg

Dumbell Shrugs-

1x20 @ 120 lbs

Ez-Curl-

1x8 @ 120lbs
I kept these very strict as I am planning on partaking in the curl event @ the Eastern Canadian Championships in Sept.

French Press-

1x8 @ 120 lbs

Treadmill-

20 min, incline 3.5, speed 3.1, total of 1.1 miles

Front Plank-

1 min

Conditioning along with some bi's and tri's.

Treadmill-

2 miles, 37 min, 3.0 incline, 3 min cool down
Worked up a good sweat here.

Biceps EZ-Curl Bar-

1x12 @ 110lbs

Overhead Tricep Ext.-

1x12 @ 110lbs

Front Plank-

1 min

Felt like I got some productive work one here today. Felt really good after this one. I know the weights are far from impressive, but its the overall work I'm focusing on here. Not using any equipment as well.

Squat-

5x5 @ 125kg
Felt good and super easy.

Bench-

5x5 @ 125kg
Felt good and super easy.

DL-

5x5 @ 160kg
Felt good and super easy.

Bicep Concentration Curls(Arnolds)-

1x10 @ 45lbs

Tricep Overhead ext.-

1x10 @ 45lbs

Treadmill-

20 min @ level 3 incline, 1.12 miles

Played some one on one for while after. Hadn't done this in years and it felt good.

I have started training with a coach again. I felt like I had lost my way a bit with training and needed some guidance. My coach has always been a sorce of information for me and a friend, but I needed him to take a bit more of a role this time. So, for the time being he has me doing the big three twice per week, Wed and Saturday, starting out very light. I'm not suppose to be doing any accessory work, only focusing on the powerlifts for now. I did manage to sneek some shrugs, bi's and tri's in though. Ha, Ha!

Here's how it panned out last night.

Squat-

5x5 @ 120kg

BP-

5x5 @ 120

DL-

5x5 @ 140

Shrugs-

2x12 @ 315

Curls (Arnolds)-

2x12 @ 45

Dumbell Tricep Press-

2x12 @ 45

Treadmill-

20 min, 1.2 mi

Fron Plank-

1 min

Stretching.

Wow, May 13th was my last post. I was on Vacation for a couple of weeks and will be back at it tonight. My body really like the break.

Bench-

warm-up 3x8 @ 60kg
Working Sets 3x8 @ 100kg, 120kg, 140kg

Hex Bar DL (from floor)-

Warm-up 3x5 @ 80kg, 125kg, 175kg
Work 2x8 @ 225kg, 265kg and 1x3 @ 305kg

Shrugs-

1x20 @ 190kg

Seated bicep curls (Arnolds)-

1x20 @ 35lbs

Tricep over head cable ext.-

1x20 @ 60lbs

Plank / Pit Squat super sets-

4x20sec planks and 8 rep squats

Stretch

I've been really busy and haven't been able to post. I started training heavy again and within a couple of days, started to feel stale again. I have enlisted the help of my good friend and old coach, Frank Quinn. Any time over the years, when I have run into trouble with training, he has helped me get out of my funk. For the last couple of weeks, I have been shocking my body. This started with 5 sets of 8 reps with all of the big three movements (SQ, BP, and DL). I did this for two week and I have now dropped it down to 3 sets of 8 and added some accessory movements. I have not been doing weight bearing squats, only "Pit Squats." I'm not 100% sure why they're called pit squats, but they really give my hips and groin a good stretch. Basically, you squat as deep as you possibly can, completely exhale / relax, take a deep breath and push with everything you've got.

I have incorporated a diet into this routine. I make myself survive on 500cal for the duration of the day, consisting of nuts, fruits, vegetables, yogurt, boiled eggs, fish, and chicken then I have a shake before the gym. After the gym, I can have a good sized square meal. I have lost 7 lbs so far and it hasn't seemed to effect my strength. We'll see when It's time to go heavy again.

Here's how training has looked for the last couple of weeks.

Mon, Wed, and Fri:

Pit Squat- 5x8 @ body weight

Bench Press- 5x8 @ 125kg

DL- 5x8 @ 185kg

Last night, I added:

Seated concentration curls (Arnolds)- 5x8 @ 30lbs

Overhead Tricep ext- 5x8 @ 60lbs

I will drop to 3x8 with everything next session as I don't want to undo the good this seems to be doing and over train. Also, I will add a couple of more accessory lifts.

Back session was pretty good. Got through it nice and fast and got some productive work in.

DL-

Warm-up 3x5 @ 70kg, 2x3 @ 120kg, 1x3 @ 170kg
DE work 5x3 @ 185kg

Banded DL-

2x5 @ 160kg plus green SSR Band

Olympic Rows-

2x5 @ 160kg

Partial (floor to knee) DL-

2x5 @ 160kg

Shrugs-

1x25 @ 315

Tabata Sets (stationary bike)-

1 min warm up, 8 sets at setting 7, 1.92mi, 1 min warm down

Ab work-

1 min front plank, 2x15 crunches with feet up

Finished off with stretching. Starting to get a little flexibility back!

Here's how things went last night.

Close Grip Bench Press-

Warm-up- 2x5 @ 70kg
Work- 4x5 @ 110kg, 110kg, 130kg, 130kg

I had no intention on working heavy tri's, but I felt strong and belted out a couple of very strong, easy close grip sets. Maybe my bench will finally start to come around, again.

Hammer Strength Shoulder Press, pasued, wind up reps-

2x5 @ 4 plates, 5 plates

Hamstring curls-

2x10 @ 190lbs

Smith Machine, toe presses-

2x10 @ 3 plates

Over head, cable tricep ext.-

2x10 @ 90lbs

Tabata Sets (Stationary Bike)-

3 min warm up @ level 4, 8 sets @ level 7, 1 min warm-down @ level 2

Ab work-

1 min front plank, 2x15 crunches (knees bent, feet on wall), 1x10 leg raises

Finished off with some stretching.

Haven't posted in a couple of weeks. I have been really busy. I don't have too much to report, other then I have been going through a little slump and decided to take it easy for the last week or so. I did train this past Monday and felt a whole lot better. I think I just need to rest.

Here's how Monday went.

Squat-

Warm-up 3x3 @ 70kg, 120kg, 140kg
DE Work 5x3 @ 165kg

I was quite happy with this! I was pumping the reps out as fast as I could, so I was worried my right quad and hip would give me trouble. NO TROUBLE!

Bench-

No warm up needed.
DE Work- 5x3 @ 110kg

Tabata Sets (Stationary Bike)-

3 min warm up @ level 3, 8 sets @ level 6, 1 min warm-down @ level 2

Ab work-

1 min front plank, 2x15 crunches (knees bent, feet on wall), 1x10 leg raises

Finished off with some stretching. I have incorporated this into my daily routine as well. I have just about made a habit out of moderate daily stretching.

Wanted to do some 5's today for bench. Here's how it went.

Bench Press-

5x5 @ 100kg, 110kg, 120kg, 130kg, 140kg

Chained, Close Grip Bench-

2x5 @ 110kg plus 20lb chains

Hammer Strength Shoulder Press-

2x5 @ 4 plates, plus 5lbs / side

Lateral and Posterior, Cable Delt Flies-

2x10 @ 25lbs

Tricep Overhead Cable Ext.-

2x10 @ 60lbs, 75lbs

Tabata Sets, Eliptical Machine-

3 warm up sets, 8 working sets, 1 cool down set

Getting much better at these. My goal is to hit a mile in 8 sets. So far I'm at .7 of a mile.

I have settled on my training schedule leading into the Nationals, finally. I was all over the place trying to settle this for myself. I started with deadlifts last night and here's how it panned out.

DL-

5x3 @ 150kg, 170kg, 190kg, 210kg, 230kg
This was quite easy and got through it really fast.

Banded DL's-

2x5 @ 160kg plus medium SSR band.

Partial DL, Floor To Knee-

2x5 @ 160kg

Bent Over Row-

2x5 @ 160kg

Shrugs-

2x10 @ 180kg, 220kg

Tabata Sets, Eliptical Machine-

3 min warm up, 8 sets, 1 min cool down

Stretching

I added a bit of weight to this session. Here's how it played out.

Squat-

Warm up 2x5 @ 70kg, 2x3 @ 120kg
ME Work 1x2 @ 160kg
DE Work 8x3 @ 130kg

Very happy with this. No pain! No twinging! I will continue to make slow steady progress. My plan is to open with 260kg at tne Nationals.

10" Box Squat-

2x5 @ 120kg

Happy with this as well. All of the stretching and massage I have been doing on my legs has increased my flexibiity. I never imagined I could do a 10" box squat comfortably and easily.

Hip Adductions / Abductions-

2x8 @ 115lbs both sides

Barbell Raised Toes Presses-

2x5 @ 160kg, 180kg

Hamstring Curls-

2x5 @ 195

Eliptical Machine Tabata Sets-

3 min warm up, 8 sets, 1 min cool down

These were harder then the stationary bike. I like them better and will continue to use the eleiptical for this.

Stretch-

3x10 sec Hamstring, Quads, Hips

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Some great articles on traiing principles and strategies.

Still not training heavy, but got some good work in and felt really good after this one.

Bench Press-

Warm-up: 3x5 @ 70kg, 2x3 @ 100kg
Work: 2x8 @ 120kg

Flew through this. The 120kg may as well have been 70kg!

Chained, Close Grip Bench-

2x5 @ 110kg plus 20lb chains / side

Close Grip, Paused, Hammer Strength Shoulder Press-

2x5 @ 4 plates per side

Strict, Dumbell Hammer Curls-

2x5 @ 70lbs

Lateral and Anterior Shoulder Flies-

1x20 @ 20lbs

Overhead, Cable Tricep Extensions-

1x20 @ 60lbs

Stationary Bike, Tabata sets-

3 min warm up, 8 sets, 1 min warm down

I will do this one more time and then increase the resistance weekly or bi-weekly depending on how I feel.

My 3rd squat session after tearing my right quad, is in the bag. I was quite pleased with this session. Although only squatting 120kg; I'm pleased to say there is no pain along with a little tightness, though that is to be expected.

Sq-

Warm up> 3x5 @ 70kg, 2x1 @ 120kg
Work> 1x5 @ 120kg

Hip and Groin Abductor / Adductor Machine-

2x8 @ 110lbs both ways

Close Stance, High Bar, Paused Box Squats-

2x5 @ 110kg

Hamstring Curl-

2x5 @ 180lbs

Standing Smith Machine, Deficit Toe Press-

2x5 @ 405lbs

Tabata Sets (stationary bike)-

3 min warm up, 8 sets, 1 min cool down
(I was very, very pleased with this. My highest to this point was 5 or 6 sets. I have now set the bar for myself and have to work toward maintaining this level.)

I had a boys weekend planned, so I had to get Bench and DL's done in the same session.

Here's how it panned out.

Bench-

Warm up> 3x5 @ 70kg, 1x5 @ 90kg
Work> 2x10 @ 120kg

DL-

Warm up> 1x5 @ 70kg, 1x4 @ 120kg, 1x3 @ 170kg, 1x2 @ 220kg, 1x1 @ 230kg
ME Work> 1x2 @ 250kg
DE Work> 8x3 @ 190kg

Hammer Strength Shoulder press-

2x8 @ 4 plates plus 10's

Bent over rows-

2x5 @ 120kg

Tricep cable ext.-

1x20 @ 60lbs

Tabata sets-

3 min warm up, 5 sets, 1 min cool down

Second squat session after tearing my right quad. Didn't feel any pain, but I took a while for my knees to warm up. It's always something! ha, ha...

Here's how it went.

Sq-

Warm up> 5x1 @ 70kg, 2x5 @ 70kg, 1x2 @ 90kg
Working set> 1x5 @ 110kg

Paused, close Stance, high bar, 14 inch box squat-

2x5 @ 90kg

Hip / Groin adductions and abductions-

2x8 @ 105lbs both ways

Hamstring curls-

2x8 @ 150lbs

Barbell toe presses (Smith machine)-

2x8 @ 315lbs

Tabata sets (spin bike)-

3 min warm up, 5 sets, 2 min warm down

Although I felt rusty, it felt good to work some heavier DL's today. I want to open with 280kg at the Nationals in July.

Here's how things went on Friday.

DL-

Warm up - 3x3 @ 120kg, 3x2 @ 170kg, 2x1 @ 220kg
ME - 1x2 @ 240kg
DE - 8x3 @ 180kg

Banded DLs (double looped around bar)-

2x5 @ 120kg plus SSR medium

Partial DL's (below knee)-

2x5 @ 120kg

Bent Over Row-

2x5 @ 120kg

Hammer Grip dumbell curls (with EFS thick grips)-

2x8 @ 40lbs

Tabatta sets (spin bike)-

3 min warm up, 5 sets, 1.5 min warm down

Not a bad session at all. It felt good to work out some reps.

Bench-

3x5 @ 70kg, 1x5 @ 90kg
2x10 @ 110kg

Chained close grip bench-

2x5 @ 90kg with 10kg chains / side

Hammer Strength shoulder press-

2x8 @ 4 plates / side

Cable Side and rear delt raises-

1x20 @ 20lbs

Dips-

2x8 @ bodyweight

Tricep ext.-

1x20 @ 60lbs

Today was the first day of regular back squats since I tore my right quad. Glad to report no pain, just a little stiffness. Here's how things went down last night.

Tabata sets (elliptical)-

3 min warm-up, 4 sets, 1 min cool down.

4 sets is pretty grueling. It's going to take a while to get all 8 sets.

Squat-

2x5 @ 70kg, 1x3 @ 90kg
Working set- 1x5 @ 100kg

High bar, close stance, paused, 14 inch box squat-

2x5 @ 100kg

Hip adductions-

2x8 (no weight)

Leg raises-

2x8 (no weight)

Hamstring curls-

2x8 @ 150, 165

Standing barbell toe press-

2x8 @ 90kg

Training for the last week and a half has been very light. I decided to de-load for a while and work on speed, letting my body recover. I have designed an 18 wk program which will peak my strength for Nationals, the last weekend in July. I have taken Ed Coan’s 10 wk pre-contest routines and have scheduled them into 2 phases. The first phase will be the first 8 wks of the program and the second phase will be the full 10 wks. This is in an effort not to over train and give my body somewhat of a rest before the final stretch before the meet. When competing in Strongman contests, I always had the habit of over training and / or peaking too soon. I feel good about my training decisions for the Nationals and I’m confident I will achieve all of my goals.

I will post my routine here and on my main page soon.

Bench-

2x5 @ 70kg, 100kg, 1x3 @ 120kg
ME- 1x2 @ 145kg
DE- 8x3 @ 120kg

Close Grip Bench (with chains)-

2x5 @ 90kg plus 30lb chains added per side

Hammer Strength Shoulder Press-

2x5 @ 3 plates

Side delt / rear delt flies-

1x20 @ 25lbs

Cable Tricep ext.

1x20 @ 60lbs

Due top my leg injury I was not able to do full squats. I must do active recovery however, in an effort to maintain strength levels; so here's what I did last night.

Hip abduction / adduction machine-

3x10 @ 75lbs both ways

16 inch box squats-

8x2 @ 110kg This is low as I can go without pain in my ITB, hip and quad.

16 inch banded box jump squats-

2x5 @ 70kg plus green SSB band

Hamstring plate slides-

2x10 @ 25kg

Rolling Thunder-

3x5 sec @ 100lbs both hands

As much as I wanted to squat, I felt this training session was productive.

Deadlifts and accessory work tonight. Here's how it went...


DL-

ME - 2x3 @ 120kg, 1x3 @ 140kg, 1x2 @ 160kg, 1x1 @ 200, 1x2 @ 225 (All reps stop and go)
DE - 8x3 @ 180kg (Touch and go fast reps)

Banded DLs-

2x5 @ 125kg plus SSB green bands

Partial DLs (below knee)-

2x5 @ 125kg

Bent Rows (from floor / stop and go)-

2x5 @ 125kg

Shrugs-

1x20 @ 125kg

Worked up a good sweat during this session. My leg is ok for deads as long as I don't bend too far. I figure it will be 4 - 6 weeks before my leg is healed enough to squat. Man, I have to try and keep it healed up this time. I have some physio work I'm going to do on my leg. I did tear some muscle, but there wasn't too much pooling. Just enough, though. Ha, ha...

My first training session after the contest went well. I thought I’d be too sore to train, but I recovered very quickly. My injured hip has come back with a vengeance, but aside from that, I am good to go. I will give my hip and leg the rest it needs now. I have a physio program I am going to follow to the letter, so I can squat some big number in the year to come.

Here’s how the training session looked:

Bench-

2x3 @ 70kg, 2x3 @ 100kg, 1x1 @ 100kg
ME-1x2 @ 135kg with commands
DE- 8x3 @ 110kg

Shoulder work:

13” log-

1x20 @ 55kg

Hammer Strength Shoulder press-

1x20 @ 2 plate / side

Dumbbell Side / Rear Shoulder Raises (Continuous)-

1x20

Front Plank-

1 min

Elliptical Trainer-

Tabatas Supra-Cardio sets with a 3 min warm-up and a 1 min cool down. I managed 6 sets out of 8. This almost made me throw up. Next session I will simmer it down to 4 sets and slowly work my way up to 8. In total, all 8 sets with the warm-up and cool down should take 8 minutes. My goal is to shed 20 lbs and come down a weight class. This shouldn’t effect my overall performance on my quest to be a world champ.

I got through my first sanctioned powerlifting meet; “The Toronto Open.” I’m not sure if I’d call my performance stellar, but it could have been worse. I was quite nervous and worried about not getting lifts that I knew I could get. Our federation is strictly tested and no lifting gear is allowed. This puts me near the top of the food chain, as I do not use any form of performance enhancing drugs and prefer not to use ‘lifting gear’. I totaled 680kg, which is not bad, but I am capable of much more. I set a national squat record and came in first, but I do not feel like I accomplished what I set out to do. I wanted to crack 700kg and was unable to do it on this particular day. I would have been satisfied with 690kg, which is more then realistic based on my gym training.

On a more positive note, I am going to the Nationals and the Worlds. I will total 740kg at nationals as long as my training goes well. I will be satisfied with a 720kg total, however.

Back to the “Toronto Open”. Despite not being overly happy with myself, I did have a great time and made some new friends. The Raw Powerlifting Federation has brought powerlifting back to the purest form of the sport. The stringent testing and no lifting gear make the playing field fair and in my opinion, more enjoyable for the athletes. I would like to thank Barry McEvoy for bringing RAW to Ontario and Frank Quinn for organizing the meet, not to mention being the best coach anyone could ask for. I would also like to thank the meet officials. They are fantastic people and were very consistent with the judging. Finally I would like to thank Adam Price, the Canadian President of RAW. You have done a great job and things will only get bigger and better. I can’t wait for nationals and the worlds.

Not much to report for training. I have been mostly doing prep work and fine tuning for the contest on Saturday. I have never competed in a sanctioned Pl contest so I am quite nervous. Nor have I ever lifted heavy without any type of support gear. I am proud of what I have accomplished and I am looking forward to leaving a dominant mark in the 100% RPF. I will be sure to post my winning numbers after the contest.

On Sunday I practiced my openers and as expected, I hammered them. All were very easy and fast. Here's how it will look on contest day:

Squat opener: 235kg
Bench opener: 160kg
Deadlift opener: 275kg

See you after the contest.

Deadlifts went as planned. If anything at all, I pulled the weight too fast and almost lost control.

DLs-

ME - 3x2 @ 120kg, 2x2 @ 170, 2x1 @ 220, 1x1 @ 245 (no belt)
1x2 @ 270kg (belt)
All reps stop and go. Very easy.

DE - 2x3 @ 220 (no belt)
Touch and go

Bent over row, Partial (floor to knee) deadlift, Shrugs-

1x5 @ 190kg (rehband belt)

Starting to get some nerves before the contest. Less then two weeks to go.

Good session on Wednesday. Here's how it went...


14" Log Press (strict / no leg drive)-

4x5 @ 75kg, 1x10 @ 75kg

Jump Squat-

2x5 @ 180kg

Seated Hammerstrength Shoulder Press (stop and go reps)-

2x4 @ 6 plates / side

GHR-

2x8 @ bodyweight

Short, sweet and simple.

Training last night was excellent. My plan was to be squatting 500lbs (227.5) by May for reps and I am 2 months ahead of schedule. After training with Rehband equipment for so long, I thought it would take longer to get used to training without it. As it turns out, I am starting to feel more powerful and I’m even in less pain then I used to be. I feel the Rehband not only assisted my lifts, but it also masked muscular imbalances that I had. By July, I should be stronger then I was when I trained with the equipment. Even using a hard belt has only been on a rare occasion. Training sans equipment has made me a better lifter and this year I will be stronger then ever. I have to say, without the guidance of Frank Quinn and the support of my family, especially my wife, I would not have the opportunity to become a champion. This year I intend on being the National Champion and if I play my cards right, the World Super Heavy Weight Champion of the Raw Powerlifting Federation.

Here’s how my session went last night…

Squat (no equipment / no belt)-

3x5 @ 70kg, 2x5 @ 100kg (Warm up)

DE - 1x3 @ 130kg, 1x3 @ 160kg, 1x2 @ 190kg, 1x1 @ 205kg

ME – 1x2 @ 225kg, 1x5 @ 225kg (belt only)

Bench Press-

2x5 @ 70kg, 2x3 @ 100kg (Warm up)

DE - 1x2 @ 130kg, 1x1 @ 145kg

ME – 2x2 @ 155kg (Belt, wrist wraps, press and rack command on 2nd rep of both sets)

I decided not to do any extras today, as there is less then 3 weeks before the meet. I’m going to concentrate on bulk movements until then.

Another good week in the gym. Things are going very, very well.

Friday-

DL (All reps stop and go)-

2x2 @ 120kg, 2x2 @ 170kg, 190kg, 2x1 @ 210kg, 230kg
1x2 @ 255kg (belt)

Accessory super set (Oly bent row, partial DL floor to knee, and shrugs)-

1x5 @ 190kg

Did shrugs for 15 reps. Felt like repping out.

Wednesday-

Log Press(no leg drive)-

5x5 @ 150lbs

Jump Squat-

2x5 @ 180kg

Hammer Strength Shoulder Press machine-

2x4 @ 6 plates / side

GHR-

2x8 @ bodyweight

Monday-

Squats-

3x3 @ 70kg, 1x2 @ 100kg, 1x2 @ 160kg, 1x1 @ 190kg
2x2 @ 210kg (belt)

Bench Press-

3x3 @ 70kg, 1x2 @ 120kg, 2x1 @ 140kg
2x2 @ 150kg

Dips-

2x5 @ body eight

Hammer Curls-

1x12 @ 70lbs

Abdominal Plank-

2 min

Been busy. Not very much time to update my blog. Here's how the last couple of days went.

Friday July 28th-

Was a good DL night. Nice, quick and easy!

ME DL-

2x3 @ 120kg, 2x2 @ 170kg, 2x1 @ 200kg, 1x2 @ 240kg
All reps were stop and go and quite easy.

DE DL (30 sec rest)-

3x3 @ 200kg
Touch and go reps. Felt like a feather.

Oly B/O rows, partial DL (floor to knee), Shrugs Super Set(no rest)-

1x5 @ 180kg

Abdominal Front Plank-

2 min

Wednesday July 26th-

Was pretty good, too. I was dead tired and everything was pretty easy.

Instead of BB military, I did log military with a 14” log. Here's how the workout went down...

Log-

3x5 @160, 180, 200, 3x3 @ 220, 240, 260 x 0

Jump SQ-

2x8 @ 180kg

Hammer Strength Shoulder Presses-

2x5 @ 5 plates 10lbs each side

Hammer DB Curls-

1x8 @ 75lbs

GHR-

1x8 @ Body weight

Monday July 24th-

SQ and BP went well and really quick.

SQ-

3x3, 1x1 @ 70kg, 120kg, 170kg, 190kg
2x3 @ 200kg

BP-

3x2, 1x1 @ 70kg, 120, 140
2x3 @ 145kg

Rack Dip-

2x5 @ Body weight 45lbs

DLs were good on Friday night. Still light, but will get heavy soon. Hahaha!

ME - DLs-

2x3 @ 170kg, 1x3 @ 200kg
2x3 @ 227.5, 1x8 @ 227.5 (Stop and go reps)

I decided to do 8 reps on my last ME set. It felt so damn light.

DE - DLs-

3x3 @ 192.5 (touch and go reps)

Bent over rows-

2x5 @ 170kg

Power Shrugs-

1x20 @ 227.5

Did the work I needed to do and got out.


Jan 24th

Monday night was okay. It was very cold and my joints were sore. Didn't do any extras, I did my work and got out. thankfully things were pretty light.

Sq-

1x3 @ 70kg, 1x3 @ 120kg, 3x1 @ 140, 160, 190
2x3 @ 200kg (working sets)

BP-

3x3 @ 70kg, 70kg, 120kg, 1x1 @ 140kg
2x3 @ 145kg (Press and rack command)

Although easy, I did not feel good about this one. Wednesday will be a good feel good session. I'm going to his accessory work.

Wednesday night’s training was sluggish. Luckily, it is not a big night for training. Here’s how it went.

Standing Military-

2x5 @ 70kg
2x5 @ 90kg, 100kg

Jump Squat-

2x5 @ 160kg

Hammer Strength Shoulder Press (Stop and Go)-

2x5 @ 5 plates, 5plates 5lbs

GHR-

2x8 @ bodyweight

Had a lot on my mind lately, so I was thankful this was over. It was one of those nights where I wanted to be anywhere else but the gym. None the less, I got ‘er done!

Monday night’s session was good. Everything is still feeling pretty easy. I’m feeling great these days, which helps too.

Squats (squat and rack command on last rep of working sets)-

3x3 @ 120kg, 120kg, 160kg, 1x1 @ 180kg
2x3 @ 190kg

Cranked this out really fast.

Bench Press (press and rack command on last rep or working sets)-

2x8 @ 70kg, 1x5 @ 120kg
2x3 @ 140kg

Got through these really quickly.

Barbell curls-

2x5 @ 70kg, 75kg

Rack chest dips-

2x5 @ bodyweight 20kg

Tuesday night I did a conditioning session. It was good to work up a sweat.

Treadmill-

20 min @ 3.3 setting =’s 1.12miles, 5 min cool down.

Plank-

1 min alternate leg plank switch at 30 sec., 1 min regular plank.

Didn’t do any side planks as I want to ease my way back into core. Core takes a long time to get strong and goes so damn quick.

DL’s went well on Friday. I’m quite happy with my progress. My numbers are going back up very nicely. I want to be the first to pull 700 in Canada in the RPF.

DL (Work up to 90% ME)-
I felt, ‘a bit nuts’ on this night so I just dove in.

4x3 @ 170kg, 200kg, 1x1 @ 230kg
1x2 @ 252.5kg

Very, very easy indeed!

DL (75% DE work)-
I had this done in 10 mins.

5x3 @ 210kg

Super set of bent rows, partial (floor to knee) DL’s, RDL’s and GM’s-

1x5 @ 160kg
This was done in 15 mins.

I was in a crazy frame of mind on Friday night. I was ready to take on the world. The crazy thing is, I’m not lifting any where near as heavy as I used to and I’m feeling incredibly strong. I think lifting light for several months, really helped my body recover.

As I enjoy doing bench after squats (did this on Monday), I decided to focus on accessory work on Wednesday. Here’s how it looked…

Standing Barbell Military Press-

4x5 @ 135, 155, 185, 205
I had to use lb plates for these as there was limited space on the PL platforms.

Jump Squats-

4x5 @ 70kg, 120kg, 140kg, 150kg

Seated Hammer strength shoulder press-

4x5 @ 3 plates, 4 plates, 5 plates, 5 plates
The 5 plate sets were stop and go reps. (Wind-up reps)

GHR-

2x8 @ body weight

I haven’t started conditioning yet. My intention was to get this rolling on Tuesday night again, but I’m finding that after the bad cold I had my recovery is suffering greatly and I’m too fatigued to push conditioning yet. Hopefully next week I’ll be 100%, because I was on a really good stretch with conditioning.

Cold is almost gone. Thank goodness! Training felt really good last night. It was the best training session since training seriously again.

Here’s how it went down last night, was…

Squat-

3x3 @ 70kg, 120kg, 140kg, 1x1 @ 160
2x5 @ 180kg (belt)

Squats were ridiculously easy tonight. Felt good to be back up to some human weight again.

Bench Press-

2x3 @ 70kg, 1x3 @ 120kg
2x5 @ 135kg (press and rack command on last rep)

This was good, especially considering my training partner had me do an excruciatingly long pause on my first set.

Barbell bicep curl-

2x5 @ 135lbs, 155lbs

Weighted Rack Dips-

2x5 @ bodyweight 45lb plate

I’ll be hitting some much needed conditioning tonight and core work. On a final note: One of my training peers put a sign up in our training area that says, "You're just pretendin', if the bar ain't bendin'!" I say, "enough said!"

It was a good training session on Friday night. I wish this damn cold would just disappear. It’s just hanging on and being a pain in the arse.

Friday night called for 1x2 @ 85% ME work and 6x3 @ 70% DE work. Here’s how it went.

DL-
4x3 @ 120kg, 150kg, 170kg, 1x1 @ 200kg (Warm up)

1x2 @ 240kg (ME Working Set) Set was stop and go. Nice and smooth with little effort.

6x3 @ 195kg (DE Working Sets) My last set was my best set, here. Not as much pop on these as there needed to be. Still better then nothing, though.

Accessory Work-
Super set: Bent over rows, Partial DL (floor to knee), RDL’s, GM’s
1x5 @ 140kg

More focus will be placed on conditioning again, now that Christmas and New Years is over. Haven’t worked abs or seen the treadmill in 10 days.

Happy New Year!

Last night was really great! Although, I’m still a little on the sick side, I’m much better then I was and even today feel better then yesterday. I am feeling very strong and not even close to going full out. I firmly believe that I will be able to set some National records in the Open SHW class this year. I am going to lay the law down this year and show them who the SHW King is. Anyway, here’s how things went last night.

Squat-

5x3 @ 70kg, 70kg, 70kg, 120kg, 140kg
1x1 @ 155kg
2x5 @ 170kg

This was easy. Following this program is difficult, as I can go much heavier. But as Frank Quinn, my coach once told me; ‘You have to stick to the program!’ So, that is what I intend to do. I will only be stronger for it in the long run.

Bench Press-

4x3 @ 70kg, 70kg, 70kg, 120kg
2x5 @ 130kg (press and rack command on last rep of both sets)

This was easy as well. We finished off the night with some barbell curls and rack dips.

Curls-

2x8 @ 60kg, 65kg

Dips-

2x8 @ Body weight

Still sick, but managed to have a really good session.

Deadlift (no equipment / no belt / 90 sec rest between sets)-

3x3 @ 70kg, 120kg, 170kg, 1x1 @ 210kg
(80%) 1x2 @ 225kg (Very easy)
(70%) 7x2 @ 182.5kg, 1x10 @ 182.5 (very good pace and easy)

SLD, bent row, partial (below knee) DL, good morning super set-

1x8 @ 125kg for all

Was happy to have this done, as it was the last workout of the year and I'm sick. The work wasn't hard and I don't have to feel guilty for missing an important training session.

Feeling quite sick with a good old fashioned head cold. I still trained as I believe that a good sweat helps. As the numbers are still low in my program, I stuck with my planned numbers.

Squat (no equipment)-

2x3 @ 70kg, 3x3 @ 90kg, 120kg, 140kg
2x8 @ 160kg

Joints were achy, but this was still pretty easy considering.

Bench Press (no equipment)-

2x3 @ 70kg, 1x3 @ 90kg
2x8 @ 125kg

On the last rep of each working set I paused and waited for the Press and Rack command.

Standing Military 1x8 @ 90kg, Jump Squat 1x8 @ 140kg, Hammer Strength shoulder press 1x8 @ 4.5 plates / side, GHR 1x8 @ bodyweight.

The above was completed with 90 sec rest between sets.

Conditioning and Core

Treadmill-

20 min @ 5.5 incline, speed 3.2 (18:45 min mile), 5 min cooldown.

Abdominal bridge planki-

1 min

First day of the Coan / Phillipi routine. No belt, no equipment. Weights and bars used are Elieko calibrated, IPF certified.

Deadlift (Stop and go reps)-

(Warm up): 3x3, 1x1 @ 70kg, 120kg, 170kg, 190kg
(75%): 1x2 @ 210 kg

Speed deadlift (Dynamic Effort, touch and go reps)-

(60%): 7x3, 1x10 @ 167.5 kg (90 sec rest b/w sets)

Posterior chain (1 circuit, rest 90sec between exercises)-

Stiff-leg deadlift- 1x8 @ 120kg
Bent over row- 1x8 @ 120kg
Partial DL (Below Knee- 1x8 @ 120kg
Arched back good morning- 1x8 @ 120kg


I felt completely jacked after this sesh. It was awesome! by far, one of the best DL workouts I have ever had. I know it's only the first day of this program, but I would recommend this to anyone.

I was going to go with Wendlers 5, 3, 1 for my pre contest prep, but I realized that wasn't the best idea. The 5, 3, 1, is designed to be done over longer periods of time when your not competing. I have decided to go with Ed Coan's peak cycle with my SQ and BP and go with the Coan/Phillipi program for my DL's. These programs are designed to have the athlete peak at ten weeks, which is perfect for me.
Last night was my first night at this program.

Squat-

3x3 @ 70kg
2x1 @ 140kg
2x8 @ 150kg (Working Sets)

Bench-

3x3 @ 70kg
2x8 @ 120kg (working sets)

That was it. Short, sweet and out. I will hit core and conditioning tonight. I am leaving auxiliary movements out over the holidays, but will resume after. My training hours are going to be very erratic over the next couple of weeks, so I thought as long as I'm getting my main movements in, I'll be okay until the New Year.

Conditioning and Core

Treadmill-

20 min @ 3.2 for a 18:45 mile, set at a 5.0 incline. Finished with a 5 min cooldown.

Bridge Plank-

1 min, 30 sec left leg raised, 30 sec right leg raised.

All weights in kilos and calibrated Eleiko equipment.

Today I was able to gauge my bench and practiced with a pause and press command. Not as good as I had hoped, but it could be worse. Ha, ha...

Bench (no equipment)-

3x3 @ 70
5x1 @ 120, 130, 140, 150, 160 I paused and pressed with a command on the last two sets.

Standing Military Press-

3x8 @ 72.5

All wieghts are in lbs for second half of training, below.

Seated Hammer strength shoulder press-

1x12 @ 4 plates, plus a 5lb plate on the side

Barbell Bicep Curl-

1x12 @ 135

Chest dips-

1x12 @ body weight

I liked doing core and cardio seperate, so I will do this again tonight. 9 more days 'till Christmas!

Core and conditioning today.

Started with a quick stretch nothing major.

Treadmill-

20 min at a 4.0 incline, speed 3.2 increasing the incline .5 every 5 min, finishing at 5.5. 1 mile was completed in 18:45 with a 5 min cool down for a total of 25 mins.

Bridge Plank-

2 min @ bodyweight. I raised my right leg for the first 30 sec and my left leg for the last 30 sec of the first minute.

Felt really good after this and was done in less then 40 minutes.

All weights are in kilograms, using calibrated Eleiko equipment

Had a good squat session last night. I'm starting to adjust to training without my Rehband equipment on. I'm still in disbelief at how much that stuff actually assisted my lifts. My hip is doing very well. I had very little pain last night, so I'm gonna' throw things into gear for February 26 and work 3 waves of Wendlers 5, 3, 1 routine leading into the contest.

Squat (No Rehband, no equipment, added belt at 200kg)-

3x3 @ 70
4x1 @ 120, 140, 160, 180
3x3 @ 200 (belt)
1x1 @ 227.5 (belt) Very easy! I was pleased with this.

Jump Squats-

3x8 @ 120, 130, 140

GHR's-

3x8 @ body weight (finally got all three sets!)

No time for cardio or core tonight. I'm going to hit core and cardio today after work.

All weights in kg, using calibrated Eleiko equipment.

I did 10 incremental sets of one leading up to what I felt my current 1rm would be on the deadlift. I finished with some auxilliary movements. It was a good session.

Deadlift(no belt until I hit 260 / no equipment / no Rehband)-

4x3 @ 70, 100, 140, 150
10x1 @ 170, 180, 190, 200, 220, 230, 240, 250, 260, 272.5 I was supposed to do 270, but I shot for 272.5 (an even 600) and got it very easily.

Olympic style bent over rows-

3x8 @ 100, 120, 140

Partial deadlift (floor to knee)-

3x8 @ 100, 120, 140

Barbell shrugs-

1x20 @ 190

Treadmill-

20 min @ 3.2 speed (18ish min / mi), 4.0 inlcine, 5 min cool down for a total of 25 minutes

All weights in kilograms. I am using calibrated Eleiko plates and bars.

Bench Press-

5x3 (Pause reps with press command)-

5x3 @ 105, 115, 125, 135, 150 My last set was suppose to be 145kg, but I screwed up and put the collars on. Although successful, I will finish with 150 next week, too. A plan only works if you stick to it.

Standing strict military press-

3x8 @ 70

Hammer Strength shoulder press (Standard grip)-

1x12 @ 170

Barbell bicep curl-

1x12 @ 65

Chest dips-

1x12 @ bodyweight

Bridge Plank-

1 min

Treadmill-

20 min @ 4.5 inlcine, speed 3.2 = 18ish min / mile, with a 5 min cooldown for a total of 25 min

Took a different direction with squats here. With the pain still lingering in my hip and upper quad, I want to keep my CNS sharp so I did ten incremental single up to 190kg with little discomfort. I noticed that 1 rep with about 5 min's of rest until the next rep was tolerable. I will continue with this making increments on the top 5 sets for the next 5 weeks. For the last 5 weeks before my contest, I will drop a set each week from my top five downto one. This will be my opening attempt.

Leg Day

All weights below are in kilo's. I got to use the good weights and bars today.

Squat (No belt or equipment)-

Warm up 2x3 @ 155, 5x1 @ 100, 110, 120, 130, 140
Working sets 5x1 @ 150, 160, 170, 180, 190

Jump Squats-

3x8 @ 100, 120, 140

GHR-

2x8, 1x5 @ body weight

Bridge Plank (push up position)-

1 min

Treadmill-

20 min @ 4.0 incline, 3.2 speed (18.40ish min / mile)

Back day

DL-

5x3 @ 425, 445, 475, 495, 515

I was very pleased with this session. There was a tone of pop off of the floor and every set was as easy as the first. I am well on the road to getting my deadlift back into fine form.

Olympic style barbell bent over row-

3x8 @ 245, 295, 335

This wasn't too hard today, but not as easy as I would have liked. I had to use straps on my last set.

Partial barbell DL floor to knee-

3x8 @ 245, 295, 335

These are always a grind. I hate them, but have to do them. Ha, ha, ha...

Barbell shrugs-

1x20 @ 425

These were pretty good tonight. Generally, I don't like to do shrugs as I find them hard. Again, I just gotta' do 'em!

No time tonight for a bridge plank or treadmill. I will make time on Sunday for this.

Chest and Shoulders

Bench Press-

5x3 @ 245, 260, 280, 295, 315

For a change bench felt good. I'm going to stick to the required reps for the next 12 weeks as my return contest to powerlifting is on Feb 26.

Hammer Strength shoulder press-

3x8 @ 3 plates, 3.5 plates, 4 plates

Standing Military Press-

3x8 @ 135, 145, 155

Rack Dips-

1x12 @ body weight

Bridge Plank-

1 min

Treadmil-

20 min, starting on uncline 1.0 and moving up 1 level every 5 min, finishing on level 4.0, completing 1.1 miles

Leg Day

Squat-

3x5 @ 135
2x3 @ 225
1x2 @ 315
1x3 @ 405

I wanted to go to 455 then 495 for triples, but my hip hurt too much to push it that far. So begrudginly, I shut it down there. Hopefully, my hip and quad continues to get better and I will be able to get there by Jan or Feb at the latest.

Jump Squat-

3x8 @ 135, 185, 225

Glute Ham raises-

1x8 @ body weight
1x6 @ body weight
1x0

These are always hard, but today they were really hard.

Ab bridge plank-

1 min

Treadmil-

1.10 mi @ 20 min, adding 1 level of incline every 5 min, finishing at an incline of 4.0.

The first strongman workout since September 11th. I took it easy but it felt good to lift some implements.

Stones (no tacky or equipment)-

1x3 stone rows @ 260
5x1 stone loads to 50" @ 260

Generally happy with this. 260 felt a little heavier then I would have liked, but I'll take it.

Log press (no belt or other equipment)-

5x3 @ 175
3x3 @ 195, 215, 235

No leg drive with these. I wanted to be strict and deliberate with these.

Not bad. I'm looking forward to getting stronger again now that my injuries are healing nicely.

DL-

2x3 @ 245, 335 5x5 @ 425

This was great! Very easy and tones of pop. Yes, it is light weight, and I felt like I had much more in me.

Olympic style rows-

5x5 @ 245, 265, 295, 315, 335

Partial DL (flr to knee)-

3x8 @ 245, 295, 335

Shrugs-

3x8 @ 335, 425, 515

Bridge plank-

Didn't do this tonight. Felt a bit lazy.

Treadmil-

20 min @ 1.2 mi and used an incline of 2.0

Bench Press-

5x4, 1x3 @ 225, 245, 275, 295, 315

This really peeved me off. I had no pop on the bench today. I haven't failed with 315 in over a year. I have to look at my approach to bench, because this is not what I'm familiar with. I will change things a bit next tanding week.

Sanding Military Press-

5x5 @ 155, 165, 175, 185, 195

This really went well tonight. Feeling good about these.

Barbell Curls-

3x8 @ 135

Rack dips-30

3x8 @ body weight

Bridge plank-

1 min

Treadmil-

30 min @ 1.55 mi

Squat-

5x5 @ 225, 245, 275, 295, 315

I went heavier tonight, but did leg, hip and knee thrusts between each set to keep my right thigh and hip warm feeling good and heading in the right direction.

Jump Squat-

3x8 @ 135, 185, 225

GHR-

2x8, 1x5 @ body weight

bridge plank-

1 min @ body weight

Side plank (left/right)-

30 sec each side

Treadmil-

1.5 mi @ 30 min

November 17-

Squat (rehab)-

8x3 @ 135
Anterior, Posterior, lateral and intra-lateral leg/hip swings, mule kicks, and knee raises x8 reps between each set of squats. This felt great and made me feel confident that I will be able to fully recover.

Bench Press-

5x5 @ 225, 245, 275, 295, 315
This did not feel good and was way too difficult.

Standing Military Press (strict)-

5x5 @ 150, 160, 170, 180, 190

Treadmil-

1.5 mile @ 20min


I cut out dips and plank tonight as I was very pressed for time. I barely got the treadmil in before I was kicked out of the gym. Ha, ha!

November 19-

Tonight I went a bit heavier and focust on the posterior chain. I have been training lightly for the last 8 weeks and feel ready to push again. I have changed my routine and will officially start it next week.

DL's-

5x5 @ 315, 335, 365, 385, 405 This was quite easy and felt great. All of the lighter training for the last 8 weeks has obviously paid off. I was pain free all the way through.

Olympic Style, Bent Over Barbell Rows-

5x5 @ 225, 245, 275, 295, 315

Barbell Shrugs-

3x8 @ 315, 365, 405

GHR's-

This is suppose to be 3x8, but I have some work to do to get there.

1x8, 1x6, 0x8 @ body weight. I will add weight once I consistently get 3x8 without assistance pushing off. I will also move this to squat day and add partial DL's below the knee to this day.

Treadmil-

20min @ 1.3 miles, 5 min cool down.

Tuesday November 9-

Deadlift 5x5-

245, 265, 280, 295, 315

Olympic Row 5x5-

225, 245, 255, 270, 285

Standing Jump Squat 3x8-

135, 185, 225

Shrugs 3x8-

245, 260, 280

Bar Bell Curl 3x8-

95, 115, 135

Bridge Plank-

1 min

Treadmill-

1 mile 17:28, cool down until 20 min


Thursday November 11-

Cannot squat as I have a strained rectus femoris and a strained iliotibial band. I have stated a rehab regime for my right leg, based on suggestions from the therapist and my own experience. These exercises include:

2 x 20 front cable kicks, back kicks, lateral and intra-lateral kicks with 10 - 20lbs. I will also squat 10 x 2 - 3 with 135lbs to assist with keeping the area stretched and active recovery. Along with icing the effected areas, I will use a foam roller, stick roller and various stretching to promote flexibility and blood flow.

Bench Press 5x5-

225, 245, 255, 270, 285

Standing Military Press 5x5-

145, 155, 165, 175, 185

Partial Deadlift (floor to knee)3x8-

185, 195, 205

Rack dips 3x8-

Body Weight

Bridge Plank-

1 min

Treadmill-

1.3 mile @ 20 min, cool down for 5 min

Training is feeling good. I wish my right leg wouldn't have the problems it has. This injury was caused by sprinting. Not part of my training program, therefore not something I should have been doing. On the upside, I managed to run a 40m in 5.2 sec at 317lbs. It all stemmed from my training partner telling me that he could beat me in a race; so of coarse I said lets do it. Obviously not the right decision.

Monday November 1st-

Deadlift 5x5-

225, 245, 265, 280, 295

Olympic Row 5x5-

205, 225, 245, 255, 270

Jump Squat (from 16" box) 5x5-

150, 160, 170, 180, 195

Shrugs 3x8-

225, 245, 260

Bar Bell Curl 3x8-

95, 105, 110

Bridge Plank-

2 min

Treadmill-

1 mile 17:28, cool down until 20 min


Thursday November 4-

Squat 5x5-

225, 225, 245, 265, 275

Bench Press 5x5-

225, 225, 245, 255, 270

Standing Military Press 5x5-

135, 145, 155, 165, 175

Partial Deadlift (floor to knee)3x8-

185, 185, 195

Rack dips 3x8-

Body Weight

Bridge Plank-

1 min

Treadmill-

1 mile @ 16:55, cool down to 20 min


That's all she wrote. Nothing to add today. Train hard!

I was a trainer for two years and the emphasis was always on how many sessions you could sell. Not to mention, being forced to do a ridiculous fitness assessment. I always wondered why I had to make a person feel worse about themselves, when they obviously felt bad enough to get into shape in the first place. You don’t need to know if a person can touch their toes and sure as hell don’t need to know what they’re body fat ratio is. The proof is always in the pudding. If you put the work in, you’ll see the results. I believe as a trainer, your goal should be to get your client to the point where they can sufficiently train on their own with bi-weekly or monthly progress sessions. I used to get very frustrated with fellow trainers and their complex, multi-faceted, 40 rep programs, which are intimidating and make a person believe they need the trainer for every workout. This type of program is unnecessary and will eventually lead to injury. I always felt good when I knew I was helping somebody not hosing them.

I feel that the whole fitness industry has become a sham. It has become another way to prey on the the general population and their lack of knowledge. I got my education on the premis that I would be educating others on Fitness, Wellness and Lifestyle managment. I did not take a sales coarse!

Train Hard!

Squat-

5x5 @ 195, 210, 225, 240, 260
1x1 @ 405, 3 sec pause

Bench Press-

5x5 @ 190, 205, 225, 240, 255
1x1 @ 315, 3 sec pause


Military Press-

5x5 @ 135, 135, 145, 155, 165

Dips-

3x8 @ body weight

Ab / core-

Bridge Plank- 1 min, Side Planks (L/R)- 30 sec

Treadmill-

1 mile walk @ 17:08 cool down = 20:00

Another enjoyable training session. I added a lightish single to the end of my squat and bench press workouts with a good long 3 second pause. I wanted to see if I felt any pain. To my delight, I was pain free! It seems my plan is working, so I will definitely keep it up. I plan to compete in the OPA at the London Open in May of 2011 and I will open with 250kg Squat, 150kg Bench, 275kg Deadlift. The numbers are very conservative because I want to ensure I get through all of my first attempts. That will give me a 675 total which will more then qualify me for the Provincials.

There’s only one to train! Train HARD!

Deadlift 5x5-

245, 245, 245, 280, 295

Oly Row 5x5-

245, 245, 245, 255, 270

Box Jump Squat 5x5-

150, 160, 170, 180, 195

Shrugs 3x8-

245, 245, 260

Bicep barbell curl 3x8-

65, 80, 95

Plank-

2 min

Treadmill (walk)-

1mi @ 1545 min, cool down for 5 min

Not much to say today. Still feeling good and loving it!

Stay Strong!

This workout was a real feel good session. I like the direction this is going. I'm not going to rush this. I will continue to rebuild and focus on my well being, rather then how much weight I can handle. I have lifted the big weights and no longer feel I have anything to prove. That's not to say I won't lift heavy ever again, but I won’t start to go in that direction until I am completely recovered from all injuries. I guess you could say I'm taking a healing sabbatical. It got to the point where I was dreading the gym and strongman training. I had been feeling this way off and on for the last few years and continued to battle through it. While pushing, I accumulated a pile of injuries along the way and aggravated some old ones as well. I promised myself that after this strongman season was complete, I would stop, rebuild from scratch and see where the wind took me. Upon completing this years strongman season, I felt better then I had felt in a long while and relieved. I felt I could stop competing, while feeling good about myself. On paper my performance is not reflected; however I did really well on the events I know I’m good at. This had not been the case for the last couple of years. Basically, I was back to where I left off in 2007. To my misfortune, all of the other strongman competitors jumped leaps and bounds ahead of me while I was going through the bad times. I remember when I used to be able to beat them! Anyway, I am back in a good place mentally and now I’m working on getting my body to match my mental state.

Squat-

5*5 @ 210, 225, 240, 260, 275

Bench-

5*5 @ 205, 225, 240, 260, 275

Standing Military-

5*5 @ 125, 135, 145, 155, 165

Partial DL (Floor to knee)-

3*8 @ 170, 185, 195

Rack Dips-

3*8 @ Bodyweight

Plank-

1.5 min

Eliptical-

1.44mi @ 20min

Train smart and stay injury free!

Deadlift 5x5-

210, 225, 245, 260, 280

Oly Row 5x5-

190, 205, 225, 240, 255

Box Jump Squat 5x5-

190, 205, 225, 240, 255

Shrugs 3x8-

Forgot to do Shrugs

Bicep barbell curl 3x8-

85, 90, 95

Plank-

1min front, 30sec left and right side

Eliptical-

1mi @ 15min

Got to the gym late, which ticked me right off, as I wanted to get cardio out of the way first instead of doing it last. Anyway, by the time I got to the gym my training partner was pretty much finished his cardio, so I opted to finish with cardio in an effort not to screw him up. Here's what we did last night.

Squat-

3x5 @ 135
5x5 @ 185, 205, 225, 245, 275

Bench Press-

3x5 @ 135
5x5 @ 185, 205, 225, 245, 275

Standing Military (close grip - strict form)-

5x5 @ 95, 115, 135, 155, 185

Partial Deadlift (floor to bottom of knee - slow and strict)-

3x8 @ 135, 155, 185

Dip rack dips-

3x8 @ body weight

abdominal plank-

1 min
we usually do two minutes but were feeling lazy at this point

treadmil-

1 mile @ 18 mins. I added 3, 2 min uphill sections and a 2 min cooldown for a total of 20 minutes.

After a full strongman season of training heavy it is nice to be training light and stress free. My 3500 cal diet is paying off along with the cardio. I have lost a total of 22 lbs since September 13th. I'm trying to lose it slowly to avoid losing too much, hard worked for, muscle mass.

I have decided to give competative powerlifting a go. I have only competed in one sanctioned OPA event and that was when I was 17 years old. I have always had a great love for powerlifting and enjoy the comradery shared among fellow athletes. I lood forward to posting my training sessions and sharing my experiences with all of you.

Train hard and injury free!

I have copied the raw text from my actual training log on the Ontario Strongman forum to my blog. All training, good and bad is recorded in this entry. My apologies for the quality, however things will improve greatly going forward.

Please see text below:







Ha, ha Tye! Ya' because your 365 for reps wasn't showing off!

Thursday January 28, 2010

Bench Press (Close Grip / pinky 1" inside ring)-

2x8 @ 95, 2x8 @ 135, 2x8 @ 185, 1x22 @ 225 Missed equaling my PR by 5 reps with a normal grip, so I'm still happy with this.

Upright Row (Close Grip)-

2x8 @ 95, 135

Zercher Squat-

3x5 @ 135, 185, 225

Standing Single Leg quarter rack squats (Toe Straight / start from the bottom)-

3x8 @ bar, 65, 95

Hamstring Curl-

3x8 @ 60, 75, 80

Shrugs-

3x8 @ 135, 225, 315

Shoulder Pre-hab (rotator cuff)-

3x8 @ 15 upper / lower

Over head tricep ext. (rope)-

2x8 @ 100, 120

Eliptical-

.6 miles @ 10min - last min. was an all out sprint.

Day two of de-load week feeling good. Feels good to do some light reps.

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
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"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Mon Feb 01, 2010 11:27 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Saturday Feb 30, '10

De-load

Pre-Workout-

5 min eliptical

Deadlift-

2x8 @ 135, 2x8 @ 225, 1x20 @ 315

Incline Bench (close grip)-

3x8 @ 135, 185, 225

V-Grip rows-

3x8 @ 1 plate, 2 plates, 3 plates

Shoulder Press Machine (Close Grip)-

1x20 @ 2 plates

Neutral Grip Chin-Up-

2x1 getting better

Med Ball Oblique twists (legs raised)-

2x20

Shoulder Pre-hab-

2x20 Upper / lower raises

GHR situps-

2x10

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Mon Feb 01, 2010 11:39 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Sunday January 31, 10

Sled Drag 100ft (turn @ 50')-

110 @ 50' x 2, 110 @ 100' x1 (warm-up)
180 @ 100' x 3

Farmers Holds-

175 x 3 @ 30sec. (warm-up)
225 x 2 @ 30sec.
245 x 2 @ 30sec.
265 x 1 @ 30sec.
285 x 1 @ 30sec.

Log Press-

3x8 @ 120 (warm-up)
1x8 @ 175
1x5 @ 195
1x5 @ 215
1x5 @ 235

I really concentrated on positioning and form here. I felt like I had a tone of power with the log today.

Atlas stone-

2x3 @ 250 / 54"
1x2 @ 290 / 57"
1x3 @ 330 negatives from platform to lap and back up
6x0 @ 330 from floor. Very upset here. Didn't lap it once! I'm over thinking my grip and it's getting to me.

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Wed Feb 03, 2010 10:03 am




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Tuesday February 02, '10

First week of new wave.

Squat- (belt on last two sets)

3x3 @ 155, 3x3 @ 275kg, 2x3 @ 385kg, 1x2 @ 425, 1x1 @ 425, 1x5 @ 495
Just the required reps today. I only felt like I had another couple in me, so I left some in the tank for the rest of the session.

Close Grip Standing Press (No Leg)-

2x8 @ 95, 2x8 @ 135, 1x12 @ 185(Easy) Only suppose to do 5 here but my shoulder was feeling really good.

Bent Row-

3x8 @ 185, 275, 365

Chest Dips-

3x8 @ body weight

Pull Down Machine-

3x8 @ 1.5 plates, 2.5 plates, 3.5 plates

Zottman Curls-

1x8 @ 40, 1x6 @ 40, 1x5 @ 40 These really sucked tonight. My bicep tendons were really fatigued.

Rotator Cuff Pre-hab-

2x12 Upper and lower at 15lbs

Abs-

1x8 GHR situps, 1x60sec abdominal bridge in push up position, legs raised. These are hard.

No time for cardio tonight. Got to the gym late.

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Fri Feb 05, 2010 11:06 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Thursday February 4, '10

Bench Press (Close Grip)-

3x8 @ 135, 3x5 @ 225, 2x2 @ 275 I stopped here. My right elbow became so sore, even just extending my arm really hurt. I didn't want to cause any permanent damage. I put tiger balm on and placed a compression sleeve over my elbow for the rest of the training session.

Upright Row-

3x8 @ 135, 185, 205

Zercher Squat (starting from 17")-

3x5 @ 145, 235, 330

Shrugs-

3x8 135, 225, 315 didn't bother going heavier tonight.

Hamstring Curls-

3x8 120, 140, 160

Tricep overhead rope ext.-

Tried with 40lbs, but it hurt to much so I didn't bother with any more

Rotator cuff pre-hab-

3x12 @ 7.5, 12.5, 15.5 upper
2x12 @ 15.5 lower rotator cuffs were gassed. lol

Abdominal Bridge in push up postion, feet on bench-

1 min 20 sec. I amazes me at how hard this is.

Eliptical-

2min balls to the wall sprint. My inner quads were ruined after this!

I was pretty gassed after this session. Work has been an absolute stress factory and I think it's been getting to me a little. Anyway, training can't be good every time.

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Wed Feb 10, 2010 5:40 am




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 I have had to forgo training legs, so no workout tonight. I've had a gigantic varicose vein come to the surface right behind my left knee and it FUCKING HURTS, to put it bluntly. I can't even walk right. I'll be heading into the gym tomorrow night to do some pressing, but not too crazy as any kind of pressure makes the vein really hurt. It's not my first varicose, but this one hurts more then the others did I think because of where it's positioned.

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Wed Feb 17, 2010 9:19 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Quote:
I have had to forgo training legs, so no workout tonight. I've had a gigantic varicose vein come to the surface right behind my left knee and it FUCKING HURTS, to put it bluntly. I can't even walk right. I'll be heading into the gym tomorrow night to do some pressing, but not too crazy as any kind of pressure makes the vein really hurt. It's not my first varicose, but this one hurts more then the others did I think because of where it's positioned.


To follow up with the above; I developed DVT (Deep Vein Thrombosis). I have been taking a blood thinner to knock out the clot in the vein. Somehow, I injured a deep vein and the blood clotted, causing the thrombosis. I originally thought it was a varicose vein, as I have had them in the past.

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Wed Feb 17, 2010 9:30 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Tuesday February 16, 2009

Squat 1 x 12, 10, 8, 6 (No Belt)-

3x5 @ 135 (warm-up)
1x12 @ 135, 1x10 @ 225, 1x8 @ 315, 1x12 @ 405. My target on the last set was six, but it was too easy so I hit 12 and still had more in the tank.

Romanian DL (No Belt)-

3x8 @ 135, 225, 315

Push Press-

3x8 @ 135, 185, 225

Bent Over Row-

3x8 @ 135, 225, 315

Pull downs-

3x8 @ 1 plate, 2 plate, 3 plate

Preacher Hammer Curls-

1x8 @ 45, 2x6 @ 45

Rotator Cuff-

2x12 Upper
2x12 Lower

Abdominal Bridge (Feet up on chair)-

1min 20sec I still cant believe how hard these are.

I lightly wrapped around my thrombosed vein and tried to take it easy, but I felt too good so I pushed a little. Good training session tonight.

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Sun Feb 21, 2010 7:54 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Bench Press (Close Grip)-

1x12 @ 135, 1x10 @ 185, 1x8 @ 225, 1x6 @ 275, 1x4 @ 315, 1x1 @ 365 I was happy with this. My close grip has always been week, but it's starting to feel stronger. I can't bench normally any more with my shoulders so I have to live with what I've got.

Upright Row-

3x8 @ 135, 185, 225

Zercher Squat (starting from 18")-

3x8 @ 135, 225, 315

Shrugs-

3x8 @225, 315, 405

Hamstring Curls-

3x8 120, 140, 160

Tricep overhead rope ext.-

2x20 @ 60

Rotator Prehab-

2x12 @ 15.5 upper
2x12 @ 15.5 lower rotator cuffs were gassed. lol

Abdominal Bridge in push up postion, feet on bench-

1 min 20 sec.

Eliptical-

2min sprint

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Sun Feb 21, 2010 7:57 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Thursday Feb. 19, 2010

Bench Press (Close Grip)-

1x12 @ 135, 1x10 @ 185, 1x8 @ 225, 1x6 @ 275, 1x4 @ 315, 1x1 @ 365 I was happy with this. My close grip has always been week, but it's starting to feel stronger. I can't bench normally any more with my shoulders so I have to live with what I've got.

Upright Row-

3x8 @ 135, 185, 225

Zercher Squat (starting from 18")-

3x8 @ 135, 225, 315

Shrugs-

3x8 @225, 315, 405

Hamstring Curls-

3x8 120, 140, 160

Tricep overhead rope ext.-

2x20 @ 60

Rotator Prehab-

2x12 @ 15.5 upper
2x12 @ 15.5 lower rotator cuffs were gassed. lol

Abdominal Bridge in push up postion, feet on bench-

1 min 20 sec.

Eliptical-

2min sprint

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Sun Feb 21, 2010 8:07 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Saturday Feb 21, 2010

Deadlift (no belt)-

1x12 @ 225. 1x10 @ 315, 1x8 @ 405, 1x6 @ 495 All was nice and smooth.

16" Deadlift (below knee)-

4x1 @ 495, 585, 675, 765 These all felt great.

Incline Bench (close grip)-

1x12 @ 135, 1x10 @ 185, 1x8 @ 225, 1x6 @ 275 The 275 was harder then it should have been. A little angry here.

Seated Rows (neutral Grip)-

3x8 @ 1, 2, 3 plates

Machine shoulder press-

3x8 @ 2, 3, 4 plates

Preacher bench hammer curls-

2x15 @ 30

Rotator Cuff prehab-

2x15 upper and lower @ 15.5

Abdominal bridge-

1 min This really sucked today

Eliptical-

3 min sprint This was easy. I felt like a gazelle! LOL

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Tue Feb 23, 2010 1:10 am




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Sunday Feb. 21, '10

Events-

Farmers Walk (50ft down hill, 50 ft up hill / 20-30 degree incline)-

4 x 100ft @ 175, 175, 225, 245

Farmers Hold-

295 x 30sec

Tire Flip-

2x3 @ 700, 3x3 @ 800

Farmers / Tire Medley-

50 ft @ 175 Farmers, 2 Flips @ 800 tire

Farmers / Tire / Sled medley-

50 ft @ 175 Farmers, 3 Flips @ 700 tire, 80 ft @ 320 sled

I didn't time the medleys. I was reasonably happy with today's events.

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"

Last edited by Murray Anderson on Wed Mar 03, 2010 10:15 pm, edited 1 time in total.





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Tue Mar 02, 2010 3:31 am




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Saturday Feb 27, 2010

Deadlift (no belt)-

2x5 @ 135, 2x5 @ 225, 2x2 @ 315, 1x2 @ 405, 1x1 @ 495, 1x1 @ 585 I veered off of the program here as I wanted to work up to 675, but my left hammy was tweaking pretty bad, so i laid off.

Close grip incline bench-

1x12, 10, 8, 6 @ 135, 185, 225, 275

Machine neutral grip row.

1 plate, 2 plate, 3 plate

Machine shoulder Press-

1x20 @ 3 plates

Negative Chins-

3x3 @ body weight

Bridge-

1min, 30sec

eliptical-

2 min sprint

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Wed Mar 03, 2010 10:06 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Tuesday march 02, '10

Squat (No Belt)-

1 x 12 @ 155
1 x 10 @ 265
1 x 8 @ 375
1 x 6 @ 485

Romanian DL (No Belt)-

1 x 8 @ 155
1 x 6 @ 265
1 x 4 @ 375

Push Press-

2 x 8 @ 155, 200

Bent Row-

2 x 8 @ 155, 265

Bridging-

1min 36sec (feet up on bench, straight arms) The battle for two minutes continues...

Eliptical-

5 min sprint My legs were jello after. It's been a long, long time since I've been able to run for 5 min straight.


When to a Korean all you can eat BBQ place after and pigged out!

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Fri Mar 05, 2010 11:54 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Thursday March 04, 2010

Bench Press (Close Grip)-

3x5 @ 132, 2x5 @ 176 (warm up)
5x3 @ 220, 242, 265, 286, 308
1x10 @ 265

Upright rows-

3x8 @ 132, 176, 220

Zercher Squat-

3x2 @ 154, 264, 375
1x1 @ 440

Shrugs-

1x20 @ 315

hamstring curls-

1x20 @ 155

Rotator cuff raises-

upper / lower @ 1x20

Overhead tricep cable ext.-

1x20 @ 60

Ab bridge (push up position / feet on bench)-

1min 10sec

eliptical-

5min / 1min balls to the wall sprint.

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Sunday March 7, 2009

I postponed my session to Sunday as I wasn't feeling good at all on Saturday. I kept things light as well.

DL-

3x8 @ 135, 225, 315

Incline Bench (close grip)-

3x8 @ 135, 185, 225

Neutral Grip Rows-

3x8 1 plate, 2plates and 3plates

Neutral Grip Negative Chins-

3x3

Rotator Cuff-

2x20 upper / lower @ 20

Abs-

Ab Bridge(push up position / feet on bench)

Eliptical-

6min and 1min balls to the wall sprint in last minute.

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Fri Mar 12, 2010 3:24 am




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Tuesday March 9, 10

Squats-

3x8 @ 135, 225, 315

Romanians-

1x8 @ 275

Push Press (close Grip)-

1x8 @ 95

I felt terrible, so I just did a couple of things and shut 'er down.

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Sat Mar 13, 2010 7:10 am




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Thursday March 11, 10

Feeling better today. Not 100% yet, though. Did my bench on the platforms, so weight are in kilos.

Bench (Close Grip)-

4x8 @ 60, 60, 60, 80
5x3 @ 102.5, 112.5, 122.5, 132.5, 142.5
5x1 @ 142.5

Clean and Press (Very fast and one motion)-

6x8 @ 40, 20 sec rest. The goal is to get to 6x15 then increase the weight. Only slightly, though. This is a good way to burn fat and not lose too much strength.

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Sat Mar 20, 2010 7:20 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Tuesday March 16, 2010

10 min walk and run intervals. 1 min run, 1 min walk. Felt surprisingly good.

Squat-

3x12 @ 135, 225, 315

Bench-

3x8 @ 135. 1x5 @ 185
5x3 @ 245, 265, 285, 305, 315 Very easy.

Deadlift-

5x3 @ 2plates, 3plates, 4plates, 5plates, 6plates

Pull Downs-

1x20 @ 3plates / side

Seated Hammer Strength shoulder press-

1x20 @ 3plates / side

Overhead cable tricep press-

1x20 @ 60

Good workout today.

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Sat Mar 20, 2010 7:31 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Thursday March 18, 2010

Kilo plates today.

Box Squat 14"(no belt)-

3x8 @ 70kg
5x3 @ 90kg, 140, 160, 170, 180

Push press-

5x3 @ 70kg, 80kg, 90kg, 100kg, 110kg Didn't like how this felt! Still having a lot of trouble with my left shoulder off and on.

Partial DL from 18" (no belt / straps on the last set)-

5x3 @ 120kg, 170kg, 220kg, 270kg, 320kg Pleased here. This was pretty easy.

Upright Row-

1x20 @ 70kg This wasn't pretty.

Preacher Hammer curl-

1x20 @ 20lbs

Rotator cuff-

1x20 @ 7.5lbs (upper and lower)

Ab Bridge (feet on chair in push up position)-

1min 5 sec.

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Sun Mar 21, 2010 1:06 am




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Saturday March 20, 2010

Eliptical-

Intervals 5 min. @ 20 second all out sprints with 40 sec slow pace. A total of 5 sprints. My inner quads were screaming.

Ham Curls-

3x8 @ 90, 120, 150

Incline Bench-

3x8 @ 135
5x3 @ 235, 255, 275, 295, 315

Romanian DLs-

3x8 @ 135, 225, 315

Shrugs-

1x20 @ 315

Jump Squat-

1x20 @ 135

Shoulder complex

1x20 @ 20lbs front, side, rear

Ab Bridge(feet on bench / in push up position)-

1min, 20sec

Felt good today. Having a good week.

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Tue Mar 23, 2010 10:36 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Sunday March 21, 2010

Farmers Walk-

100ft @ 175/hand 1 turn for warm up
did this fast.
285 for a 40 sec hold. Bad, but good for me.

Log press-

2x5 @ 175, 225
1x2 @ 265 This was easy.

Stones-

2x3 @ 250 to 57" (one motioned all on 2nd set) easy
1x3 @ 305 to 57"
1x miss @ 330 to 57" (just missed! I need to grow another inch!)
1x2 @ 330 to 51"

Didn't use much tacky today. Grip felt good on the stones. Probably because I didn't do farmers too hard.

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Mon Mar 29, 2010 9:46 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Wednesday March 24, 2010

Eliptical Intervals-

5 x 20 sec sprint x 40 sec walk

Squat-

2x8 @ 120kg

Bench-

2x8 @ 120kg

DL-

2x8 @ 120kg

Pull Downs-

1x20 @ 2plates / side

Hammer strength Shoulder Press-

1x20 @ 2plates / side

Tricep Ext.-

1x20 @ 60lbs

Ab Bridge (push up position, feet on bench)-

1 min

_________________
Murray Anderson
______________
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"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Mon Mar 29, 2010 9:59 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Thursday March 25, 2010

Eliptical Intervals-

5 min @ 20 sec sprint x 40 sec walk / min

Box Squat 14"-

2x5 @ 70kg
5x3 @ 95kg, 125kg, 150kg, 175kg, 195kg

Bench Press (close grip)-

2x5 @ 60kg
5x3 @ 105kg, 115kg, 125kg, 135kg, 145kg

18" Rack Pulls-

5x3 @ 4 plates, 5 plates, 6 plates, 7 plates, 8 plates (too easy!)

Upright Row-

2x8 @ 135lbs

Preacher hammer curl-

1x20 @ 20lbs

rotator cuff-

1x20 upper/lower

Ab bridge (feet on bench, push up position)-

1 min

_________________
Murray Anderson
______________
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"strength is the product of struggle, you must do what others don't to achieve what others won't"

Last edited by Murray Anderson on Wed Mar 31, 2010 1:54 am, edited 1 time in total.





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Mon Mar 29, 2010 10:07 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 saturday March 27, 2010

eliptical-

5 min @ walking speed

hamstring curl-

1x20 @ 60lbs

Incline Bench-

2x5 @ 135
5x3 @ 235, 255, 275, 295, 315 (better then last week, not as much of a struggle)

Romanian DL-

1x8 @ 225

shrugs-

1x20 @ 225

Jump squat-

1x20 @ 135

Shoulder complex-

1x20 @ 20lbs front/side/rear (no stop)

Abs-

med ball hand offs 2x30

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
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"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Mon Apr 05, 2010 9:00 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Tuesday March 30, 2010

Eliptical-

10min med/fast pace

Squat-

3x8 @ 135, 225, 315

Bench-

5x3 @ 245, 265, 285, 305, 325

DL-

5x3 @ 235, 325, 415, 515, 595 (Great pop this day, fast off the floor)

Pull Downs-

1x20 @ 3 plate / side

Hammer Strength Shoulder Press-

1x20 @ 3 plates / side

Tricep over head cable ext.-

1x20 @ 70lbs

_________________
Murray Anderson
______________
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http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Mon Apr 05, 2010 9:04 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Thursday April 01, 2010

Eliptical-

10 min med/fast pace

Box Squat-

5x3 @ 155, 245, 335, 425, 440

Push Press-

1x8 @ 185

18" DL-

1x8 @ 405

Upright Row-

1x8 @ 135

Preacher bench hammer curl-

1x20 @ 25lbs

Rotator Cuff-

1x20 Upper/lower

_________________
Murray Anderson
______________
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http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Mon Apr 05, 2010 9:08 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Saturday April 03, 2010

Log Press-

3x3 @ 175, 1x12 @ 175
1x1 @ 225, 245, 255 (one motion)

Tire Flip-

3x8 @ 700
3x3 @ 800
5x miss @ 1100 (4 of these I got up high to my hip and the last I got to the top of my belly. I will get this mother over soon!)

_________________
Murray Anderson
______________
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"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Mon Apr 12, 2010 9:40 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Thursday April 8, 2010

Eliptical-

10 min x 2.2km

Box Squat-

3x5 @ 135, 225, 315

Deadlift-

1x8 @ 405

Bench Press-

2x8 @ 135
5x3 @ 250, 270, 290, 310, 330

Pull Downs-

1x20 @ 150

Behind the neck seated military-

1x20 @ 135

Rotator Cuff-

1x20 Upper/lower

Ab Plank (Push up position feet on bench)-

1 min

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Mon Apr 12, 2010 9:48 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Saturday April 10, 2010

Eliptical-

5 min intervals @ 40 sec walk x 20 sec sprint

Hamstring Curl-

3x8 @ 150, 170, 190

Push Press-

1x5 @ 135
5x3 @ 165, 185, 205, 225, 245

17" Rack Pulls-

5x3 @ 405, 495, 585, 675, 765
1x2 @ 855

Incline Bench-

2x8 @ 135
1x17 @ 225

Shoulder Circuit (front, side, rear)-

1x20 @ 20lbs

Hammer Curl (preacher bench)-

1x20 @ 20lbs

Medball hand-offs-

2x30 @ 15kg ball

_________________
Murray Anderson
______________
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Friday-

No belt today

Eliptical-

10 min

Box squat 14"-

2x8 @ 135, 225
2x5 @ 315, 405

Bench Press-

3x8 @ 135, 225, 275
1x5 @ 315

Deadlift-

1x12 @ 405

Pull downs-

1x20 2 plates / side

Hammer strength shoulder press-

1x20 @ 3 plates / side

Hammer Curls-

1x20 @ 40

Ab plank (forearms)-

1min48sec

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
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"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Mon Apr 19, 2010 11:09 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Saturday-

Eliptical-

5 min intervals

Hamstring curl-

3x8 @ 150, 165, 180

Incline Bench-

3x8 @ 135, 225, 275

Romanian DL (deficit)-

1x20 @ 225

Jump squat-

1x12 @ 225

Shoulder front, side, rear raises-

1x10 @ 40

rotator cuff pre hab-

1x20 Upper/lower

Med pall oblique hand offs

2x40 right/left

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Wed May 05, 2010 9:15 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Shit did I get sick when i got back from Manhattan. Had a great time in Manhattan and the day after I got back, I got the flu bad. I had my first training session on Friday and it wasn't too bad. I really took it easy.

April 30, 10

Eliptical-

.57 mi in 5 min

Pull Downs-

1x20 @ 160

Hammer db curl-

1x20 @ 50

ab plank-

2min




May 03, 10

Eliptical-

1.3 mi in 10 min

Squat (No Belt)-

1x20 @ 225

flat CG bench-

2x8 @ 135, 1x8 @ 225
8x3 @ 315

DL (No Belt)-

3x3 @ 315, 405, 495

Pull Downs-

1x20 @ 3 plates / side

Hammer Strength Machine shoulder press-

1x20 @ 3 plates

Tricep overhead ext.-

1x20 @ 60

Ab plank-

1min 40sec

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Fri May 07, 2010 9:28 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Wednesday May 5, 10

Eliptical-

10min @ 1.4mi

COC grippers-

1 x 5/5 @ #1, 3 x 10/10 sec holds @ #2, 1 x 5/5

Ab plank-

2min

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
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"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Fri May 07, 2010 9:35 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Thursday May 06, 10

Eliptical-

5min @ .52mi

Box squat-

3x5 @ 135, 225, 335

Push Press-

2x3 @ 135, 2x3 @ 185, 2x3 @ 225

Rack Pulls-

3x3 @ 405, 505, 605 Saving 901 for Woodstock.

Upright row-

1x8 @ 135

Hammer DB curls-

1x20 @ 50

Shoulders Front / side / rear-

1x12 @ 25

Rotator Cuff (Cable)-

1x20 Upper/lower

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Wed May 12, 2010 10:30 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Monday May 10, 10

Worked very late and only had time for one movement

eliptical

10 min x 1mi felt sluggish

Box Squats (14" / no belt)-

2x8 @ 70kg, 120kg
1x5 @ 150kg
3x1 @ 190kg
1x5 @ 150
1x10 @ 120kg

Plank-

1min 10 sec

Glad to get this done. I was friggin tired. Had to work on Saturday, because it appears that I'm the only one that cares about work and I had to stay late again Monday night. Not cool!

_________________
Murray Anderson
______________
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http://www.murrayandersonstrong.com
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"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Sat May 15, 2010 2:38 am




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Wednesday May 12, 10

No eliptical today. I just said **** it!

Bench Press-

3x8 @ 135, 225, 275
3x2 @ 330
1x5 @ 315
1x10 @ 225

Military-

4 x 12, 10, 8, 6 @ 135, 155, 185, 205

Hang Cleans-

4 x 12, 10, 8, 6 @ 95, 115, 135, 155

Seated Dumbell Press-

2 x 20 @ 45

Hammer Curls-

2 x 20 @ 45

Rotator cuff-

2 x 20 @ 7.5 upper / lower

Tricep overhead cable ext.-

2 x 20 @ 60

Plank-

1 min 30sec

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Thu May 20, 2010 9:53 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Sunday May 16-10

Log-

1x3 @ 245, 1x1 @ 285 this was ridiculously easy. Especially considering I was only going to train stones today.

Stones (all to 55")- Very happy with my stone training these days. If this keeps up I'll be looking at loading the 422 pounder before Sept. Thanks to Eric for pushing me hard.

1x5 @ 250 (one motion), 1x3 @ 250 (lap and load)
1x1 @ 300 (one motion), 1x2 @ 300 (lap and load)
1x3 @ miss, 1x3 @ 330 (lap and load) I had too much tacky on the first set. Less is more I have learned with the tacky.
1x6 @ 250 (one motion)

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Thu May 20, 2010 9:59 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Wedesday May 19, 2010

eliptical-

5 min at .525 miles

Military-

1x12 @ 40kg, 1x10 @ 50kg, 1x8 @ 60kg, 1x6 @ 80kg

Hang Cleans-

1x12 @ 40kg, 1x10 @ 50kg, 1x8 @ 60kg, 1x6 @ 80kg

Seated Dumbell press-

2x20 @ 50lbs

Over Head cable tricep ext.-

2x20 @ 75lbs

Rotator Cuff (upper/lower)-

2x20

Plank-

1 min (I really bitched out on this tonight)

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
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"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Sat May 22, 2010 8:18 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Friday May 21, 2010

Eliptical-

10 min @ .8mi

DL (no belt)-

1x3 @ 265, 375, 465
1x10 @ 510

Incline Bench-

12, 10, 8, 6 @ 135 (i have a strained upper right pec insertion im nursing. it really hurts when i do any benching, so i hit this super light to get blood into the area.)

Romanians 1.5" deficit (no belt)-

1 x 12, 10, 8, 6 @ 135, 225, 275, 315

Plate Loaded Machine Pull Downs-

1 x 12, 10, 8, 6 @ 90, 180, 270, 360

Dumbell Shrugs-

2 x 20 @ 120

Standing Arms Extended Wrist Roll Ups (both directions)-

3 x each way

Medball side to side hand offs-

1 x 40 each way

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Mon May 24, 2010 5:43 am




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Saturday May 22, 2010

Atlas Stone 55" (one motion / no tacky)-

1x6 @ 250

Tire Flips-

3 x 10 @ 700

Log Press-

4x5 @ 170, 170, 225, 225

Medley (60ft each / up hill)-

700 tire @ 3 flips, 290 sled pull, 300 prowler in about 60sec. Medleys have always been a thorn in my side. My conditioning is good this year and in another month or so, I should be able to take 15 to 20 sec off of my medley time.

Sled Pull (60ft down hill)-

1x290 sled

Prowler Push (60ft down hill)-

1x300 prowler

_________________
Murray Anderson
______________
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"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Tue Jun 01, 2010 4:32 am




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Saturday May 29, 10

Events manager at Cambridge United Way Strongman.

Car deadlift test reps with a Kia Sole-

1x2 @ 650 - 700ish, 1x1 @ 750 I was cold and didn't have a belt, so I didn't want to rep out.

A day full of loading, carrying, dragging and unloading various strongman apparatus. My hammies were a bit sore on Sunday. A good day, for sure!

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Tue Jun 01, 2010 8:47 am




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Monday May 31, 2010

Eliptical interval sprints-

5mins @ .62mi I rocked this tonight. Two ladies in the cardio room were looking at me like I was a freak of nature.

Box Squats 14"-

1x8 @ 155
1x6 @ 265
1x3 @ 375
1x1 @ 465
1x3 @ 510 (belt) Huge PR!

Ab Plank-

1min 20sec

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Sun Jun 06, 2010 1:10 am




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 June 02, 10

Eliptical interval sprints-

.7mi @ 40 sec moderate, 20 sec sprint for 5 min

Push Press-

1x5 @ 135, 185, 225, 275
1x1 @ 305, 305, 305 all missed. I was very pissed at this. I really felt like this was gonna' be easy.

Seated dumbell press-

1x10 @ 85, 1x20 @ 60

Front, rear, side delt raises-

1x15 @ 40

rotator cuff raises-

1x20 @ 7.5
upper / lower

Ab plank-

1min 20sec

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Mon Jun 07, 2010 6:23 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Sunday June 6, 10

Events training today.

Tire-

2x10 @ 700lbs

Thick Handle Dumbell (2.75")-

1x5 @ 70 R/L, 1x5 @ 90 R/L

1x3 @ 130 R and 1x1 @ 130 L

2x3 @ 150 R and 2x0 @ 150 L

Farmers Walk Holds for time-

1x40 sec @ 265

2x0 @ 315 per hand My right hand is fine. My left hand slipped off on both attempts. My grip is getting better, but still no where good enough.

1x40 sec @ 315 per hand with straps

Press medley-

2 x 255 log, 275 log and 150 thick handle dumbell

On the first run, I missed the 275 log, but got the first log and the dumbell for two reps. On the second run I got both logs, but missed the dumbell

Half medley-

800lb tire @ 3 flips and 250lb prowler @ 120ft

I did one run balls to the wall. It wasn't timed, but the prowler felt really good for me.

_________________
Murray Anderson
______________
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"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group
Tuesday June 6, 2010

Eliptical-

10min @ level ten. Got .7 miles done. My legs were very pumped after this. I usually use level 2 or 3 so this was a big jump.

Box squat 14" (no belt)

3x8 @ 155, 265, 375

Leg Press-

1x12 @ 5plates
4x10 @ 7,8,9,10 plates

Hamstring curls-

2x10 @ 150, 165
1x8 @ 180

Barbell toe presses-

3x12 @ 225

dumbell hammer curls-

1x20 @ 60

Ab plank-

1 min. Totally blew this tonight. I was gassed after tonight's training.

_________________
Murray Anderson
______________
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"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Fri Jun 11, 2010 9:02 am




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Wednesday June 11, 2010

Tonight was a shit show.

Close grip bench (2" inside rings)-

2x20 @ 135, 225

Military Press-

5x5 @ 135, 155, 185, 205, 225 I actually only got two with 225. my left shoulder gave out and I had to drop the weight or fall over. I punched the plates and hurt my knuckles. Not good.

Dumbell seated press-

2x8 @ 85, 60

Rotator Cuff (upper / lower)-

2x20

Over head cable rope tricep ext.-

1x20 @ 75

20lb med ball oblique handoffs-

40 R / 40 L

This session did not feel good. I was gonna' train thurs night, but decided to take it off. I'll do eliptical in my condo gym probably.

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Thu Jun 17, 2010 6:53 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Tuesday June 15, 2010

Sprints-

7 x 100m sprints
I had to run and puke after the fifth set

Squat-

1x8 @ 135, 1x6 @ 225, 1x3 @ 315, 1x1 @ 405, 1x3 @ 505 (belt) I wanted five reps here, but my hips where really tired after the sprints

Odd object carries-

3x50' @ four 55lb bumper plates stacked on top of each other.
2x50' @ five 55lb bumper plates stacked on top of each other.

we picked, squeezed and ran with this. it was fun and pretty tough near the end.

Ab plank-

1 min, 30 sec

_________________
Murray Anderson
______________
http://www.powerlifting.ca/kilopound.html KILOS TO LBS CONVERSION CHART
http://www.murrayandersonstrong.com
http://twitter.com/bigmurrayjunior

"strength is the product of struggle, you must do what others don't to achieve what others won't"





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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Thu Jun 17, 2010 9:54 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Wednesday Jun 16, 2010

quick conditioning session in condo gym

Treadmill (full incline)-

all out run @ 1mi in 8min
I was huffin' after this, but I got 'er done. I use to be able to run 1.5mi in 8.5 min, so I still have a bit to go. I'm finding the eliptical isn't challenging my conditioning enough.

Ab plank-

1min

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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Fri Jun 18, 2010 6:29 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Thursday June 17, 2010

Deadlift-

1x3 @ 225, 315, 405, 495, 585
1x12 @ 405

I had no desire to do this. My hips are sore from all the sprinting and running. I want 705 for a triple by D'ville to make sure I'm good and strong for any SUV deadlifting.

Push Press (close grip 1" inside the power rings)-

1x3 @ 115, 135, 155, 185, 205
1x12 @ 135

Again, no energy. Just kept this light to get the blood going into my shoulders

Bench press (close grip 1" inside the power rings)-

1x20 @ 225

Wind sprints-

5x100m

I didn't time any of these, as I already felt bad enough about tonight's training.

_________________
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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Thu Jul 08, 2010 9:20 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Tuesday July 06, 10

First workout back after the G20. The G20 sucked three weeks out of my effing life! I went 60% on everything to get back into the swing.

Squat (No belt and easy all the way through)-

1x5 @ 135, 225, 315
3x3 @ 350

Bench Press-

1x5 @ 135, 225
3x3 @ 275

Romanian DL's (2" deficit)-

3x3 @ 315 Double over hand with a 1min hold on last rep
1x20 @ 315 with straps (this mangled me)

Standing Military-

3x3 @ 180
1x20 @ 135

_________________
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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Mon Jul 12, 2010 9:44 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Friday July 09, 2010

eliptical 5 min

Squat(Light / no belt)-

3x3 @ 135
3x3 @ 225
3x1 @ 315
1x3 @ 405

I'm currently having trouble with flexibility in by hips and back. I have started to get them worked on by the massage therapist, so in a few weeks I should be able to start hitting some heavy numbers again.

Bench Press-

2x5 @ 135, 225
1x10 @ 315

romainian DL (no belt / 2" deficit)-

3x3 @ 315 double overhand with 1min hold on last rep.
1x12 @ 315 no straps today.

Standing Military (strict no leg)-

3x3 @ 135, 185, 225
1x12 @ 135

Hammer curl-

1x15 @ 70

Dumbell shrug-

1x20 @ 100

Tricep overhead ext-

1x20 @ 130

Ab Plank-

1min

_________________
Murray Anderson
______________
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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Fri Jul 16, 2010 10:24 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 tuesday July 13, 2010

Light Stretching

Squat-

2x8 @ 135, 225
10x1 @ 315

I did ten singles with three plates here and sat at the bottom for a good 3-5 seconds to stretch out the hip, glutes and ITB.

Bench-

3x8 @ 135, 225, 315

Romanian DL-

3x3 @ 315 double over hand
1x20 @ 315

Push Press-

3x8 @ 135, 185, 225

Hammer Curl-

1x20 @ 75 man did this burn

Overhead tricep press-

1x20 @ 75

Dumbell Shrugs-

1x20 @ 120

Ab Plank.

Im really looking forward to hitting events this Sunday. It's been three weeks. I won't be missing any more event training sessions before D'Ville.

_________________
Murray Anderson
______________
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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Mon Jul 19, 2010 8:10 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Saturday July 19, 2010

The focus today was completely on conditioning.

Log Press (clean and press every rep with one motion. no stopping at the shoulders)-

3x3 @ 175
2x2 @ 225
2x5 @ 245

I had balance issues with this, but other then that everything was very easy. My shoulder is feeling great and my right ITB and hip are starting to feel better.

Tire Flip (700 - 740ish)-

1x10
5 uphill and 5 downhill easy

1x10
10 uphill more difficult, but still fairly easy

Prowler-

2x120ft @ 250
60ft uphill with low handles and 60ft downhill with high handles. My conditioning is still getting better. This is a huge improvement for me with the prowler. I'm not sure what the incline of the street is at Eric's house, but it is steep. This was a good affirmation that the extra conditioning i have been doing is paying off. I was pretty gassed after the second run.

Not a heavy session by any means, but I am happy with the results from this session.

_________________
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______________
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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Tue Jul 20, 2010 10:45 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Monday July 19, 2010

eliptical-

5 min

Bench Press-

3x8 @ 135, 225
10x3 @ 315
2x8 @ 225, 135

Pull Downs (very strict)-

1x20 @ 180

Hammer Curls (very strict)-

1x20 @ 25

Ab plank-

1 min.

_________________
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______________
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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Mon Jul 26, 2010 7:03 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Saturday July 24, 2010

For the next 6 weeks I will work 10x3 at 80% of my raw singles, adding 5 lbs per week. I have calculated my raw 1rm and dropped it by 20lbs, training 80% of that weight. Doing this will slowly increase my 80% and put me exactly where I need to be for D'Ville. I feel I have trained the smartest I have ever trained. I have had injuries, however I have been able to train through them by simply using my head and listening to my chiro and massage therapist. I am feeling good and strong with only six weeks to go.

Stationary Bike 5 min

Deadlift-

3x5 @ 135, 2x5 @ 225, 1x3 @ 315, 1x3 @ 405
10x3 @ 500

Bent row-

1x20 @ 225

Dumbell Shrug-

1x20 @ 120

_________________
Murray Anderson
______________
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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Mon Jul 26, 2010 7:18 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Sunday July 25, 2010

Event Training today-

Log (all reps single motion today)-

3x3 @ 175, 225
3x1 @ 245, 3x1 @ 275

Practiced speed and explosiveness. These were really good today. 275 felt like 225 and speed was excellent.

Tire-

5x3 @ 700
1x1 @ 1100-1200 We're not sure where between 1100 and 1200 it weights, but we know it is well over 1000lbs. The tire is over 6 feet tall and 36 inches thick.

Stones to 50"-

10x1 @ 250 I haven't loaded stones in over 4 weeks, so I focused on single motioning the light stone and speed. This felt pretty good.

Prowler / Sled Medley-

120ft with 300lb prowler. 60ft up hill with high handles and 60 ft downhill with low handles then 290lb sled drag for 100ft. This was done very quickly, especially for me. This made me feel really good.

All in all, a good events session. Things definitely clicked today.

_________________
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______________
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goldberg Post subject: Re: Murray Anderson Training Log
Posted: Mon Jul 26, 2010 11:34 pm




Le Polar Bear du Nord

Joined: Fri Aug 13, 2004 4:44 am
Posts: 114
Location: Wawa.Ontario If you can still see the size on the side of the tire let me know and i'll tell you the weight.

PolarBear






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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Tue Jul 27, 2010 7:07 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 I'll let you know Jose. It would be good to know. Eric and I have bruises on our chest, arm ans shoulders from this tire. She's heavy!

_________________
Murray Anderson
______________
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Murray Anderson Post subject: Re: Murray Anderson Training Log
Posted: Wed Jul 28, 2010 6:55 pm




Mr. Stubbyfingers





Joined: Wed Jan 28, 2004 7:39 am
Posts: 545 Tuesday 27, 2010

Light Ham curls-

3x10 @ 40

Squat (rehband only)- The plan here today was to test my hip and ITB.

2x3 @ 135, 2x3 @ 225, 2x3 @ 315, 2x2 @ 405, 1x1 @ 405, 1x2 @ 495, 1x25 @ 315

The 5 plates felt good enough for 5 or 6, but my right hip was still quite sore at the bottom and I was favouring it. I cut it off there, as I cant take any chances with D'Ville only 6 weeks away. I finished off with a nice rep out with 315. The lighter weight feels okay, so I went nuts with three plates.

Calf raises-

Body weight 40 lbs 2x25

Ab machine-

3x15 @ 40
Really focused on the contraction and hold here.

_________________
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______________
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Page 8 of 10 [ 149 posts ] Go to pa

Tuesday January 5, 2010

I took two weeks off from lifting. Instead, i focused on stretching for 45mins every other day, massage therapy, and about a dozen 20 km walks with my wife. I gave myself a little reward over the holidays, as I have been pretty happy with my progression since being back to Variety. Also, I'm back training with my old training partner who is lighter and every bit as strong if not stronger then me. This will be the consistent competition I need. Anyway here's the first session of 2010.

I have dropped my weight percentage and increased volume for this wave of 5, 3, 1. I will be doing one weight for 8 sets of 5, 3, 1. My deload week will be 3x5 of my week one weight. I want to focus on heavier implement training, as I will be adding events in on Sundays. Here's how it went last night.

Squat(No belt)-

2x5 @ 135, 1x5 @ 185, 1x5 @ 225, 1x2 @ 275 (warm-up)
8 sets of 5 reps @ 315

Push Press (no warm up. already warm from squatting) -

8 sets of 5 reps @ 135

Body Weight rows (feet on bench)-

1x5, 1x10 @ body weight

Hanging back extensions-

2x10

Zottman preacher curls-

2x12 @ 15

Rotator Cuff raises (against wall)-

2x12 @ 15

Rowing machine (200m sprints)-

1x200m @ easiest setting (1) for 57 sec
2x200m @ medium setting (5) for 49 sec

These will be done at the end of every session. My plan is to add sprints gradually until I get to ten sets of 200m. It's too hard on my knees to do 200m running sprints right now.

Session recap-

I was pleased with squats. They were light and very easy. Push presses were basically the same. Nice and easy. I was a little upset I didn't get 2x10 with the body rows, but I will sum it up to too much turkey. Everything else went well and it felt good to hit the rowing machine, too.

I have many training journals, but I will start here, as I have changed my approach to training in the last couple of months.

Author: Murray Anderson [ Tue Oct 20, 2009 6:44 pm ]
Post subject: Re: Murray Anderson Training Log
After getting sick, work got super fragging busy and I ended up working on weekends. So instead of stressing and getting some shitty training in, I took the last few weeks off. Yesterday was my first session back and it felt pretty good. I decided to go back to Variety Village. There, everyone that trains is an athlete of some level / sport and it's good being surrounded by others that are serious about training. I even got permission to bring my farmers and log back. Foley, Eric, and Drew; you Toronto boys are welcome any time if you're in the mood to slam some weight around without getting the evil eye.

Monday October 20 / 09

Front Sqt-
1x3 @ 70kg, 1x3 @ 90kg, 1x3 @ 110kg, 1x2 @ 130kg, 5x1 @ 150kg

Deep box Sqt (medium stance)-
1x12 @ 150kg

Push Jerk-
1x3 @ bar, 1x3 @ 40kg, 1x3 @ 70kg, 5x1 @ 90kg

Push Press-
1x12 @ 70kg

Deadlift-
1x3 @ 70kg, 1x3 @ 120, 1x12 @ 170kg

Romanian DL-
2x10 @ 70kg

GM-
2x10 @ 70kg

EZ Curls-
2x10 @ 35kg

Author: Murray Anderson [ Thu Oct 22, 2009 8:46 pm ]
Post subject: Re: Murray Anderson Training Log
Wednesday October 21, 2009

Warm up-

Rowing machine- 800m
Armodometer- 200m (what a pump!)

Incline Bench-

Bar x 30, 70kg x3, 90kg x3, 110kg x3, 120kg x2, 125kg 5 x1, 90kg 1 x10

High Pulls-

70kg x3, 90kg x3, 110kg 5 x1, 70kg 1 x10

Oly Rows-

90kg 2 x10

Jump Squats-

160kg 2 x10

Standing Overhead Tricep Press (Straight bar)-

30kg 2 x10

Session #2 is in the books. I think the rest did me good. I feel like I have reset myself. This past year was a real Grind to say the least. I started training in mid November after a year lay off and tried to make a comeback too soon, too fast. This season I was riddled with nagging injuries and lot's of doubt. This, at least in part, was due to me putting so much pressure on myself. I wanted the strong 2007 Murray back and I never got there. I have learned quite a bit this year. 1- You can't take a year off and get it back in 6 months and 2- NEVER let your ego get in the way of the reality of your situation. I'm not old yet, but I'm going to be 35 this year and have to take a smarter approach to training in order to avoid dumb nagging injuries. I need to get fast, which has always been a major issue with me. This is something I will fix over the winter and spring. I will always be strong, I have to be confident like I used to be. I need to get back to the mind set of knowing I can pick anything I want up, no matter how heavy it is. I'm in a place now, where I'm thinking like that again. I finally feel like I am back to my old self and I'm especially glad to be back at Variety Village.


Author: Murray Anderson [ Sun Oct 25, 2009 12:45 am ]
Post subject: Re: Murray Anderson Training Log
Saturday October 24, 2009

Skipped last night. I had to work late, again. So I did last nights training today.

Front Squat-

1x3, 1x1 @ 70kg, 1x3, 1x1 @ 90kg, 1x2, 1x1 @ 120
1x2, 4x1 @ 150kg

Push Jerk (For warm ups, did 2 reps. One push press and one push jerk)-

1x2 @ bar, 1x2 @ 70kg
4x1, 1x2 @ 90kg

Deadlift-

1x3 @ 70kg, 1x1 @ 120kg, 1x10 @ 170kg

Box Squat medium stance(full 3 second pause at the bottom)-
This really got my quads fired up.

1x3 @ 70kg, 1x3 @ 90kg, 1x2 @ 120kg, 5x1 @ 160kg

Romanian DL-

2x10 @ 70kg

GM-

2x10 @ 70kg

Bicep hammer curls-

2x10 @ 60lb dumbells

Short on time for this one.

Monday October 26, 2009

Walk 800m

Incline Bench Press-
3x3 @ 42kg, 2x3 @ 26kg, 1x3 @ 82kg, 1x3 @ 102kg
1x2 @ 122kg, 4x1 @ 122kg

High Pulls-
1x3 @ 62kg, 1x3 @ 82kg, 1x1 @ 102kg
1x2 @ 112kg, 4x1 @ 112kg

Standing straight bar overhead tricep press-
1x5 @ bar, 2x10 @ 42kg

Got to the gym late and couldn't finish. Felt good after this one, though. Training light feels good. I will probably keep this up until Jan., adding reps here and there until I hit 5x3 on my front squat, box squat, push jerk, incline, high pulls, oly rows. Everything else will be one or two sets of 10 to 12reps. I might add weight with the hi reps, but not too much. I'm gonna' save any pushing until Jan. when I start the 5,3,1.

Wednesday October 28, 2009

Not much of a pre- training warm up today. Not unless you consider chin waggin' a warm up, that is.

Front Squat-

3x3 @ 62kg, 2x3 @ 82kg, 2x2 @ 102kg, 1x2 @ 122kg, 1x1 @ 142kg (warm-up sets)
1x3 @ 152kg, 4x1 @ 152 kg ( i added a couple of reps to my first set tonight. felt good.)

Push Jerk-

1x2 @ 62kg, 1x2 @ 72kg, 1x1 @ 82kg (warm-up sets)
1x3 @ 92kg, 3x1 @ 92kg, 1x2 @ 92kg

Box Squat-

3x3 @ 62kg, 1x3 82kg, 1x2 @ 102kg, 1x1 @ 122kg, 1x1 @ 142kg (warm-up sets)
2x1 @ 162kg, 1x2 @ 162kg, 1x1 @ 162, 1x2 @ 162 (this was tough tonight. I was able to add a rep to my 3rd and 5th set. legs were a- screamin'!)

Hammer Curls-

2x12 @ 45's (both arms simultaneously)

Monday November 2, 2009


High Pulls-
3x3 @ 40kg, 3x3 @ 60kg, 2x2 @ 80kg, 1x2 @ 100kg (Warm-up sets)
1x3 @ 110kg, 1x2 @ 110kg, 3x1 @ 110kg

Incline Bench Press-
1x3 @ 62kg, 1x3 @ 82kg, 1x3 @ 102kg (Warm-up sets)
1x3 @ 122kg, 1x2 @ 122kg, 3x1 @ 122kg

Jump Squat-
2x10 @ 122kg

GMs-
2x10 @ 102kg

Bicep EZ bar curl-
2x10 @ 40kg

Stretch-
Assisted hip flexor stretch 3 x slow 10 count
Assisted hamstring stretch 3 x slow 10 count
Assisted Glute Stretch 3 x slow 10 count
Intra-lateral and lateral Quad Stretch 3 x slow 10 count
I've gotta' keep these leg stretches up. I'm only remembering to do them a couple of time a week.

Wednesday November 4, 09

Walk-

800m medium to fast, with various light stretching with some arm and leg swings after.

Front SQ-

3x3 @ 60kg, 2x3 @ 80kg, 1x2 @ 100kg, 1x2 @ 120, 1x1 @ 140kg (warm up sets)
2x3 @ 150kg, 3x1 @ 150kg

Push Jerk-

1x3 @ 60kg, 1x3 @ 80kg (Warm up sets)
2x3 @ 90kg, 3x1 @ 90kg

I'm happy with this. I don't lose power in my left shoulder until I have reached just above my head. This is why I have been doing the push jerk. My initial push is strong, and the drop in the jerk comes just before I lose power, so it works for me. I have been getting my left shoulder worked on, but it is completely effed! I have full range of motion back, so that's a good thing I guess. This is an old injury that has plagued me since '06. I hurt it doing 60" atlas stone loads.

Box SQ 14"-

No warm up sets. I was warm enough.

2x3 @ 160kg, 3x1 @ 160kg

These were especially easy tonight.

Standing Overhead Triceps barbell press-

2x10 @ 40kg

I'm feeling strong enough to start making a push. If the season is going to start early and I have any hope of participating, I need to get going on a rebuild and only use last year as another learning experience. I have had the last four weeks to get comfortable with some gritty training at moderate weight. Tonight I start with the 5-3-1 approach. First on the menu, are DL's. I have planned my training sessions for the next 8 weeks.

Friday November 07, 2009

Let me start with some excuses. I have been off sick for the last couple of days and probably shouldn't have trained last night, but I did anyway. Tonight was my first night of 5,3,1 and I forgot all of my training numbers at home. Needless to say, I am an IDIOT! Anyway, enough whining. I read the PDF book finally and like this method. It is similar to how I have trained in the past, but not for a long while.

DL -

(warm up sets)
3x3 @ 70kg
2x3 @ 120kg
1x1 @ 170kg

(working sets)
1x5 @ 170kg(should have been 175kg)
1x5 @ 190kg
1x5 @ 200kg
1x5 @ 210kg (should have been 215kg)
1x3 @ 230kg (I was too riddled with body aches, so I shut it down and didn't bother with the last two reps.)

(Assistance work) I will be working all assist work up to 3x10 following this progression:
1x10 > 1x10, 1x5 > 2x10 > 2x10, 1x5 > 3x10

High Pull from floor- I try to do these to my chin or higher

3x4 @ 80kg This exercise will be the only exception to my 3x10's. I will add a rep or two each workout until I get 3x6.

Wide neutral grip body rows-

1x10 @ body weight (I thought these were gonna' be hard, but they weren't)

GM-

1x10 @ 100kg

This was a good dry run, as I was able to get a feel for this type of training. Hopefully I'm well enough on Monday to start with a real good stab at it.

Tuesday November 10, 09

I augmented my routine a bit more. I have taken some suggestions from Jordan, a powerlifting coach, and a track coach. I think I have finally devised a programme that will attack the aspects which I need to focus on, to get into the shape I need to be in to be competitive.

Days one and four take an interval training approach, building up to 3 interval circuits at 3 sets of 20 (3-1min rest). Day 2 utilizes the 5,3,1 method and day 3 utilizes a 3 sets of 4-6 reps approach.

Day one is in the books and here it is. 1 min rest between exercise. This was easy, but i have to be patient and not rush.

Push-ups-

1x20 @ body wt.

Hanging rows-

1x20 @ body wt.

Raised Leg Crunches-

1x20 @ body wt.

Raised Oblique Crunches-

1x20 @ body weight

Thick bar hammer curls-

1x20 @ 45lbs (both arms together)

Standing Barbell tricep press-

1x20 @ 20kg

Rotator Cuff raises (against wall)-

1x20 @ 5kg

Next week I will add GHR's and Single leg box squats, along with a second set x10 reps.

Wednesday November 11, 09

(5,3,1)

Started with a variety of dynamic warm up movements. I did some glute, hip and IT work with an Indian rubber ball. This hurt like a bitch, but really loosened me up.

Front SQ (No Belt)-

1x5 @ 60kg, 1x5 @ 80kg, 1x5 @ 100kg, 1x5 @ 120kg, 1x5 @ 140kg

Incline BP-

2x30 @ bar, 2x5 @ 60kg (warm-up)
1x5 @ 80kg, 1x5 @ 90kg, 1x5 @ 100kg, 1x5 @ 110kg, 1x5 @ 120kg

DL (No Belt)-

1x5 @ 130kg, 1x5 @ 150kg, 1x5 @ 170kg, 1x5 @ 190kg, 1x5 @ 210kg

Push Jerk-

1x5 @ 50kg, 1x5 @ 60kg, 1x5 @ 70kg, 1x3 @ 80kg, 1x4 @ 90kg

Although the weight is light, I am having trouble getting under my 4th and 5th rep on the last couple of sets. Set 4, I did five reps, but only 3 were proper push jerks and the same happened on set 5. I did 5 reps, but only 4 were correct technique. I am only counting proper reps. I will stick with this 5x5 and will not drop to 3's until I have perfected my technique. There is no point in advancing, otherwise.

Saturday/Sunday November 14 and 15, 09

Never got to train this weekend. I went to train twice and the place was closed on Sat. and Sun. There was some fundraiser going on. This would have been fine had I known. I will have to pay close attention to the damn post board. Nothing like being all primed to train and not being able too. It really sucks!!

Tuesday November 17, 09

Various warm up movements-

-leg swings (side, front and back) 3x8-10
-Jump rope 3x20
-Very light pec and bi stretch
-Arm swings 360 degrees (front, back)
-Hanging arm swings (side to side)
-shook body out a few times

Body weight rows-

-1x20, 1x10

Body weight push ups-

1x20, 2x10

Slant board crunches(very strict contractions)-

1x20, 1x10

Slant board olique crunches(very strict contractions)-

1x20, 1x10

Thick bar EZ curls-

1x20, 1x10 @ 40kg

Single leg squats(from bench)-

1x10, 1x8 These were a lot harder then I thought. Fighting with balance issues really makes you work for a rep. I really liked this. A good addition to the session.

Tricep barbell overhead press-

1x20, 1x10 @ 40kg

Hanging high back extensions-

1x10, 1x10 I really focused on the contraction at the top of the movement with a slow decent stopping at the bottom.

Rotator cuff raises-

1x20, 1x10 @ 5kg

I really like this session. I can do it with my wife and it makes you sweat if you hit it aggressively. We took 1.5 to 2 mins in between sets. We ran through these sets using an interval training approach.

Thursday November 26, 2009

Week 3 - 5, 3, 1

Not in a good frame of mind this night. Work has been soooooo effing busy and all I want to do these days is go home, flop on the chesterfield and have a beer. I had a hard time getting into this session. I was okay after front squats, though. They got me fired up!

Pre-workout-

Glute/hip work with Indian rubber ball. A little painful, but gooooooood.
200m jog
Leg swings all directions 3x10
arm swings/rotations all directions 3x10

Front Squat- (No belt)

1x5 @ bar, 1x5 @ 40kg, 1x5 @ 60kg, 1x5 @ 80kg (warm up)
1x1 @ 100kg, 1x1 @ 120kg, 1x1 @ 140kg, 1x1 @ 160kg, 1x2 @ 180kg (working sets)
The last set was dirty easy, so i threw another rep in for good measure.

Incline Bench-
1x30 @ bar, 1x5 @ 40kg, 1x5 @ 50kg, 1x5 @ 60kg, 1x5 @ 70kg, 1x5 @ 80kg (warm up)
My shoulders were tight for some reason, so I warmed up a bit more.
1x1 @ 100kg, 1x1 @ 110kg, 1x1 @ 120kg, 1x1 @ 130kg, 1x2 @ 140kg (working sets)
Once I was warm, my working sets were pretty easy. I added a second rep on the last set. I felt like I should have done 4 or 5 on the last set. Next time I will.

Deadlift- (no belt)
1x5 @ 140kg, 1x3 @ 160kg (warm up)
1x1 @ 170kg, 1x1 @ 190kg, 1x1 @ 210kg, 1x1 @ 230kg, 1x2 @ 250kg
All of my singles were easy. Added a second rep on my last set here, too.

I was a bit broken feeling after this session. As soon as I was done, it hit me hard. I think it has to do with my mind set and all the stuff going on at work right now. It's been very hard to concentrate on training. Overall though, I'm quite happy with the 5, 3, 1 approach. During my de-load week next week, I may decide to go with the other 5,3,1 scheme in Wendlers book. This way I can still make progressions and change things up.

Tuesday December 01, 2009

Didn't have much time today.

Pre-workout-

200m sprint
arm swings/ rotations- all directions
leg swings/rotations- all directions

Body Rows-

2x10 @ body weight (legs raised on 17" bench)

Hammer Grip Push ups-

2x10 @ body weight (feet on 6" block)

Thick Bar Barbell curls-

2x20 @ 30kg

Standing Overhead Tricep Press (Thick bar barbell)-

2x20 @ 30kg

Step ups (specific concentration on the, vastus medialus) -

2x20 @ 24" block

Weighted hanging back extensions-

2x10 @ body weight 20kg plate

Slant board Crunches-

1x50

Slant board oblique crunches-

1x30 (each side)


Front rotator cuff raises-

2x20 @ 5kg

Friday December 04, 2009

5, 3, 1 Week 4 (De-load day)

Pre Work out-

200m run
leg swings, all directions, 3x10
arm swings, all directions, 3x10
light pec stretches, 2x10 sec

Front Squat-
2x5 @ 40kg (warm up)
1x5 @ 60kg, 1x5 @ 80kg, 1x5 @ 100kg

Incline Bench-
2x5 @ 40kg (warm up)
1x5 @ 60kg, 1x5 @ 80kg, 1x5 @ 100kg

Dead lift-
1x5 @ 130kg, 1x5 @ 150kg, 1x5 @ 170kg

I spent about half an hour after my session stretching out the whole body. The de-load day is very therapeutic. This is by far my favourite week of the 5, 3, 1. lol

Wednesday December09, 2009

5, 3, 1 (First Wave)

Back Squat (No Belt)-

4x5 @ 60kg, 80kg, 100kg, 120kg (Warm up)
5x5 @ 140kg, 160kg, 180kg, 200kg, 220kg

Squats were great. No issues. A bit of a pivot on the last rep of my last set. This kind of pissed me off because everything up to the last rep was perfect.

Deadlifts (No Belt)-

5x5 @ 140kg, 160kg, 180kg, 200kg, 220kg

My deads and squats are about the same right now, but that'll change after another couple of 5, 3, 1 rotations.

Flat Bench Press-

5x5 @ 60kg, 80kg, 100kg, 120kg, 140kg

Bench was very easy. Nice and smooth. It felt good to flat bench as I haven't in a couple of month's.


Over all, a good strong session. Feeling good.

December 12, 2009

Not much today. Not feeling well.


Pre-workout-

Leg/Arm swings all directions- 3x10
Jump Rope- 3x10

Incline Bench Press-

1x30 @ bar, 3x5 @ 135 (Warm-up)
1x5 @ 155lbs, 1x5 @ 185lbs, 1x5 @ 205lbs, 1x5 @ 225lbs, 1x8 @ 275lbs

Did this in the other section of the gym today with regular plates. Too many Oly lifters on the platforms. I was shocked at how easy this was considering how crappy I felt. Managed 8 on my last set which I was pleased with. LOL

Chins (neutral grip)-

5x1 @ body weight
I did one full rep then one negative. lol You've gotta' start somewhere.

I started to get the shakes at this point and shut 'er down. Time for a nap and then off to my family Christmas re-union.

December 15, 2009


Pre-workout-

Jump Rope- 3x10 (fast)
arm swings/ rotations- all directions 3x10
leg swings/rotations- all directions 3x10

Push Press/Jerk-

3x5 @ 40kg (warm-up)
5x5 @ 50kg, 60kg, 70kg, 80kg, 100kg

Body Rows-

2x10 @ body weight (legs raised on 17" bench)

Hammer Grip Push ups-

2x10 @ body weight

Empty Bar Barbell curl- Tendonitis too painful to use thick bar and weight today

2x10

Standing Empty Bar Overhead Tricep Press- Tendonitis too painful to use thick bar and weight today

2x10

Step ups (specific concentration on the, vastus medialus) -

2x20 @ 18" block

Weighted hanging back extensions-

2x10 @ body weight 20kg plate

Slant board Crunches-

1x50

Slant board oblique crunches-

1x10 (each side)

Over all a good session with the exception of the tendonitis in my left shoulder/arm. It was painful, but I managed through it.

Thursday December 17, 2009 (5,3,1) second wave

I had a pretty quiet day at the office and it showed at the gym. Things went really nice tonight.

Pre-workout-

Leg swings- 3x10 all directions
Arm swings- 3x10 all directions
Shake out legs and arms

Back Squats- Used belt on last three sets

3x3 @ 40kg 5x3 @ 60kg, 80kg, 100kg, 120kg, 140kg (Warm-up)
5x3 @ 160kg, 180kg, 200kg, 220kg, 240kg (Effing amazed at how smooth this was today! It was easy!)

Deadlift- No Belt

5x3 @ 160kg, 180kg, 200kg, 220kg, 240kg No warm-up necessary. These were smooth. No issues. The hanging back extensions are really helping my lower back.

Flat Bench-

1x30 @ bar, 3x3 @ 40kg, 1x3 @ 60kg (Warm-up)
5x3 @ 80kg, 100kg, 120kg, 140kg, 150kg

Had an awesome session! I have been making very steady progress with the 5, 3, 1. I'd wager it's impossible not to make progressions, as long as you stick with small increments and stay reasonable about your goals / expectations. I have been taking 6 table spoons of Fish Oil / day, 8 drops of Cell Food, one scoop of Organic Greens , 1 heaping table spoon of Creatine (only after training), and 8 tabs of 95% potency CLA. Doing this every day for the last six weeks has really improved my recovery. I still have episodes of tendonitis, but they have been few and far between over the last 6 weeks. The weekly and deathly deep tissue / reflexology sessions have been a huge help as well. I really want to pick up my socks this coming year and have a fun season.