Monday, February 28, 2011

T-Log FRI 25th & Sat 26th Feb

SATURDAY, Feb 26, 2011

Front Squats: 135x5, 225x3, 315x2
Back Squats: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 605x1, 635x1(big grind)
1/4 squats from 9th pin: 765x1, 855x1, 905x ugggg  
Box Jumps: 5 reps x 6 sets

FRIDAY, Feb 25, 2011

First time playing around with chains in the bench press.  Just getting a feel for them as well as getting a feel for how they will affect my shoulder.

Bench Press: 135x8, 185x6, 225x5, 275x3, 315x2, (add chains apprx 30lbs at top) 315x2, 365+chains x 3, drop chains 405 x 1 rep x 5 sets, 365+chains x 3 reps x 4 sets

StrictWideGripChins: 30 x 3 sets
w Reverse Laterals: 40's x 30 x 3 sets
w Band Tricep Pressdowns to failure

DB Pullovers: 105lbs x 12 x 4 sets

Thursday, February 24, 2011


THURSDAY, FEB 24, 2011

Conventional Deadlifts: 264x3, 374x3, 464x2, 554x1, (add belt) 624 x 3reps x 6 sets
Upside down ring shrugs: 2 x 80reps
GHD sit ups: 3 sets of 15


Bench Press: 385lbs x 3reps x 8 sets
W bent over reverse laterals: 40's x 20
SWGChins: x30reps x 3 sets
W tricep pressdowns
DB Pullovers: 100x12x3sets

Wednesday, February 23, 2011

T-Log TUES Feb 22 2011

Front Squats: 135x5, 225x3, 315x2

Back Squats: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 605x1, 630x1 This was my first time attempting 90 percent of my 700lb gym 1RM in the squat. I haven't lifted this high bc I hurt my calf, and then I got very sick, and then recently my hip had been bothering me. Its still nagging me a bit, but I am happy to have hit 90 percent for a single even though I considered it to be a warm up weight leading into RUM.

Quarter Squats(bottom up off 9th pin): 765lbs x1, 855lbsx1, 905lbs x 12

Box Jumps: 5 sets x 5 reps

Decent day.

Tuesday, February 22, 2011

Video from RAW UNTIY 4

T-Log MON Feb 21 2011

My shoulder has been feeling much better lately so I prudently sat my butt down and attempted to bench.

Bench (light): 365 x 3 x 10 sets
W Reverse laterals 40's x 15

WideGripStrictChins: 30reps x 4 sets

Pullovers: 5 sets x 10 reps w 95 lbs (really focusing on getting a big stretch)

Single arm tricep pressdowns w bands x max x 3 sets
W db front raises 40's x 30 x 3 sets

feeling good thus far....lets add some weight!!

Saturday, February 19, 2011

T-Log SAT Feb 19 2011

I was not sure how my hips were going to react.  So I warmed up to check how it felt.

FRONT SQUATS: 135x5, 225x3, 315x2

BACKSQUATS: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 605x1....(My right hip is feeling inflamed and it only seems to hurt at the bottom of the squat when hip flexion is highest.  This is causing me to lean forward onto my toes too much, its my body's way of avoiding hips flexion by forcing more knee flexion, and as the weights get heavier, I like to have my glutes and hamstrings involved in the squat)
So I moved onto some heavy quarter squats starting from the bottom.

QUARTER SQUATS(9th PIN): 675x2, 765x2, 855x1, 905x10
here's an old video of the quarter squats.  The ROM is minimal in this one...but its 905lbs man...heavy.

BOX JUMPS: 5 sets x 5 reps

Friday, February 18, 2011

T-Log FRI Feb 18 2011

My right shoulder is feeling much better but I am in no rush to jump back into bench pressing (I am still over 16 weeks out from my next competition so there is no urgency to risk perpetuating the injury).

Mini circuit - 4 Rounds of:
-DB front raises: 40's x 30
-DB Reverse lateral raises: 40's x 30
-tricep pressdowns using bands x max
-WideGripStrictChins x 30

DB Pullovers: 90lbs x 12 x 3 sets

Push ups: 2 sets til slight soreness in shoulder area.
*** training like this(higher reps...pumpin up) is making me feel jacked!! Lol

Thursday, February 17, 2011

Al Mehan - Battle of Montreal

1157.4lb squat - 771.6lb bench - 727.5lb deadlift  =  2657 total


A little on Al Mehan:
At my very first meet back in May 2009 I had the pleasure of watching Mr. Al Mehan lift.  Willie told me all about him.  About how crazy he is, how intense, how strong...and most of all how passionate about powerlifting this guy is.  I saw him walking out back, walking with a purpose psyched up.   His shirt was off and as he passed on his back was a tattoo that said "HARDCORE" along with a heavily loaded barbell across his shoulders.  THIS GUY LIVED TO LIFT.

During the meet I got to talk to him.  Not at all what you would expect by his intimidating looks.  Very articulate, soft spoken and down to earth.  He asked me what I did before powerlifting and then we ended up talking about a couple of bobsledders that he knows.

He has since then been very supportive of my lifting and always a positive person whenever I have had the chance to talk to him.  He's slowly trying to get me to the dark side and get me in equipment.  He even gave me a bench shirt and squat suit after my first equipped meet where my equipment was beyond sub par....  But at the same time he keeps telling me to go raw as long as I can until I hit some unfathomable numbers...and then to throw on some equipment.

The one thing about this guy is this....HE LOVES POWERLIFTING.  He has a sweeter set up in his home than most powerlifting gyms in North America and he has been travelling the globe to compete for longer than anybody I can think of.  And it takes a different kind of competitor to cross an ocean and compete.  A lot of lifters only compete in their own backyards and then call it a 'world championship' with their friends as judges and all competitors are within a five mile radius.  That is not a World Championship.  World Championships have people from all over the globe...period.  And Mehan has been traveling to these for a loooooooooong time.
   Lifters like Andy Bolton and Ed Coan will call him their friend.  And many many many lifters across the globe and especially in Canada are simply inspired.
Anyway, I could about this all day.....good to see him hit some CRAZY numbers!!

T-Log THURS Feb 17 2011

Trained in 2 separate sessions today.  For no particular reason other than I had stuff to do.

My right hip flexor has been giving me a little bit of trouble lately.  I am not 100% sure of the culprit but I do believe it is a combination of not wearing knee sleeves which seems to be causing me to sink too much into my squats, from deadlifting from a deficit which is cramping me up at the start, and possibly even from too much extracurricular activities lately. ;)

Because of this problem I decided to deadlift SUMO today since it didn't seem to hurt during the set up.

Sumo Deadlift: 155x4, 264x3, 374x3, 464x2, 554x1, (add belt) 644x1, 694xfail, 694xfail
Conventional deadlift: 694xfail,  644 x 1 x 5 sets

kind of dumb but i didn't feel like warming up and unloading and reloading i started off at 644lbs
sumo deadlift 644 x 1, conventional deadlift 644 x 1, 644 x 1, back to sumo 644x1, 644x1
Inverted Ring Rows- 30 reps x 3 sets
Upside down shrugs(rings)- 2 sets of 80reps

This was not a planned out work out.  I literally just did what I felt like as far as sumos and conventional deadlifts.  This is simply because of my hip.  Had my hip been feeling great I would not have done ANY sum repetitions, although, I do find that with moderate loads the sumo seems to really move the weight easily.  644lbs sumo moves significantly faster than 644lbs conventional, but this may be due to poor set up from bruised shins and of course my hip flexor being sore.

T-Log WED Feb 16

So i am still nursing my shoulder.  It seems much better but I would rather not rush things.
Today was basically a BB work out rather than a strength training session.

Front Dumbell Raises 40x30
Rev laterals 40x30
Tricep pressdowns bands x max
StrictWideGripChins x30
                                           ALL x 4 ROUNDS

pushups to get blood into area: 3 sets of 40

Wednesday, February 16, 2011

T-LOG hiatus

TUESDAY, FEB 15, 2011

Alright, so I have been MIA for the last little while.  My training has been slow and uneventful.  BACK ON TRACK
A slight pain in my right shoulder from doing heavy bench lockouts lying on the floor in the rack.  My calf is fine now.  Recently today, my right hip flexor is starting to agitate me.  I believe it is from doing a very high volume of work last Saturday
-Worked my squat up to 585 for a single and my hip did not feel proper so I decided to not push through it as I normally would and to just do some jumps, triceps and shoulder rehab.
-Box jumps: 5 reps x 8 sets
-tricep work with bands
-shoulder exercises....border line bodybuilding exercises :P

MONDAY, FEB 14 2011

Babying my shoulder.
I did a casual circuit of Front lateral raises(40's x30), Reverse laterals(40's x 30), Tricep pressdowns(bands to failure), WideGripStrictChins x 30    
4 rounds


Backsquat(belt no sleeves): worked up to 605lbs x 1rep x 12 sets

Quarter squats from 9th pin: worked up to 1 set of 905lbs x 12 reps...moving the first one off the pins was the toughest part

Box Jumps: 5 reps x 5 sets.....  on my first jump i stumbled and landed on the steel plyobox with my left shin.  Blood everywhere, a squash ball on my weezing like peter griffin on family guy when he falls running.

FRIDAY FEB 11 2011

Attempted to close grip bench press but it didn't feel right on the shoulder so i stopped.

Pull Apart Ring Chinups x 15
wRev Laterals: 40s x 30
wTricep Pressdown: bands to failure
x 6 rounds


Conventional Deadlifts from a deficit(2 mats)(belt): 604lbs x 3reps x 5 sets
Conventional Deadlift off floor: a tough single with 650lbs and a long hold
GHD situps.  7 sets of 10
Inverted Shrugs: 2 sets of 80 reps


Bench Press: 385 x 4 x 6 sets
Rack Lockouts: 550 x 5 x 3sets......somehow i managed to hurt my shoulder here*******
SWGChinups: 30 x 3 sets


Backsquats w no belt and no sleeves:  worked up to 565lbs x 4 reps x 6 sets....all sets a little rough at the end.  I find that the rehbands gave me a good sense and helped me not sink too low.  Not wearing them, even when my knees are done bending at the bottom, for some reason I am sinking and losing tightness....I REALLY DONT LIKE THIS.  IF I CAN SQUAT THE SAME AT MY NEXT MEET IN JUNE WITH NAKED KNEES....I WILL BE HAPPY.

Box Jumps: 5 x 5


Bench:  405lbs x 3reps x 5 sets
3 board pinky on rings: 365 x 6 x 3 sets
Bench: 315 x 10 x 2 sets
SWGChins: 30 x 3 sets


Back squat: 585 x 1 x 10 sets (no belt), 585 x 1 x 5 sets(belt)
box jumps: 5 x 5


Bench: 385x 3 x 8 sets   nice and easy, just laxin
SWGChins: 30 x 3 sets


Conventional deadlift off of 2 mats w no belt: 585lbs x 3 x 5 sets
Upside down Ring Shrugs: 3 sets of 100

Tuesday, February 1, 2011

Training Log UPDATE

Okay, so since the RUM 4 I have had an injured calf muscle.  I strained my calf warming up the squat at RUM 4.  I could barely walk during the meet and squatting was unbareable.  Luckily for me, once the adrenalin kicked in and I was squatting in front of people, and knowing that friends and family were watching back home, and that it would be aired on Fox Sports South.....  Luckily I didn't really noticed the pain during my lifts.

I have been very sick since last Thursday with a fever, cough and sore throat, crazy headache, and muscle aching....this flu or whatever you would call it has lasted too long....and I feel like i am such an effin pussy right now.  Thank goodness the fever and muscle aches are gone...and I am basically just stuck with slight head aches, a sore throat and cough, and a voice that makes me sound like Vito Corleone.

I think that the lead up to the meet, the travel the anxiety, and then the meet itself, putting my body through getting so psyched up and then maxing out completely on every lift, and then the travel back to such a cold and depressing city(i love Ottawa, just not when im sick)....I think that my depleted CNS and immune system crashed on me and I got hit with everything.

Monday, January 31 2011

bench press: 405x3(felt extremely heavier than it should have, was expected to do 5 and then I got extremely out of breath,sickness, so i stopped and decided to relax a lot and drop the weight)
315 x 13 x 3 sets

chins 1 set of 40

Tuesday, February 1st 2011

Backsquat: 545 no belt x 3reps x 5 sets
I had to take it very easy because of my calf muscle.....  and having being sick...this being approx 75% felt very very heavy.

Box jumps(without using my claves): 5 reps x 5 sets