Saturday, December 31, 2011



It's time to see how my back feels with some heavy compressive forces on it.

Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 455x1, 505x1, 555x1, (add belt) 595x1, 645x1, 685x1, 700x1



***the 555 squat without a belt moved like a bodysquat but it hurt my lower back at the bottom.  At 595 with a belt on, there was zero pain.  My body, having normally being used to constantly lifting at a high intensity, high frequency, and relatively high volume, is not used to taking so much time off.  I felt very fired up today as my CNS was fresh.  Basically, how i would feel on COMPETITION DAY!!  Unfortunately, being 3 weeks out, the unplanned rebound effect may have happened too early and I hope that I can still manage to get more at the meet.  I am not sure how my back will handle the heavy sheering forces of deadlifting...and I might not find out until competition day.  I will play this one by ear.
700 x 1 is a gym PR.  It went up easily, although I did break my technique a bit, it still felt easy.  I would have liked to have done either more singles at 700 or even attempted 720....but I decided to stop being greedy and to just shut it down on a high note before the injury I am trying to recover from REALLY shows itself again.  I feel like I didn't even work out which I am not used to....I usually like feeling beat up and sore....but then again..I also highly disliked feeling disabled.  Not being able to sleep, put on your pants, or get in and out of your car .... (checking thesaurus) simply SUCKS!!  So I am happy with today.

I think that Joffrey's advice on the foam rolling, stretching, exercises, and the treatments he gave me truly helped out a very speedy recovery.  Thank you Joffrey.

***LEARNED- Simply eating clean and training with a high intensity is not enough.  Foam rolling vigourously and religiously, massaging, epsom salt bathing, stretching, and staying loose are going to become almost as important as lifting the weights itself.....  I've been foam rolling and stretching for about 1 hour twice a day(morning and pre bed) since the injury, quads haven't glided so nicely since my bobsleigh days....

Friday, December 30, 2011

T-LOG: FRIdec30

Two training sessions today due to time constraints.  I trained the second session after work because I felt that I simply didn't do enough.  It didn't feel as though I trained.

Session 1, 3:15pm - 4:00pm

Bench Press: 135x8. 185x5. 225x4, 275x3, 315x2, 365x2, 405x1, 425x1, 440x1, 455x1, 410x4, 410x4, 410x4

Session 2, 7pm-7:35pm

Bench Press: 135x5, 185x5, 225x3, 275x2, 315x2, 365x1, 405x1, 425x1, 440x1, 455x1, 410x4

**My usual opener in a contest in 440lbs.  So it feels good to know that this is not a problem for me even when my it hurting a little and I have to set up just a little looser.

Thursday, December 29, 2011

T-LOG: MONdec19-THURSdec29

Monday, December 19th, 2011

Bench press: 375+chains@60 x 4 x 6 sets

Tuesday, December 20th, 2011

Front Squat: 135x5, 225x3, 315x2 Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 625x1, 650 x 3 x 2 sets
* Although I never felt as though I wouldn't finish a rep, these were not extremely easy. I could feel myself being pushed out of position a lot and having to fight back into the groove.

Wednesday, December 21st, 2011

Bench Press: 405 x 3 x 5 sets, 325(paused)x 8 x 2 sets

Thursday, December 22nd, 2011

Fuck fuck fuck
Conventional DL: 670 x 1 x 3 sets... INJURY

* on 3rd set, the bar moved fast and easy, and my technique was never compromised yet once I put the weight down my lower back around L4-L5 felt off. Forcing a posterior tilt of the pelvis causes great pain. FUCK. This is not good.

I made an appointment w my friend and orthotherapist Joffrey Laurin. He found that my SI joint is dysfunctional on my right side, that my psoas and hip flexors are too short, and that I have tons of scar tissue build up EVERYWHERE. I have never had a massage before...makes sense(girlfriend massages don't count).
I spend so much time lifting...lifting at a high frequency, high volume, and high intensity...but I don't spend enough time helping my muscles recover.... So I need to make stretching, foam rolling, epsom salt bathing etc... A priority.

I am not sure about competing at RUM5 at this point as deadlifting an empty bar is painful and not possible.
Fuck fuck fuck fuck

Friday, December 23rd, 2011

**setting up the bench doesn't seem to hurt too much. This is a plus!! Just going to start light and work my way up in intensity so long as it doesn't hurt my back.

Bench Press: 315x14, 335x11, 355x8, 375x5, 395x3, 415x1, 325x 8 paused x 2 sets

Saturday, December 24th, 2011

** back is still extremely sore, going to try jumping without leaning forward at all so that zero shearing force, from even the weight of my upper body, is possible.

'42 box jump x 5
W reverse laterals 30's x 25
W '42 box jump x 5
W SWGChins x 35

* bit of a back pump from this, which may be a good thing. I haven't box jumped in a long time because of quad issues and the violence of the plyometric. All in all, my legs feel pretty good...
I went to see Joffrey again today. What a nice guy, Christmas Eve and he makes time to treat me because he wants me to do well.
A very painful session on the back, quads, glutes, and hammies and I am feeling much much better. He broke up a tons of scar tissue...I could listen to wonder my muscles weren't gliding. Thank you Joffrey.

Off to xmas eve dinner with the fam.

Sunday, December 25th, 2011
What exactly are we celebrating today?  Grinchin it hard with my sore back.  Stiffened up at family dinner last night and had to stretch, foam roll, and soak in epsom salt before bed.
A long day of spending time w family and standing and sitting....and tightening up. Lol. I love my family...great fam...but I was in a lot of pain.

Monday, December 26th, 2011

Bench Press: 405 x 3 x 6 sets

Tuesday, December 27th, 2011

My back is still feeling screwy. Definitely not squatting. I have decided that if I cannot squat heavy by Saturday I will pull out of RUM5. There's no point in traveling to compete if I don't feel I can better my 3 lifts.

Box jumps: 6 sets of 10 reps on '42 box
** crazy pump in low back from these.

Wednesday, December 28th, 2011

Bench Press: 365 x 8,8,7,7,5
High rep bench caused my lower back to tighten up like crazy. Very sore and tight tonight. Trying to remain optimistic about RUM 5... But feeling a little of a skeptic. 

Kade was pulling 673 for doubles(4 doubles), and it was moving like it was 585...I think he'll pull 800... One more reason to not back out of RUM5. Fuuuuuuuuck.

Thursday, December 29th, 2011

Woke up early to foam roll, stretch and get winter tires on car.
Thought I would give deadlifting a try...limiting myself to 65 percent my max.

Conventional Deadlift: 155x5, 245x5, 335x5, 425x3, 475x3, 500 x 3 x 10 sets.

* I had to really pay attention to each repetition making sure that I had minimal shearing force on my lower back. 500 moves very fast and easy...considering its 65% my max...that's how it should move.

As for RUM, I'll have to see how heavy weight feels on my back. On Saturday, I'm going to squat 680 for singles. If I'm successful, I've only lost a week of training...if not...its not worth the trip and the cost of the trip to compete at RUM.

Sent from my BlackBerry device on the Rogers Wireless Network

Sunday, December 18, 2011


Saturday, December 17th, 2011

Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt)585x1, 635x1, 665 x 1 x 6 sets
**Sets 2, 4, and 5 felt pretty decent even though they were not necessarily as fast as I would have liked.  Set 1 I lost my back, set 3 was tough, and set 6 I fell back hard at the bottom....which is still better than falling forward I guess.  All in all, not a bad day.  On Tuesday, I get to attempt a very challenging triple at 650.

Friday, December 16th, 2011

Bench press: 385x5x5 sets

Ring Pullaparts x25
w Single Arm Tricep Extensions 100lbsx 20 each 
w Cuban Cleans: 15's x 30
X 3 Rounds

Thursday, December 15, 2011



Conventional DL: 155x5, 245x4, 335x2, 425x1, 555x1, (add belt) 650 x 1 x 9 sets
**They were all fairly smooth technique wise, some slower than others but the technique is feeling good.  This weight is at a point at which I can still take it for granted....not really a good thing as my warm up was too casual.  Next weeks 670 pulls will be a better test at how consistent I can keep my pulls.

Inverted shrugs: 1 set of 160


Bench press: 345+chains@60x 6 x 4 sets

SA cable Tricep extensions: 90x 25 each arm
w Ring Pull Aparts: x25
w Cuban Cleans: 10's x 30
X 3 rounds


Agile 8

Front Squat: 135x5, 225x3, 315x2

Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 635 x 3 x 4
***First two sets felt nice and easy.  On the 3rd rep of the 3rd set I went onto my toes HARD...hence the swearing.  Wasn't sure if I should do another set...Did I go on my toes because I was taking the weight for granted or because I was getting weaker...  Decided to do a 4th set....verdict...EASY.  Had I not been getting over an injury I would have probably done a 5th and 6th set.  Good day.


Bench press: 365+chains@60x 4 x 6 sets

DB Press: 120s x 15 x 2 sets

SWGChins: x 35
w SA Tricep Extension: 90x 20 each arm
w Cuban Cleans: 10's x 35
X 3 Rounds

Sunday, December 11, 2011


****Not a lot of time until January 22..RUM V.  The left shoulder has been giving me some issues benching.  THe right quad, which has had many issues since May is finally starting to feel better. I have reset my deadlift loads to peak near close to the meet so the loads are light right now.  I cycled back my squat loads a few weeks ago after a 660 single, and am now back at practicing with 650.  THe bench will come along soon enough.  

"Never a day where my muscles didn't ache i have to make every muscle ache to relax." Vasily Alexeev 

Monday, December 5th, 2011

BP: 355+chains@60 x 4 x 6 sets
DB bench press: 120's x 15 x 2 sets

Handstand hold x 40 secs
w Chins x 35
X 3 sets

Tri cable extensions 90lbs x 20 each arm
w cuban cleans 10's x 35

Tuesday, december 6th, 2011

Front Squat: 135x5, 225x3, 315x2
BackSquat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 620x3x 4 sets
** Felt pretty decent.  The quad is starting to get better.

Wednesday, December 7th, 2011

Bench Press: 335+chains@60x 6 x 4 sets
DB press: 120's x 13 x 3 sets

Handstand Hold x 40's
wRing Chins x 30

Tricep cable extensions 90 x 25
w Ring Pull Aparts x 25
w Cuban Cleans 10's x 30

Thursday, December 8th, 2011

Conventional DL: 155x5, 245x4, 335x3, 425x2, 555x1, (add belt) 630 x 1 x 12 sets
*all sets feeling nice and smooth.  I've done this for a set of 7 doing singles better feel like a nice smooth practice..

GHD Sit up: 20 x 2 sets

Inverted Shrugs: 1 set of 165

Friday, December 9th, 2011

Bench Press: 375 x 5 x5
DB Press: 120's x 15 x 2sets

SWGChins: x 40
w ring Pull aparts x 25

Tri cable extensions: 90 x 25 each arm
w cuban cleans: 10's x 30

***Shoulder is slowly starting to feel better.

Saturday, December 10th, 2011

Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 625x1, 650 x 1 x 8 sets

*****I wasn't sure what this weight was going to feel like.  A few weeks ago I did one single with 660 that was VERY SLOW on the way down and up.  I had to go down slow because my quad was still scaring me.  Today, I took my warm up very seriously, doing every rep with proper focus....and by the time I got to 650...let's just say when the descent goes down without any pain and at a proper speed.....  I WAS FUCKING EXCITED KNOWING THAT I COULD PRETTY MUCH STAND UP HOWEVER I WANTED WITH IT.....  it is amazing how much technique plays a role.  The second I am not pushed out of my feels easy again....but a while back with poor technique even only 600 was feeling awkward and difficult.

Saturday, December 3, 2011


Monday, November 28th, 2011

My shoulders are still bothering me a little bit so I am staying around or below my 80%

Bench Press: 345+chains@60 x 4 x 6 sets
DB Press: 120's x 13 x 3 sets

Handstand Holds x 40 secs
w SWGChins x 35
X 3 Rounds

Tri pressdowns to failure each arm
w Cuban Cleans until pump

Tuesday, November 29th, 2011

Rest the loads.

Agile 8

Front Squats: 135x5, 225x3, 315x2

Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 605 x 3 x 7 sets   *** the weight felt a little heavier than I would have liked.  They were moving nice and smoothly but I find myself expecting the weights to just float up because they a 'easy' for me, or far below my 1RM...this is a bad train of thought....TAKE NOTHING FOR GRANTED

100 walking lunges

Wednesday, November 30th, 2011

Shoulder still bugging a bit.  I have got to quit sleeping on my sides.

Bench Press: 325+chains@60 x 6 x 4 sets
DB Press: 120's x 15 x 2 sets

Handstand Holds x 40 secs
w SWGChins x 35
X 3 Rounds

Tri pressdowns to failure each arm
w Cuban Cleans until pump

Thursday, December 1st, 2011

I get to reset my deadlift(cycle back the intensity to peak for RUM5...lighter weights today) and really focus on my starting position and technique.  My hamstrings are feeling pretty tight from Tuesday's squats.

Agile 8
Conventional Deadlift: 245x5, 335x4, 425x2, 515x1, (add belt) 610 x 1 x 15 sets
***The sets very very good.  The weights were nice and light so I could really focus on getting lower and hitting the posterior when I want to.  I would have gone to 20 reps had time permitted me to do so.

GHD situps x 15
w Inverted C2B Rows x 30

Inverted Shrugs(rings): 1 set of 150

****My back is feeling really stiff.  I haven't done that many single piulls in a while.  Even though the weight is light it was still a decent amount of volume.

Friday, December 2nd, 2011

Back is feeling very tight and hammies are lit.  It is actually a great feeling.

****Tomorrow Mat Lalonde is giving a seminar at our gym all day.  This poses many problems or obstacles for my squat session.  I do not want to squat during his seminar because I want to be able to grunt went I need to and smash weights without disrupting the seminar...and I really don't want to miss anything Mat has to say because he has a wealth of knowledge and I want to know all the little things.  
I could always squat before or after the seminar.....a) BEFORE would have to be at 6am because we are running an 8 am class before the seminar...and...b) AFTER would be around 4:30pm after sitting around all day at a seminar all day and being up earlier that day than my body is used to.... rhythm would be off.
So even though my body is feeling tight and beat up...I will train twice today.

Morning Session 11am
Bench Press: 365 x5 x 5 sets
DB Press: 120's x 12 x 2 sets

Ring Chins x 30
w Tricep Extensions 90 x 15 E A
w Cuban Cleans 10's to failure

NIGHT Session 7:30pm

Agile 8
Front Squats: 135x5, 225x3, 315x2
Back Squats: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 635 x 1 x 10 sets

They were feeling fairly good.  My technique is feeling better.  The only thing was that my lower back was a little beat up from yesterday's deadlifts so everytime I unracked the weight I could feel that shitty lower back pump wanting to kick in.

All in all .....satisfied...2 days off to recoup.....  although I will likely do some muscle ups or at least chins tomorrow as I will be sitting all day.