Sun Training

Squats
70x5
110x5
152.5x4
177.5x4
202.5x3 Belt
225x3
225x2
230x2
235x1

Bench
70x5
102.5x5
125x5
135x4
140x3x2
157.5x4 2 Bd
160x4 2 Bd
162.5x4 Bd

Deadlifts
145x5
190x5
212.5x5
230x3

Wed Training

All weights in kgs

Squat
70x5 Highbar
107.5
152.5
175x4 Lowbar
202.5x3
215x5 wraps
217.5x5

Bench
70x5
102.5x5
125x5
135x4
137.5x3
140x3
142.5x2

Deadlifts
145x5
190x5
207.5x5 Belt
227.5x3x2
232.5x2
237.5x1

Sun Training

All weights in kgs

Squats
70x5
110x5
152.5x5
175x4
202.5x3 Belt
215x4
227.5x2x2

Bench
70x5
102.5x5
125x5
135x5
140x2
147.5x1
135x6

Deadlifts
145x5
190x5
205x5
227.5x3

Sun Training

All weights in kgs.

Squats
70x5 Highbar
197.5x5
145x5
172.5x4 Lowbar
202.5x3 Belt
212.5x4 Wraps
217.5x4x2

Bench
70x5
102.5x5
125x5
135x5
140x2
145x2
152.5x1


Deadlifts
145x5
190x5
207.5x5 Belt
222.5x3

Wed's With Clint

Clint Harwood was in town this week, so he joined in for our Wed nite mini-meet.

All weights in kgs.

Squats
70x5 Highbar
110x5
145x5
172.5x4 Lowbar
202.5x3 Belt
212.5x5 Wraps
215x5
215x4x2

Bench
70x5
102.5x5
125x5
135x5
140x4x2
142.5x3
145x3
150x1

Deadlifts
145x5
190x5
205x5 Belt
217.5x3
220x3
222.5x3
225x3

Super Sunday Squat Session

Trained with Price, Miller and Stacey. We all eagerly await the arrival of Clint Harwood this coming week.

All weights in kgs.

Squats
70x5 Highbar
110x5
145x5
172.5x4 Lowbar
202.5x3 Belt
212.5x5 Wraps
217.5x5

Bench
70x5
102.5x5
125x5
135x5
140x4
142.5x3
150x1 (surprisingly fast)
135x4

Deadlifts
145x5
190x5
205x4
220x2

Wed Training

Trained with Miller, Price and Stacey

All weights in kgs

Squats
70x5 highbar
110x5
145x4
175x4 lowbar
202.5x3 belt
210x5 wraps
217.5x2

Bench
70x5
102.5x5
125x5
135x5
137.5x3x2
147.5x1
152.5x1

Deadlifts
145x5
190x5
210x4
215x4
227.5x2

Sun Training

Trained at the PIT with Luke, Miller and Price.

All weights in kgs

Squats
70x5 Highbar
107.5
145x5
175x4 Lowbar
202.5x3 Belt
210x5 Wraps
222.5x2

Bench
70x5
102.5x5
125x5
135x5
137.5x4
140x3
142.5x2
140x3x2

Deadlifts
145x5
190x5
205x5
217.5x3

Wed Training in the Pit

The gang was back together tonite and it was a fun training.

(All weights in kgs)

Squats
70x5 Highbar
110x5
145x4
175x4 Lowbar
202.5x3 Belt
205x5 Wraps
215x3

Bench
70x5
102.5x5
125x5
137.5x5
140x3
145x1
150x1
152.5x1
140x1
147.5x5 2 bd

Deadlifts
145x5
190x5
202.5x5 Belt
207.5x4
215x3
227.5x1

Sun Training

Trained at MUN w/Miller as Price was home adding UKR girls on Facebook

All weights in lbs

Squats
135x5 highbar
230x5
320x5
380x4 lowbar
445x3 Belt
480x3 Wraps

Bench
135x5
225x5
275x5
300x5
320x1
330x1
300x4

Deadlifts
320x5
420x5
440x5
465x3

Wed Training

Squats

All weights in kgs

60x5 Highbar
105x5
142.5x5
172.5x4 Lowbar
425x3 Belt
202.5x5 Wraps
205x5

Bench
60x5
102.5x5
125x5
135x5
140x2
142.5x2
147.5x1
152.5x1
140x3x2

Deadlifts
145x5
187.5x5
197.5x5 Belt
205x3
212.5x3
220x3
225x3

Sun Training

Trained at Gold's Gym in Durham, NC. 1 squat rack, 3 low, slippery, narrow benches, 0 good bars.

Squats
135x5 highbar
225x5
315x5
375x4 Lowbar
425x3 Belt
435x5 Wraps
445x5
455x5
475x2

Bench
135x5
225x5
275x5
295x4
305x3
315x2
305x3
295x3
275x4

Deadlifts
315x5
405x5
405x3
405x3

Wed Aug 11 Training

Weights in kgs

Squats
70x5 Highbar
102.5x5
140x5
165x5 Lowbar
192.5x3 Belt
197.5x5 Wraps
200x5
205x5

Bench
70x5
102.5x5
122.5x5
130x5
6 triples

Deadlifts
140x5
190x5
195x5 Belt
200x3
205x3
210x3
195x6

Sunday Training

All weights in kgs

Squats
70x5 Highbar
110x5
140x5
172.5x4 Lowbar
190x3 Belt
205x4 Wraps
212.5x5
217.5x5
225x1

Bench
70x5
102.5x5
125x5
130x5
4 triples
137.5x2
2 sets of 4

Deadlifts
145x5
185x5
190x5 Belt
202.5x3

Light bench

135x5
225x5
275x5
285x3
295x3
315x3

Trained at MUN w/Luke, Wilk and ole Fats Grandy who now needs a nickname cause he's looking all svelte.

Wed Workout

All weights in kgs
Squats:

70x5 Highbar
102.5x5
140x5
165x4 Lowbar
187.5x3
210x5 wraps

Bench
70x5
102.5x5
122.5x5
130x5 Heavy as frick
4 triples on lighter weight
135x1
140x1

Deadlifts
145x5
180x5
185x5
195x4
200x3
190x4
187.5x5

A much higher intensity workout than I had planned but when the #'s come in from the Coach the work has to be done.

2009 World's

Booked my ticket to World's today, coach to India: only way to go. Staying one extra day for a trip to the Taj Mahal.

Thurs July 30

Booked an appointment for tomorrow(Fri) to get the laser eye surgery, so decided I would drop in and do another quick session as I won't be training for 7 days. This will be my longest break since I started powerlifting in exactly 5 years.

Squat
135x5 HB
245x5
335x5
365x5 LB
405x2x2
315x7 HB

Bench
135x5
225x5
275x5x2
225x10

Deadlift
315x5
365x5
405x5x2

Wed July 29

Light session to get the kinks out. All weights in kgs

Squat
70x5 HB
105x5 HB
145x5 HB
160x5 HB

Bench
70x5
102.5x5
275x5

Deadlift
145x5
170x5
185x5

World Games Write-up

Arrived home from Kaohsiung, Taiwan late Monday night back in St. John's, Newfoundland. Wow, what a trip! The country of Taiwan and the city of Kaohsiung really left a lasting, positive impact on all the athletes from around the world. Volunteers were setup at tables at airports and train stations so navigating was very easy in a country that does not speak much English.

Stayed in the same hotel in Taipei as big Brad Gillingham and his handler, Gary, from the US and we traveled to Kaohsiung on Thurs morning together via the High Speed Rail. Zipping along on the train at speeds of 260+ km/h watching the countryside and numerous cities en route, I thought, I would love a Tim's large coffee with milk.

In Kaohsiung, we easily found the volunteer table and got shuttled to the Accreditation Center in the middle of the city. Huge signs littered the city advertising the World Games. Got my Id pass for the week and grabbed a cab to the hotel. Unpacked and went looking for the rest of team Canada as they had arrived the previous evening. The rest of the day was spent at the catering center(great food was provided but a little rich for some of us cutting weight - frog legs, eel, ...), hanging out in the air conditioned room and watching the women's and men's racquetball final. Fun!

I was 1.2 kgs over first thing Fri morning, sitting perfect. Did a light squat and bench session on Friday morning at the official warm-up room at the venue and all the equipment was brand new. Stinn actually took the plastic wrap off the bar we used. 4 Eleiko racks for 10 lifters per flight so there was loads of room and we were allowed to have 5 handlers for each lifter on meet day. There was no AC on when we arrived so we guessed the temperature was around 35 degrees in the warm-up room with all the bodies there. I had a couple of bottles of water at 11, then cut water. No liquids and low calories from 11 am Fri until 14:30 on Sat, ended up weighing in 74.8.

Went to the venue at 7:30 am so Rhaea and Stinn could participate in the Opening Ceremonies. For the first group of lifters of the meet, the womens 48-52 kg group, they had all the lifters line up along with the refs on a movable platform that rose from the floor below and brought them up to the platform level. Each lifter was announced by name and country, and I have only one word to describe it: Awesome. Too bad we ran behind schedule and only this group got to experience it, this was the first time I have ever seen this done and it was exciting. For me as a spectator, this flight was the most exciting lifting I have ever witnessed - World Record squats, deadlifts and totals and 4 lifters with 600+ Wilks.

Weigh-ins and equipment check were so easy with only 10 lifters in the flight. The lifting was behind schedule at this point, so I had 3.5 hours from weigh-in until I lifted. Managed to get 5+ litres of liquids in during this time and retained almost every drop. Opened light in the squat, 260, easy lift. 275 second was smooth, so jumped to 290 for the 3rd attempt and my 3rd try at the National record. Ended up setting up like Becker with my left foot too far ahead of my right foot, and got 2 reds, on the left and from the front. I usually get reds on the right side b/c I carry the bar crooked. Came up surprisingly smooth with the weight but the misalignment of my body aggravated my SI joint on the left side, it's not as bad as before Nationals but it's still tight.

Benches, only got 190 on my 3rd attempt. My left foot slipped on the 1st and 2nd attempts, so switched to deadlift shoes for the 3rd and it was an easy lift.

Deadlifts, wanted to make sure I had an easier opener then benches so dropped to 265 for 1st, jumped to 285 for 2nd. Sitting in 9th at this point, could have taken a smaller jump and moved up a place but went for the National record and to move into 6th overall with a 3rd attempt of 300, and it was too heavy.

750 total, 535.4 wilks, 10 x bodyweight for the 4th meet in a row.

Huge thanks go out to Jeff and Stinn as handlers and coaches, Rhaea for being a great team mate and showing me what a tough weight cut looks like firsthand, Pete Alaniz at Titan, Louis Levesque at Titan, my training partners and coach Dennis Dickau.

Starting to plan for the World Championships in New Delhi, India this week.