Fri Training

Trained at Global with Price

Squats
70x5 Highbar
100x5
125x5
155x3
175x2 Lowbar
185x1 Belt
190x5 Wraps
192.5x5
195x5

Bench
70x5x2
100x5x2
120x5
125x5x2
120x4
100x8

Deadlifts
145x5
190x5
210x3

Sunday Training

Trained at Global with Hancott as both BigTown and Price have left the city.

Squats
70x5x2 Highbar
110x5x2
125x5x2
145x3x2
170x2x2 Lowbar
190x2 Belt
197.5x3 Wraps
207.5x2
150x5 Highbar

Bench
70x5x2
90x5
102.5x5
125x3
135x1
142.5x1x3

Deadlifts
105x5x2
150x5
170x3
190x1
170x8

Wed Training

Best deadlifts in a suit in training ever. 260 was fast.

Squats
70x5 Highbar
100x5
120x5
150x5
170x3 Lowbar/belt
190x1
200x3 Wraps
210x3

Bench
70x5
100x5
120x5
130x3
140x2
150x1
170x1 Shirt on/2.5 bds (Custom Super K)
190x1 2 bds
180x3 1 bd
195x1 1 bd

Deadlifts
145x5
195x5
205x3
230x1 Suit on, Super Cent, 38 straps in 2 inches
260x1
275x1
275x1

Sunday Training

Trained at Global again with Granville

Squats
70x5 Highbar
100x5
125x5
150x3
170x3 Lowbar
190x3 Wraps
202.5x3
215x2

Bench
70x5
100x5
120x5
130x3
135x2
140x1
142.5x1
145x1

Deadlifts
145x5
170x3
187.5x3

Fri Training

So tired. Max must have drank some of my coffee.

"Benching with Tony"
135x5x2
225x5x2
255x3x2
265x2x2
275x2x2
285x2x2
225x5
Volume: 9555. So tired.

Wed Training

The gang is writing exams this week and have left me in the lurch. Forced to train multiple sessions with Campbell. I'll be bringing in my camera and starting a photo journal soon.
Squats
70x5
110x5
145x5
165x3
170x3
180x2

Deadlifts
145x5
190x5
205x3
227.5x5
240x3
205x5

LIght Monday Training

Trained at Global with Campbell and Clarke

Squats
70x5
120x5
150x3
165x3
175x2

Bench
70x5
100x5
120x3
130x2
140x1
150x1
120x5

Sunday Training

Squats
70x5 Highbar
100x5
120x5
140x5
165x3 Lowbar/belt
185x3 Wraps
195x4
205x5

Bench
70x5
100x5
120x5
125x3
130x3
135x3
140x3
147.5x1
150x1

Deadlifts
145x5 Conv
190x3 Conv
195x1
205x1
170x5

Wed Training

Squats
70x5 Highbar
110x5
150x5
170x3
175x5 Lowbar/belt
180x5
192.5x1

Bench
70x5
100x5
120x5
125x5
130x5x1
132.5x4
135x3

Deadlifts
125x5 From Deficit
145x5
175x3
195x5 From Floor
205x3
220x1
227.5x1
195x3

LIght Monday Training

Squats
60x5
102.5x5
142.5x3
165x3x3

Bench
70x5
102.5x5
125x3
137.5x1

Deadlifts
142.5x1x4
175x1x4

Sunday Training in the Shed

Squats
70x5 Highbar
110x5 (felt heavy, knew it was going to be a hard day at the office)
140x5
175x3
185x2 Lowbar/belt
190x5 Wraps
197.5x3
220x1

Bench
70x5
100x5
120x4
130x3
142.5x2
152.5x1
145x2
130x4
120x6
120x8

Deadlifts
145x5
190x5
202.5x2
212.5x1

Wed Training

Squats
70x5 Highbar
100x5
140x4
170x2
185x2 Lowbar/Belt
190x5 Wraps
195x4
205x3

Bench
70x5
100x5
110x5x5
120x5
140x1
120x5

Deadlifts
145x5
175x5 Straps up, old Metal suit
205x3
225x3
247.5x3
247.5x1
257.5x1

Sunday Training

Back in the Goulds for some quality training. Hit Global with Soupie yesterday, he was squatting and I did some rack pulls up to 705x3. Traps were sore today.

Squats
70x5 Highbar
100x5
140x5
170x3 Lowbar
185x2
190x3 Wraps
200x3
220x1
230x1

Bench - Sivikon
70x5
100x5
120x5
137.5x3
147.5x2
137.5x3
127.5x4
120x5
110x6 Close
100x7 Close
90x8 Wide
90x9

Deadlifts
145x5
190x5
210x3

Fri Training

Hit Global with Bigtown and Steve-O. I was running late so slammed squats and benches into a Weider-patented Super Set.

Squats - all reps with slow descent/ascent and pause
60x5
85x5
102.5x5
125x5
135x5
142.5x3

Bench
60x8
102.5x7
110x6
125x5 2bd
135x5 2bd
142.5x4 2bd

Hanging planks - rep ladder - I could have done more but I could see the pain in Steve's eyes
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1

Wed Training

Back to the Shed tonight

Squats
70x5 Highbar
100x5
120x5
150x3 Lowbar
170x3 Belt
200x3 Wraps
210x3
210x2

Bench
70x5
100x5
120x5
130x3
135x3
130x3
135x3
150x1

Deadlifts - all straps down
145x5
195x5
205x5
220x5
235x3

Training

Raw Nationals took place here in St. John's yesterday, Bigtown lifted and snagged another National record total. Price wanted to sleep in(ie. sleep one off) so Strongfoot Bigtown and I went to Global for a light one.

Sunday Training
Squats
70x8
90x8
110x8
125x16
127.5x16

Bench
70x10
90x10
100x10
105x10

Monday Training
4 rotation of the following:
Dumbell Curls - Pushups - Snatch grip deadlifts - Hanging planks

Wed Training

Well, my son, Maxim, was born on Sat Nov 5th so I had to miss Sunday's training session. I did 2 light sessions at Global, one on Friday, one on Monday.

Took it easy tonight and my training will be sporadic at best for the next 2-3 months. I need to keep in touch with some relatively heavier weights so I'll do some lower reps for a while, quality over quantity.

Squats
70x5 lowbar/belt
100x5
120x5
150x3
172.5x1
190x1
200x1
215x1 Wraps

Bench
70x5
100x5
120x5
135x1
142.5x1
150x1
100x12
100x8

Deadlifts
120x3
145x2
165x2
185x1
195x1
207.5x2
220x5 Didn't really want to do 5 reps here but Price left me no choice.

Wed Training

Squats
60x5 Highbar
102.5x5
125x5
142.5x5
165x3
142.5x5x3

Bench
60x5
102.5x8x3
105x8x2

Deadlifts
142.5x5x2
165x5x2
175x3
202.5x1
142.5x5

Sunday Trainingx318

Squats
70x5 Highbar
100x5
120x5
140x5
160x5
175x5 Paused, Lowbar/belt
160x8 Highbar/no belt
155x5
140x8

Bench
70x5
100x5
120x5
100x12
110x10
120x8
122.5x8
130x3
100x5

Deadlifts
125x3 Conv/widegrip
145x3
160x3
180x1
160x1x2 sumo, working on setup

Wed Training

Squats
70x5 Highbar
100x5
120x5
140x5
160x5 Lowbar
170x4
180x3 Belt
200x2 Wraps

Bench
70x5
100x5
120x5
125x5
130x4
137.5x3
142.5x2
152.5x1

Deadlifts
145x5
190x5
200x3
105x2
215x2
220x2
205x2

Sunday Training

Squats
70x5 Highbar
100x5
120x5
140x5
155x5 Lowbar/Belt
165x5
175x5
190x1

Bench
70x5
100x5
120x5
125x5
130x5
132.5x4
137.5x3
140x3


Deadlifts
145x5
195x5
210x3x2 Belt

Wed Training

Squats
70x5
120x5
140x3
160x3
175x3 Belt
175x2
185x2

Deadlifts
Old nxg+ size 36
145x5
190x5
205x3 Belt
230x2
242.5x2
252.5x2x2

Sunday Training in the Shed

Squats
70x5 Highbar
120x5
150x5
170x3
190x2 Lowbar/belt
210x3 Wraps
150x6x3

Bench
70x5
100x5
125x5
137.5x3
147.5x2
157.5x1
120x4
120x9

Deadlifts
145x5
190x3
215x5 raised platform
190x5

Wed Training

Squats
70x5 Highbar
120x5
150x5
180x3
190x1
195x3 Lowbar/belt
205x3 Wraps
155x8 Highbar

Bench
70x5
100x5
120x5
127.5x5x4
130x5

Deadlifts
145x5
190x4
205x1
225x1
230x1
247.5x1 Straps up
255x1
265x2
265x1

Sunday Training in the Shed

Squats
70x5 Highbar
100x5
140x5
175x5
190x2 Lowbar/Belt
210x1
210x3 wraps
220x2
230x1

Bench
70x5
100x5
115x4
137.5x3
150x2
160x1x2
140x2 Close-grip
130x3
120x4
110x5
110x6

Deadlifts from platforms
145x5
190x5
230x3 Belt

Wed Training

Squats
70x5 Highbar
100x5
140x5
170x3
192.5x2 Lowbar/Belt
205x2
215x2 Wraps
200x3
215x3

Bench
70x5
100x5
120x5
125x5x2
130x5
132.5x5
135x5
150x1

Deadlifts
145x5
190x5
205x5 Belt
215x2
225x2x2
200x7

Sunday Training

Squats
70x5 Highbar
100x5
120x5
150x3 Lowbar
170x3
192.5x2 Belt
202.5x1
160x8 Highbar
165x8

Bench
70x5
100x5
120x5
125x4x2
130x3x2
140x2x2
152.5x1
140x2x2
135x3
130x3
120x4x2
110x5 Close-grip
105x6
100x7
95x8
90x9

Deadlifts
145x5
185x1x3

Sunday Training

Squat
70x5 Highbar
110x5
140x5
170x3
192.5x1 Lowbar/Belt
155x4 Highbar/no belt
165x4
175x4

Bench
70x5
100x5
120x5
1332.5x4
142.5x2
152.5x1
145x2
135x4

Deadlifts
145x5
185x5
195x5
205x5

Light Day

Squats - 5 seconds descent/2 second pause/5 seconds ascent
50x5
70x5
80x5


Bench
70x5
100x5
110x8x3

Shed Brutality

All weights in kgs

Squats
70x5 Highbar
110x5
140x5
160x5
170x3
190x1 Lowbar/Belt
140x8 Highbar
150x8
160x8

Bench
70x5
100x5
120x5
130x4
135x3
142.5x2
135x3
127.5x4 Close-grip
125x5
122.5x6
110x7
105x8
90x9

Deadlifts
145x5 Deficit
165x5
175x5
190x5 Floor/belt
205x3
212.5x3
215x3
185x7

Easy Bench Tues

All weights in kgs

Bench, all paused reps today
70x5
100x5
120x5
135x3
145x1
150x1

Sunday Training in the Shed

Squat
70x5 Highbar
110x5
135x5
160x3
175x3 Lowbar/Belt
185x5
192.5x4
202.5x3

Bench
70x5
100x5
125x5
120x11
110x10
115x7
100x10
90x12

Deadlifts
145x5
185x3 Belt
205x3x2

Wed Training

Squats
70x5 HB
100x5
130x5
155x3
175x3 LB/Belt
180x5 Wraps
185x4
190x3

Bench
70x5
100x5
110x5
120x6
127.5x5
120x4
120x3
100x8

Deadlifts
145x5
165x5
185x3x3

Light Training Post-Jr World's

Back to regular training for me after Sub-jr/Junior World's. Plan is to train hard up until the middle of November until my wife gives birth, followed by sporadic training for a couple of months. Then ramp up again for Nationals.

Light Paused Squats (5 seconds descent, 5 seconds ascent)
135x5
185x5x3

Bench
135x8
135x8
225x5x3

Snatch Shrug from Deficit
135x5x3

Sunday Training in the Shed

All weights in kgs

Squat
70x5
100x5
120x5
150x6
155x6
160x6
165x6

Bench
70x5
100x5
120x5
130x5
135x4
140x2
145x2
150x1
155x1 1bd

Conv Deadlifts
125x5
145x5
165x5
195x5

Wed Training

One of the better workouts the team has had in the last couple months. I'm raw dogging it for the rest of the summer, no wraps for a while.

All Weights in kgs

Squats
70x5
100x5
120x5
130x5
140x10
145x8
175x6
182.5x4 Belt
195x1

Bench
70x5
100x5
120x5
130x4
135x3
142.5x2
152.5x1
142.5x3 Closer-grip
135x4
130x5
90x25

Deadlifts Sumo
125x5
145x5
165x5
175x5
185x5
195x5
205x1

Wed Training

No A/C, 27 degrees in the shed.

Squats
70x5 Lowbar
100x8
130x8
140x8
145x8
150x8

Bench
70x5
100x5
120x5
120x6
125x5x3

Conv Deadlifts
125x8
145x8
155x8
165x5
170x5
175x2
180x1
182.5x1

Sunday Training in the Shed

Squats
70x5x2 HB
100x5
120x5
150x5
165 x walkout x owie
Felt something in my back, erector maybe. Hurt like heck. Felt like when I tweaked it years ago doing heavy one arm dumbell rows so I stopped here and grimaced for 10 minutes.

Bench
70x5
100x5
120x5
130x2
137.5x2
142.5x1

Deadlifts
125x8 conv
145x8 conv
155x8 conv

Sunday Training in the Shed

Becker was in St. John's for a vacation so he dropped out to the Shed and trained with us today. So that's a Champion of Champions at Open World's(Joy Burt) and a 3 time World champion training with the team in the last couple of months.

Squats
70x5
100x5
120x5
150x5
165x1
185x2 Low baar/belt
195x5
200x5
205x3
210x2

Bench
70x5
100x5
120x5
130x3
135x3
140x3
150x2
120x7x2

Deadlifts
120x5 conv
145x3 conv
165x3 conv
185x3 conv

2011 Provincials

Bodyweight 81.6

Squat 280-295
Bench 197.5-207.5-215
Deadlift 265-280
Total: 790
Wilks: 532

Passed on the 3rd attempts for both sq and dl so my first day without missing a lift, yay! National record squat(my first!), bench and total.

Strongest I've ever felt during warm-ups for sq and bench. Deadlifts felt sluggish in the warm-up room and showed on the platform.

Wed Training

Squats
70x5 highbar
100x5
125x5
150x5
165x3
185x2 lowbar/belt
200x5 wraps
205x3
210x3

Bench
70x5
100x5
120x5
135x4
140x3x2
150x1
130x4x2

Deadlifts
145x5
190x3
195x2 Belt
210x1
240x1 Straps up
260x1
275x1
http://www.youtube.com/watch?v=zxeo1uw2WAA

Sunday Training

Squats
70x5 Highbar
100x5
140x3
160x3
170x1
195x2 Lowbar/Belt
205x2 Wraps
225x1
240x1

Bench
70x5
100x5
120x5
140x3
150x2
157.5x1
Shirt on (44/46 katana)
185x1 2.5 bd
185x1 1.5 bd
195x1 .5 bd

Deadlifts
145x5
190x3
220x1

Bench

Bench Press

70x5x2
105x5
120x5
135x3
142.5x3
145x2
147.5x2
130x5
100x10

Wed Training

Trained at Global with Granville

Squats
70x5 Highbar
110x5
135x3
165x3
180x1
195x1 Lowbar/Belt
205x3 Wraps
215x3
230x3

Deadlifts
145x5
190x5
195x5 Belt
205x4
215x3
230x2
242.5x1

Sunday in the Shed

All weights in kgs

Squats
70x5 hb
110x3
135x3
160x3
175x3
190x2 lb/belt
195x5 wraps
200x5
205x5
210x5

Bench
70x5
100x5
125x5
140x3
145x5
152.5x2
155x2
160x1
165x1
175x2 2 bd

Deadlifts
145x3
190x3
205x3
215x3 Belt

Wed Training

Trained at Global with Tony 'touch and go' Granville

Squats
70x5 HB
105x5
135x4
150x4
165x4
182.5x3 LB/Belt
190x5x2 wraps
195x5

Bench
70x5
100x5
120x5
130x3x2
140x3x7

Deadlifts
145x5
190x5
195x5 Belt
200x3
205x3
207.5x3
215x5

Sunday in the Shed

Squats
70x5 HB
105x5
120x5
135x5
150x3
165x3
182.5x4 LB/Belt
192.5x4 wraps
197.5x4
200x4
205x4x2

Bench
70x5
100x5
120x5
130x3
135x3x2
145x2
150x3 2 bd
160x2
175x1
130x5 long pauses

Deadlifts
145x3
180x3
190x3
200x3

Wed Training

Squats
70x5 HB
105x5
125x5
140x5
160x4
180x3 LB/Belt
187.5x5 Wraps
195x5x2
145x8 HB

Bench
70x5
100x5
120x5
130x3x2
135x3
140x2x2
130x4
120x6
110x8

Deadlift
145x5
180x5
190x5
195x5
200x3
202.5x3
205x3

Squat & Deadlift

Squat
70x5 HB
100x5
120x5
135x5
150x5
175x4 Belt
185x5 Wraps
187.5x5
190x4
195x4

Deadlifts
145x5
180x5
190x5 Belt
195x5
200x5
207.5x3

Bench

Trained at Global with Granville

Bench
70x5
100x5
120x5
130x3x2
135x1
142.5x1
155x1
135x3x2
130x4
125x5
120x6
110x7
100x8

Sunday in the Shed

All weights in kgs

Squats - still taking it easy on the squats, trying to keep my hips tight and weight evenly distributed on both feet
70x5 HB
100x5
120x5
135x5
150x5
170x4 LB/Belt
185x5 Wraps
190x5x2
135x5 HB
140x6 HB/Paused

Bench - Sivikon Brutality - 4 people, 20 sets each, 40 mins
70x5
100x5
120x5
125x4x2
135x3x2
140x2x2
150x1
140x2x2
140x3
135x3
125x4x2
110x5 close-grip, pinkies on rings
100x6
100x7
90x12

Deadlifts
145x5
180x4
190x4
195x4 Belt
200x4

Wed Training

Squats
70x5 HB
100x5
120x5
135x5
150x5
172.5x4
185x5 Wraps
187.5x5x2
190x5

Bench
70x5
100x5
120x5
130x4
132.5x3x2
135x3x2
137.x5x1
140x3x2

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

Sunday Training

Role call in the Shed -
Kean: Here
Steve: Here
Stacey: Here
Miller:

All weights in kgs

Squats
70x5 HB
100x5
120x5
140x5
150x5
170x4 LB
185x5 Belt/wraps
190x5x2
130x5
130x7

Bench - Sivikon
70x5
100x5
120x5
135x4
140x3
147.5x2
160x1
140x2
130x3
130x4
130x5
110x6
110x7
100x8
90x9

Deadlifts
145x5
180x4
190x4
202.5x3

Wed Training

A pleasant surprise this evening in the Shed, Joy Burt dropped in with Rowsell for a workout. 2 of the top Wilks holders in Canada training in the shed, Joy and Miller. Quite special.

Squats
70x5 HB
100x5
120x5
150x5
160x5 LB
175x4 Belt
180x4
182.5x4

Bench
70x5
100x5
120x5
135x4
142.5x3
152.5x2
145x3
140x4

Deadlifts
145x5
175x5
195x4
205x4
210x3
215x2
195x7

Sunday in the Shed

Good to be back with my team.

Squats
70x10 HB
100x8
120x5
135x5
150x5 LB
172.5x5x3 Belt
135x12 Paused HB

Bench
70x5
105x5
120x5
110x10
115x8
150x3 2 bd
155x3 2 bd

Deadlifts
145x5
175x4
185x4
205x4

Bench

Bench
70x5
100x5
122.5x5
130x4
135x2
142.5x2
142.5x3
130x4

Wed Training

Trained at Global again w/Granville

All weights in kgs

Squats
70x10 Highbar
100x8
115x6
135x5
150x5 Lowbar
165x5 Belt
170x5
175x5
130x10 Highbar

Deadlifts
145x5
165x5
180x5
185x4
195x4 Belt
205x4
180x7

Sunday

Trained at Global w/Granville

All weight in kgs

Squats
70x10 HB
100x8
120x5
135x5
145x5
155x5 LB
165x5 Belt
170x5x2
120x10 HB paused
125x10 paused

Bench
70x5
90x5
105x5
130x4
135x3
142.5x2
150x1
145x2
142.5x3
130x4
125x5
120x6
110x7
100x8
90x9

Deadlifts
145x5
165x5
175x4
182.5x3x2

Light Bench

1 mile walk/jog on the treadmill

Weight in kgs

Bench
70x5x2
102.5x5
110x5
120x3x6

Abs
8 sets of rows and pulldowns

Bench

Trained at Global over lunch with Granville

70x5x2
102.5x5
120x5
130x5
130x5
135x5
130x5
130x5

Squat & Deadlift

Trained at Global in the AM

Squats
60x8 HB
70x8
102.5x6
120x5
135x5
150x3 LB
160x3 Belt
165x3
170x3

Deadlifts
145x5
165x5
185x5
192.5x3 Belt
202.5x3
212.5x3

Walked for 20 mins over lunch
Walked the trail to Quidi Vidi in the evening, exactly one hour

Bench and Back Misc

Circuit?

Bench-rows-abs

70 x 8 - dumbell rows x 10 - abs x 25
70 x 8 - dumbell rows x 10 - abs x 25
102.5 x 5 - dumbell rows x 10 - abs x 25
102.5 x 5 - chins x 6
112.5 x 5 - chins x 8
112.5 x 5 - chins x 5
117.5 x 3
102.5 x 5 x 2

Curls x 8 x 3

Leg raises x 20 - Back extensions x 12 - Abs x 15
Leg raises x 20 - Back extensions x 12 - Abs x 15

Sunday Training

Trained at Global with Granville

Squats
70x8 HB
100x8
115x6
125x5
140x5
145x5 LB
150x5 Belt
155x5
160x5
135x12 HB

Bench
70x5x2
100x5
120x4
130x3
140x2
135x3
130x4
125x5
120x6
120x7
120x8
95x9

Deadlifts
125x5
145x5
165x5
185x3
190x2

Wed Ease Back

All weights in kgs

10 min walk on ye olde treadmill

Squats
60x5x2 Highbar
105x5
125x5
140x5
147.5x5 Low bar
152.5x5
157.5x5
125x12 Highbar

Bench
60x5x2
100x5x2
110x5x5

Dumbell bench
60x12
70x12
80x12

Deadlifts
105x5x2 Conventional
125x5x2
145x3x5 Sumo
165x3x2
165x10

2011 Nationals Summary

Time to start posting again.

I ran the platform for bench only on Tues and for the light women session on Wed morning. Watching the lifting from so close is always exciting. Granville and I did a light squat session on Wed morning to get the kinks out from traveling.

Coached Price in the afternoon on Wed and Miller Thurs morning. Steve's 237.5 at 65 kgs gave him the 12th ranked squat on Wilks at the meet. Not bad for his 3rd Nationals and first meet as a Jr. They put the pressure on me to win Gold and have 3 National champs in the shed.

After the most miserable training cycle from Easterns to Nationals, still managed a good squat and ok bench. Deadlift was as expected: lousy. Aras diagnosed me with an open pelvic symphysis, gave me an exercise to do every hour from Tues until I lifted and squats have never felt so good. I usually drift in the hole from my right leg to my left left but both legs fired evenly and all my warm-ups and attempts on the platform felt strong.

Weighed in at 80.6. Too light, but I was on my feet for 2.5 days at this point and wasn't monitoring calories and fluids enough. My bad.

Squats
275
282.5
290

Bench
192.5
200
205(99% locked out, 3 reds)

Deadlift
260
270(stuck at lockout, forward on my toes)
270

Total: 760

4th consecutive win