Tuesday Training

Front Squats
62.5x5x2
102.5x3x2
110x1
125x1x2

Highbar Squats
142.5x5
152.5x3x5

Bench
62.5x5x2
102.5x5x2
110x3
115x2
125x2
130x2
135x1

Sumo Deadlifts
142.5x1
182.5x1
225x1

Sunday Training

Trained with Price.

Conventional Deadlifts
62.5x5 Hook
102.5x5
110x5
125x8
135x8
142.5x8
152.5x8
160x8

Core and bent rows

Friday Training

Trained with Price, Campbell and Loder

Squats
70x5x2
100x5
125x5
140x2
155x2
170x1
170x2
170x3
170x4
170x5
185x1

Bench
62.5x5x2
102.5x5
110x1
125x1
135x1
102.5x5x2

Conventional DL's, Hook Grip
125x5
145x1
175x1
185x1
205x1

Wed Training

Trained on my own tonight, getting over a cold and couldn't make it in with the boys yesterday.

Front Squats
62.5x5x2
82.5x5
102.5x3x2

Highbars
125x10x3

Bench
62.5x8x2
102.5x5x3
102.5x8x3

Conventional Deadlifts, Hook
62.5x5
102.5x5
125x5
142.5x2
170x1x3

Bent-over rows
Core work with Loder

Sunday Training

Sick this week. Operating at about 25%. Was sucking air after every set, now I know how Rowsell feels on the treadmill on a speed of 2.0 mph, 0 elevation, for 3-4 minutes. Brutal.

Squats
62.5x5
102.5x5
142.5x3
152.5x1
157.5x1
162.5x1
165x1

Bench
62.5x5
82.5x2
90x1
100x1
105x1
110x1
115x1x2

Deadlifts
Hook Grip
62.5x5
102.5x5
142.5x1
175x1
192.5x1
142.5x8

Tues Training

Trained on the ER rack and the Eleiko bar today with the real powerlifters. It was good to be back.

Squats
70x5x2 Highbar
100x5
120x5
140x5
155x1
170x1 Lowbar
180x1
190x1
200x1
120x5 Paused

Conv Deadlifts
125x5
155x3
175x2
185x1
205x1

Sunday Deadlifts

Conventional Deadlifts
62.5x5
102.5x5
142.5x5
180x5x2
182.5x5

Cable rows 15x4

Friday

Front Squats
62.5x5x2
102.5x5
110x3
120x2
125x1x3

Highbar Squats
140x6x6

Bench
62.5x8
82.5x8
102.5x3
110x2
115x2
120x2
125x1
135x1
140x1
102.5x8

Conv Deadlifts
142.5x3x3

Sumo Deadlifts
142.5x3x2
182.5x1
225x1

Tuesday Training

Squats
62.5x5
102.5x2
142.5x5
165x2
182.5x1x2
187.5x1
152.5x3x2 Paused

Benches
62.5x8
82.5x8
102.5x3x2
110x1
115x1
120x1
125x1
135x1
102.5x5

Deadlifts
142.5x3x2 Conv
142.5x3x2 Deficit
142.5x3 Sumo

Weekend Training

Friday
Front Squats
62.5x8
82.5x5
102.5x
110x2
125x1

Highbar squats
142.5x5
152.5x2x2
160x1x4
142.5x10

Bench
62.5x8
102.5x3
110x2
120x1
125x1
102.x55

Sunday
Conventional DLs
62.5x8
102.5x6
142.5x5
190x1x3
170x5x3

Chinups
Dips
Rows

Tues Training with Loder

Squats
62.5x8
102.5x5
125x5
142.5x3
152.5x2
160x2
165x1
170x1
135x5

Bench
62.5x5
102.5x2x3
110x2
120x1
125x1
102.5x3
102.5x4
102.5x5

Conv Deadlifts
125x3
142.5x1
195x1
210x1

Weekly Training

Friday
Front Squats
62.5x5
82.5x5
102.5x2
112.5x1
120x1

Highbar Squats
125x5
142.5x3
147.5x1
152.5x1
157.5x1
162.5x1
165x1
142.5x5x2

Bench
102.x5x2x10

Sunday
Conventional Deadlifts
62.5x8
102.5x6
142.5x5
182.5x2
202.5x1
162.5x5x3

Rows x 6 sets
Db shoulder press
Curls
Chinups 5x5

Saturday Training

Trained with Tony

Front Squat
62.5x5
102.5x3
110x1

Highbar Squats
125x5
142.5x3
152.5x1
157.5x1
162.5x1
165x1
170x1
142.5x3 Paused

Bench
62.5x5
102.5x3
110x2
120x1
125x1
135x2 1 bd
142.5x1 1 bd
102.5x6

Conv Deadlifts
62.5x8
102.5x6
142.5x5
182.5x3
197.5x2
152.5x5x3

Wed Training

Trained at an LA Fitness in Palm Beach Gardens, Florida.

Front Squat
62.5x5
82.5x3
102.5x3

Squats
102.5x5
125x5
142.5x3
152.5x3
157.5x2
165x1
175x1
125x8

Deadlifts
62.5x5
102.5x5
142.5x5
165x3
175x1
182.5x1

Deficit Deadlifts
102.5x5x3

Bench
62.5x5
102.5x3
110x2
120x1

Dumbell Bench
80x8
90x5
100x5

Fri Training

Guest Lifter: Dave Forner from PEI.

Snatch grip pulls
62.5x5
70x5
80x3

Front Squats
62.5x5
82.5x5
102.5x5

Squats
125x6
142.5x5x3

Deficit Deadlifts
62.5x5
102.5x5
125x5

Deadlifts
142.5x5
165x3
182.5x1
190x1
165x5
142.5x5

RDL's
62.5x5
102.5x5
125x3x3

Weighted Pullups
35 lbx5x3

Tues Training

Snatch grip pulls
62.5x8x3

Front Squats
62.5x5
85x5x3

Highbar Squats
102.5x6
125x6
142.5x3
147.5x3
152.5x2
157.5x1
125x12

Conv Dls
62.5x8
102.5x6
142.5x5x5

Fri Training

5 min on rowing machine

Squats
62.5x5
102.5x5
125x8
135x6
142.5x4
147.5x2
125x4
102.5x6
102.5x8

Bench
62.5x5x2
82.5x5x2
102.5x5
102.5x3x6

Conv Deficit Deadlifts
102.5x8x3

Conv Deadlifts
125x5
142.5x3
165x1
142.5x5

RDL's
62.5x8x2

Wed Training

Trained with Price

Conv Deadlifts
70x10
102.5x10
125x10x3

Shoulder complex

Tues Training

8 mins rowing
10 mins elliptical

Squats
70x5
102.5x5
135x5x5

Dumbell Bench
40x5
80x5x5

Incline Bench
50x12x3

Latest Training

Tuesday
Snatch pulls 135x5x3

Squats
Wide
70x5x2
85x5
102.5x5
Close
115x6x3

Barbell bench
70x8x2
85x8x5

Incline Dumbell
60x8x3

Friday
Squats
Wide
70x5x2
85x5x2
102.5x5
125x5x3

Deficit Deadlifts
705x8
85x8
102.5x5
125x3x3
135x3
Floor
142.5x3x3

Bent Rows
60x8x6, varying grips

Stiff Leg Deadlifts
70x8x3

Sunday
15 mins treadmill

Snatch pulls 115x6x2

Squats
70x5
85x10x4

Dumbell bench
60x8x4

Pull-ups
bodyweightx5x5

Pushups
15x4
10x2

Dumbell Press
40x8x3

Training for Week of Oct 8th

Just did 2 days of non-training this week. Not really sure what I'll be doing for the next 3-4 months but I'll still continue to log my gym efforts.

Tues Oct 9
Treadmill: 12 minutes
Bilyi Squats - ultra-slow descent, hold for 2 seconds, up ultra-slow
60x3x2
82.5x3x2
102.5x3x2
275x3

Dumbell bench
50x10x2
60x10x2
70x10x2

Dumbell curls


Wed Oct 10
Rowing machine: 10 minutes

Deficit conventional deadlifts, on 2 plates
60x5x2
225x5x2
60x10

RDL's
60x10x3

Dumbell Shoulder Press
Up to 60's x 8

Pull-ups
5x3

Gold at IPF Masters Worlds

Well, the end of a long and hard 10 year powerlifting run yielded the highest of prizes on Oct 3rd, a world championship title.

Total was down from Nationals this year, 737.5 vs 755, but I knew going 3 for 3 in the squat was going to win me the title. After Phil Richards from Wales dropped out, I knew I wasn't going to have to go to PR total territory which took the pressure off but also lowered my attempts.

Squats felt fantastic in the warm-up room, straps-up 255 was as fast as it was at Nationals, so I knew I was on.

1st 260 - good lift.
2nd 270 - good lift.
3rd 275 - good lift. This was my best squat. 10 kgs left here for sure.

Bench warm-ups were good until I put the shirt on. 180 to a 1 bd barely touched, 185 to the chest wouldn't touch and drifted back. Same shirt as Nationals where I could have touched 170. Weird. Blaming it on the heat and high humidity, shirt was really clingy. Didn't change the opener, still had confidence.

1st 185 - good lift.
2nd 190 - miss. Right arm dipped, Aras tested me and it was a nerve entrapment. One searing thumb to the nerve later and I was strong again.
3rd 190 - good lift. I have benched 190 in 7 meets, had a feeling this was going to be the number.

Deadlifts were perfect in the warm-up room. Pulled 255 in the warm-up room, felt good for 5 reps.

1st 265 - good lift. This gave me a 730 total. I had Hamada pegged at 700 with a 272.5 sq, his 285 was big but I knew this gave me the win.
2nd 272.5 - good lift. Kept repeating "world champion, world champion" in the back room, right up to the platform. 3 whites and this closed the door on Hamada catching me.
3rd 277.5 - miss. Heart and focus was not into this attempt. Not sure 227.5 would have gone.

Post-lifting weigh-in: 79.5, 5.7 kgs bodyweight on from weigh-in to last deadlift.

So, that's it. World champion. As Glyn reminded me, no matter what path I choose after this, for all time, anyone who looks at the results for this years' Masters worlds, the gold medal is attached to my name.

I am definitely taking a hiatus from competing and for the first time since January 25, 2003 NL Provincials, I do not have a meet planned.

Tom Kean, World Champion Powerlifter
-----------------------------------------------------------------------------------

Here is a list of gyms that I have trained at and, to the best of my memory, the people I have trained with over a 10 year career. I travel a lot for work, so it has been quite the ride and these were the 30 gyms I could remember, I'm sure there have been others:

The Price Club
Steve Price
Stacey Price
Justin Miller
Tony Granville
Jeff Becker (guest lifter)
Ryan Rowsell (guest lifter)
Joy Burt (guest lifter)

New World Fitness
Michael Roberts
Jason Fancey
Steve Perry
Cyril Dobbin
Chris Dobbin

Mcneily Barbell(Frank Williams' gym)
Frank Williams(Mr. Brutality)
Ken Power
John James
Luke Pike
Corey Grandy
Darren James
Mike Wilkinson
Irene King
David
Sherman
Davis
Steven Williams
Hardiman
Dwyer
Butler

Global Gym
Steve Campbell
Paul MacDonald
Danny King
Mike Loder
Jeff Butt
Craig Hirota(guest lifter from Ontario)

Memorial University
Justin Skinner

The Anvil, Toronto, Canada
Clint Harwood
Paul Ledrew
Zach
Colin Garnett
Chris Armes

Some random gym in Atlanta, Georgia
David Ricks, 5xIPF World Champion

Popeyes, Guelph, Ontario
Becker
Summers
Steve Mackenzie
Mark Giffin
Alex Drolc
Mark Holloway
Dave Pigozzo
Randall Truscott

Unparalleled Gym, Moose Jaw, SK
Rhaea
Stinn

Adrenaline Gym, Regina, SK
Lucas Tetreault
Steve Halladay
Tracy Halladay
Kristen

Epicentre Gym, Montreal
Kacey Baines

Gym in Montreal
Janet Warne

Empower Fitness, Ottawa, ON (Eric Gagnon's gym)
Sue Thompson

3 Good Life Fitness gyms in Newfoundland

Albany Strength Gym, Albany, New York

Gym on-site at GE's office in Schenectady
Jeff Kallas

Press Gym, Minneapolis, Minnesota

YMCA, Minneapolis, Minnesota

Bill Jameison's Gym, Ontario

Edge Gym, New York

Lewis Noppers' Gym in BC
Lewis Noppers

1 gym in BC

2 gyms in San Francisco

1 gym in Sacramento

1 gym in Barrie, ON

1 gym in Pleasanton, CA

Costa's Gym, Houston, TX

Gold's Gym, Fort Myers, Florida

Celli's Fitness Center, Pittsburgh, PA

Tues Training

Trained with Campbell, Tone and Price at Global. Winding down the training this week.

Squats
70x5 Highbar
100x5
120x5
140x5
155x3
170x2 Lowbar
180x1 Belt
190x1
205x1 Wraps
140x10 Highbar

Bench
70x5
100x5
120x5
130x3
135x2
140x1
142.5x1
120x4x2

Deadlifts
145x5
190x3
205x2 Belt
210x1
215x1

Friday Training

Squats
70x5 Highbar
110x4
150x3
170x2 Lowbar
185x1 Belt
205x1 Wraps
225x1 Straps down, 38 Super Cent
242.5x1
260x1 Straps Up - just in/parallel
270x1 - just in/parallel
Both all suited squats were fast today, felt perfect.

Bench
70x5
100x4
120x3
32.5x1
142.5x1
Super K on
175x2 2 Bd
180x2 1 Bd
185x1 Chest Great rep
192.5x1, shoulder blade slipped and couldn't lock it out

Deadlifts
145x3
192.5x3x1

Tues Training

Squats
70x5 Highbar
110x5
140x5
165x2
175x2 Lowbar
185x1 Belt
195x1
200x5 Wraps
210x3
215x1

Bench
70x5
100x5
120x5
122.5x3
127.5x3
132.5x3
135x1
140x1
100x8

Deadlifts
145x5
192.5x5
205x5
215x4
225x3
235x1
245x1

Fri Training

Squats
70x5 Highbar
100x5
135x5
155x3
170x1
180x2 Lowbar
192.5x1 Belt
200x3 Wraps
212.5x2
227.5x1

Bench
70x5
100x4
120x3
130x3
140x2
145x1
130x5
100x8

Deadlifts
145x5
195x3
Super Cent 38
225x1 Straps Up
242.5x1
260x1

Tues Training

Squat
70x5 Highbar
100x5
130x5
155x3
170x1
180x1 Lowbar
190x1 Belt
200x3 Wraps
205x3
217.5x1

Bench
70x5
100x5
120x3
130x2
140x1
42 extreme Super K on
175x2 2 bd
182.5x1 1 bd
190x1 1/2 bd
202.5x1 1/2 bd

Deadlifts
145x5
195x3
215x2
217.5x3
220x3
225x2

Friday Training

Squats
70x5 Highbar
100x4
140x3
160x2 Lowbar
180x1 Belt
200x1 Wraps
220x1
240x1 Straps down
255x1x3 Straps up

Bench
70x5
100x5
120x3
130x2
135x2
140x2
150x1
120x5

Deadlifts
145x5
190x2
225x1

Tues Training

Squats
70x5 Highbar
100x5
130x5
155x3
170x1
175x2 Lowbar
185x1 Belt
195x3 Wraps
202.5x3
210x3

Bench
70x5
100x5
120x3
130x2
140x1x2
142.5x1
147.5x1
130x2

Deadlifts
145x5
190x3
205x3
225x5
230x2
225x2

Saturday Training

Squats
70x5 Highbar
100x5
135x5
160x1
175x3 Lowbar/Belt
190x1
200x3 Wraps
210x2
222.5x1
232.5x1

Bench
70x5
100x5
120x5
130x2
137.5x1
142.5x1
110x5x2
130x3 3 bd
137.5x3 3 bd

Deadlifts
145x5
190x3
222.5x1

Wed Training

Guest Lifter: Steve Price

Squats
70x5 Highbar
100x5
130x5
150x5
175x2 Lowbar
190x1 Belt
200x3 Wraps
207.5x3
215x2

This was a redemption session after the weekend in the extreme Super K. Used the Custom super k with the shorter sleeves and everything was butter again.

Bench
70x5
100x5
120x3
130x2
140x1
Shirt on
175x2 2bd
182.5x2 1 bd
182.5x2 1/2 bd
185x2 Chest, easy had 1 more maybe 2

May have to start traveling next week, so had to do my heavy dl session in gear tonight. This will be the heaviest I go before Worlds, will do 1-2 sets of 240'ish on a Saturday later in Sept to keep in touch with the suit.
Deadlifts
145x5
195x2
215x1
240x1
260x1
277.5x1

Sat Training

Squats
70x5 Highbar
100x5
125x5
150x5
170x3 Lowbar/Belt
185x2
205x3 Wraps
215x3
225x2

Bench
70x5
100x5
120x3
130x3
140x1
Shirt on
175x1 2 bd/1 bd
190x1 1 Bd
195x0 Touched to low
210x1 2 Bd

Deadlifts
145x3
190x2
Custom Super Cent
222.5x1 Straps Down
245x1 Straps Up

Wed Training

Trained at Global with Big Town.

Squats
70x5 Highbar
100x5
125x5
150x5
160x3
170x2 Lowbar/Belt
180x2
190x1
202.5x2 Wraps

Bench
70x5x2
100x5
120x5
127.5x5
130x4
140x2
142.5x1x3
120x5

Deadlifts
145x5
190x5 Belt
205x3
215x3
227.5x2
242.5x1
205x3

Friday Training

Trained at Global with Campbell

Squats
70x5 Highbar
120x5
150x5
175x2
185x2 Lowbar/belt
200x3 Wraps
207.5x2
217.5x1

Bench
70x5
100x5
120x3
125x3
130x3
135x3
140x2
142.5x2
120x3

Deadlifts
145x5
190x3
212.5x1 Belt

Tues Training

Trained with Loder and Granville at Global.

Squats
70x5 Highbar
120x5
155x5
170x3
182.5x2 Lowbar
190x5 Wraps
192.5x5x2
150x3 Highbar/paused

Bench
70x5
100x5
120x5
130x3
132.5x3
137.5x2
140x2
142.5x1
147.5x1

Deadlifts
145x5
190x5
205x3 Belt
215x3
225x3
205x7

Saturday Training

Trained at Global with Granville and Loder.

Squats
70x5 Highbar
110x5
150x5
170x2
185x2 Lowbar
192.5x1
202.5x2 Wraps
212.5x2
220x1
227.5x1

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

Deadlifts
145x5
190x3 Belt
212.5x1
222.5x1

Wed Training

Granville had an exam tonight, so it was just Loder and I.

Squats
70x5 Highbar
120x5
155x5
170x1
182.5x1 Lowbar
190x1 Belt
200x3 Wraps
200x3
205x3

I've had issues using the Super K's in the past but the first time using this shirt tonight was fantastic. Need 1-2 sessions to get used to the groove to the chest but this should be the shirt for World's this year

Bench
70x5
100x5
120x5
130x3
140x2
145x1
Super K Xtreme size 42
175x1 3 bd
185x1 2 Bd
192.5x1 1Bd Fast

The raw deadlift has been feeling great the past couple of months, wanted to do a test run of the new suit and see how the form holds on 600. 2nd rep on 272.5 was right where I want it to be, should be opener for World's.

Deadlifts
145x3
190x2
225x1
Super Cent on, custom 36
240x1 Straps down
250x1 Straps up
260x1
272.5x1
272.5x1

Sat Training

Trained with Big Town at Global. Squats felt great and benches are strong as ever

Squats
70x5 Highbar
110x5
140x5
160x4
185x2 Lowbar/Belt
195x5 Wraps
202.5x4
210x3
217.5x2
225x1


Bench
70x5
100x5
120x5
130x2x2
132.5x2
135x2
140x2
145x2
150x2

Deadlifts
145x5
190x3
225x1

Wed Training

Trained at Global with Big Town and Loder. Continuing the squat punishment for Tony but Loder got roped into it tonight, they will hate walking for the next couple of days but will thank me when the PR's fall. Deadlifts were rockets tonight.

Squats
70x5 Highbar
100x5
130x5
160x3
180x2 Lowbar
190x1 Belt
200x5 Wraps
200x3x3

Bench
70x5
100x5
120x3
130x3
132.5x3
137.5x2
140x2
145x1
125x4x2

Deadlifts
145x5
190x5
205x3 Belt
225x3
242.5x1x4

Saturday Training

First time using this custom Super k in training, got it to a 1 bd easily and push was fast.

Squats
70x5 Highbar
110x5
140x5
165x3
180x2 Lowbar
192.5x1 Belt
205x3
220x2
230x1
150x6

Bench
70x5x2
100x5
120x4
130x3
140x1
150x1
Shirt on, Super K custom
175x3 2 Bd
180x1
190x1 1 Bd

Deadlifts
145x3
190x3
212.5x1
227.5x1

Wed Training

Trained at Global with Tony.

Squats
70x5 Highbar
100x5
130x5
155x3
170x2 Lowbar
180x4 Belt
190x5 Wraps
192.5x6
170x3

Bench
70x5x2
100x5
120x4
127.5x3
135x2
142.5x1
145x1
150x1

Deadlifts
145x5
190x3
205x3
220x3
230x1
240x1

Sat Training

Trained at Global with Granville.

Squats
70x5 Highbar
100x5
130x5
160x5
175x1
187.5x2 Lowbar
197.5x1 Belt
205x4 Wraps
210x3
215x2 (Setup to far to the right on this set, hit the upright on the way down and on the way up on the first rep, almost fell over. Did the second rep and did the same thing. Good training.)
140x8 Highbar

Bench
70x5x2
100x5
120x5
125x3
130x3
135x3
140x3
125x5 1 bd
120x10 1 bd

Deadlifts
145x3
190x3
222.5x3 Belt

Tues Training

Trained with Campbell at Global. Guest lifter: Clint Harwood

Squats
70x5 Highbar
120x5
160x5
175x1
185x2 Lowbar
195x1 Belt
205x3 Wraps
210x3
215x3
200x5

Bench
70x5x2
100x5
120x5
125x5
135x3
150x1
140x3
130x5

Deadlifts
145x5
190x5
210x3
220x3
230x3x3

Saturday Training

Trained at Global with Granville and Loder. Special guest lifter: Corey Grandy

Squats
70x5 highbar
120x5
155x5
170x1
180x2 Lowbar
192.5x1 Belt
205x3
215x2
227.5x1

Bench
70x5x2
100x5
120x4
130x2
135x2
140x2
145x2
150x2 (Single for Grandy,and a take-it! on his second)
155x1

Deadlifts
145x5
190x3
225x1
245x1

Mon & Tues Training

Heavy bench Monday
70x5
100x5
115x5
125x2
132.5x2
135x2
140x2
142.5x2
125x5


Trained with Campbell at Global. Everything is feeling good right now. Just need to get the training volume up a lot, increase work capacity and get ready for the equipment.

Squats
70x5 Highbar
100x5
135x5
165x3
180x2 Lowbar/belt
190x1
192.5x4 wraps
195x4
200x4
205x4
125x12


Bench
75x5
100x5
120x5
125x3
130x3
140x2

Deadlifts
145x5
190x5
205x5 Belt
207.5x5
210x5
212.5x5
215x5

Tues Training

Squats
70x5 Highbar
120x5
155x2
165x1
175x2 Lowbar
185x2 Belt
200x1 Wraps
205x1
190x5

Bench
70x5
100x5
120x5
125x4
135x3
140x2
145x1
140x2
135x3
125x4
120x5
115x6
107.5x7
95x8
90x9

Deadlifts
145x5
190x5
205x3 Belt
215x2
225x1
200x7

Wed Training

Squats
70x5 Highbar
100x5
135x5
160x3
175x2
185x2 Lowbar
185x5 Wraps/Belt
195x5
200x5

Bench
70x5
100x5
120x3
130x3
135x3
140x2
145x1
150x1x3

Deadlifts
145x5
190x3
210x1
225x1
240x1
255x4

Sunday Training

Squat
70x5 Highbar
100x5
130x5
160x5
170x1
180x2 Lowbar
190x2 Belt
200x2 Wraps
210x2
220x2
225x1

Bench
70x5
100x5
120x5
130x2
135x2
140x2
145x2
150x1x4
130x4

Deadlifts
145x5
190x5
212.5x2 Belt

Thurs Training

Squats
70x5 Highbar
100x5
130x5
155x5
165x1
175x2 Lowbar
185x1
195x5x2 Wraps
200x5

Bench
70x5
100x5
120x5
130x2
135x2
142.5x2
140x1x4

Deadlifts
145x5
190x5
205x4
215x1
225x1
235x1
225x2

Benching with Tony

Bench
70x5
100x4
125x1x2
135x1
142.5x1
147.5x1
152.5x1
135x3

Wed Training

Had to train early today so just Stacey and I trained.

Squats
70x5 Highbar
100x5
120x5
140x5
155x3
165x2 Lowbar
170x2 Belt
175x2
180x2
185x2
190x2

Bench
70x5
100x5
120x5
100x8
105x8
110x8

Deadlifts
145x5
190x5
200x2 Belt
210x2
217.5x2
227.5x2

Sunday Training

Squats
70x5 Highbar
100x5
120x5
140x5
160x2
180x1 Lowbar
200x3x2 Belt/Wraps

Bench
70x5
100x5
120x5
130x2
132.5x1x2
135x1
140x1
145x1
120x3

Deadlifts
145x5
190x3
205x2 Belt

Wed Training

Squats
70x5 Highbar
100x5
125x5
150x5
165x1
175x2 Lowbar
182.5x2 Belt
190x5 Wraps
195x5
150x3x2 Slow descent, paused

Bench
70x5
100x5
120x5
130x2
135x1
142.5x1
150x3 2 Bd
155x2 2 Bd
160x2 2.5 Bd
170x1 2.5 Bd

Deadlifts, Inzer z-suit
145x5
190x5
205x3 Belt
225x2
240x1
255x1
240x2
225x2x2

Sat Training

Squats
70x5 Highbar
100x5
120x5
145x5
165x1
175x2 Belt
180x2
190x3 Wraps
200x3
210x3
215x1

Bench
70x5
100x5
120x3
130x2
135x2
140x2
142.5x1
145x1
147.5x1
120x3

Deadlifts - z-suit
145x3
190x3
215x2 Belt
235x1

Wed Training

Squats
70x5 Highbar
120x5
140x5
155x3
172.5x2 Lowbar
180x2 Belt
180x5x2 Wraps
120x3 bilyi squats = ridiculously hurty

Bench
70x5
100x5
120x5
130x2
135x2
140x2
130x2x2

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

Sunday Training

Sore sore on Fri/Sat after getting back to training Wed evening. Trained at 9:30 AM at Global w/TG and Stacey. Back to some light wraps today, first session since Apr 13. May be the longest break in my career and surprised that it wasn't too hurty.

Squats
70x5 Highbar
100x5
120x5
140x5
155x3
170x2 Lowbar/Belt
175x5x3 Wraps

Bench - Sivokon
70x5
100x5
120x4
130x3
135x2
130x3
120x4
100x5
90x6
90x7
80x8
80x15

Deadlifts
145x8
155x8
175x8

Wed Training

Trained with Tony, Stacey and guest lifter Craig Hirota at Global. First session without Price. Boo.

Squats
70x5 Highbar
100x5
120x5
145x5
155x3
150x8x2
125x3 Paused
120x3 Paused

Bench
70x5x2
100x5
120x5
130x2
135x1
140x1
120x3x2

Deadlifts
145x5
190x5
200x3 Belt
210x3
225x1
235x1
195x8

Wed Training - Last Day in the Shed Until Aug

Price leaves next week and I'm stuck at the same gym for 3 months. It's hard out there for a powerlifting pimp.

Squats
70x5 Highbar
100x5
130x5
150x5
165x3
170x1
160x1 Lowbar
162.5x1
165x1
170x1
180x1

Bench
70x5
100x5
120x5
125x5
127.5x4
132.5x3
137.5x2
142.5x1

Deadlifts
145x5
195x5
205x3 Belt
225x1
230x1
225x1x2

Sat Training

Squats
70x5 Highbar
100x5
120x5
140x5
150x3
152.5x3
155x3
157.5x3
160x3
162.5x3
167.5x1 Lowbar

Bench
70x5x2
100x5x2
110x4x2
120x3x2
127.5x2x2
137.5x1x2
100x5x2

Deadlifts
125x5
145x5
175x5
192.5x3

Wed Training

Bumped the weights up on all 3 lifts tonight. Body was feeling fresh and I'm heading to Florida for a week in May, figured I'd push it harder than I want so soon after Nats and take a full 7+ days of the powerlifts while I'm gone. Hauled on the Ivanko bar tonight to work on speed. Felt like pulling in a suit.

Squats
70x5 Highbar
100x5
120x5
135x5
150x3
160x2
170x1
162.5x2
152.5x3
130x6 Paused

Bench
70x5
100x5
110x5
120x5
125x2
130x2
135x2
140x1
100x5x2

Deadlifts
125x5
145x5
175x5 Belt
195x5
215x5

Saturday Training

Trained at Global again. Only 2 more weeks to hit the Shed until August when Price gets back from his takeover of the Prairies. There were 7 people squatting on the ER Rack so Steve and I trained in the power rack.

Squats
60x5 Highbar
102.5x5
110x5
120x5
135x10
142.5x8
152.5x6
152.5x2 Lowbar/paused
165x2

Bench
60x5
102.5x5
120x5x2
125x2
130x2
135x2
102.5x5x2

Deadlifts
102.5x6
125x6
142.5x6
180x6

Wed Easeback

Back to the Shed tonight with the Prices.

Squats
70x5 Highbar
100x5
120x5x2
125x8
135x10
145x9
70x2 Bilyi

Bench
70x8
90x8
95x8
100x8
102.5x8
100x8
97.5x8
95x8


Deadlifts
100x10
125x10
142.5x10x2

Saturday at Global

Another easy day with Steve in the power rack. Did a bunch of chin-ups, rows, and leg curls/extensions as accessory.

70x8x2 Highbar
90x8x2
100x8
125x8
140x8
100x8
70x5 Bilyi squats

Bench
70x8x2
100x8x2
110x8
100x8

Deadlifts
70x6
100x6
125x6
142.5x6x2

Wed Easeback at Global

Trained with Big Town tonight, and Wilk and Loder were in. Showed Wilk the Bilyi squats, expect him to punch me in the throat the next time I see him.

Easeback training
Squats
70x8 Highbar
100x8
120x8
125x8
100x8x2 Paused

Bench
70x5x2
80x5
90x5
100x5
110x5
120x5
100x8

Deadlifts - experimenting with wider stance and straps
105x6
125x6
145x6
175x6
145x6

2012 Nationals Writeup

Below is a write-up of my weight cut, warm-ups and attempts at Nationals. Training starts Wed night for Masters world's in Texas. Booked my flights to Texas in the airport on the way home from Calgary.

3.5 kgs over when I got to Calgary on Tues, 3 days out. Water loaded Tues and Wed, 2.5 kgs over 25 hours out, exact same as morning before 2010 Nationals. 2 slices of dry toast w/2 eggs for breakfast. Drank roughly 2-2.5 kgs of water, and 2 coffees with 2 shots espresso, cut water 11:30 am. Started water cut at 4.2 kgs over. Lighter than 2010 cut by .4.

Hot bath for 7.5 mins at 3 pm, weighed at 4 was down to 1.6. Helped Price in the afternoon, hot bath for 5 mins at 8 pm. Big salad with chicken thanks to Evan and Jen. Was .6 over at 9 pm. Drank 200ml of gatorade with ice at 10:30 and a protein bar, went to bed at .7 over.

Hot bath for 5 mins first thing in the AM, checked weight at 7, .2 under, .9 lost over night, best overnight loss ever.

Felt dry, hungry and angry and knew it was going to be a good day. HAF

Weighed in at 73.9, managed to get 4.2 liters in before sqs, so had 9 lbs back on in 2 hours. I was 79.9 after deadlifts, so 6 kg gain. Not bad. I was quick to tell Price how awesome I was then he reminded me he did the same at 60 so his % was better.

Squats
70x5 highbar
115x3
140x1
160x1 lowbar
180x1 belt
205x1 wraps
225x1 wraps
36 Stock Super Centurion
240x1 sd
255x1 Stinn watched depth, got in with this weight so dropped from 260 to 255.

Attempts 255-270-285
282.5 was a PR at 75 at 2008 Worlds. Had 5-7.5 kgs left

Bench
70x5
100x3
120x2
132.5x1
142.5x1
Grandy's custom Katana on
170x2 2bd
175x1 1 bd
180x1 chest, stinn gave commands

Attempts 180-190-195
Had hit 190 at 08 Worlds, so was up 7.5 on sub-total from best meet ever. Had 5-7.5 kgs left on this. Didn't know the deadlift was going to be the downfall.

Deadlifts
140x2
190x1 belt
36 nxg+ on
225x1 su
255x1 su

Attempts 260-275-287.5(miss)
755 total. 10x bodyweight. 543 wilks. Best lifter Master and Best Overall

Sun Training in the Shed

Last heavy day leading into Nats. Squats were heavy in the suit, starting to get beat up. Glad to be finished the heavy stuff.

Squats
70x5 Highbar
110x4
140x3
170x2 Lowbar
190x1 Belt
210x1 Wraps
227.5x1
245x1 sd
260x1 su
245x1 su, bench belt

Bench
70x5
100x5
120x5
130x1
140x1
145x1
175x1 2 bd Shirt on
180x1 1 bd
185x1 chest
210x1 2 Bd

Deadlift
145x5
190x3
215x1

Wed Training at Global

Last day in the dl suit before Nationals. Everything is feeling good for the meet with a 272.5-195-280 for a 747.5 training total.

Squats
70x5 Highbar
100x5
120x5
140x3
165x1
180x1 Lowbar/Belt
200x3 Wraps
205x3
220x1

Bench
70x5
100x5
110x5
120x3
130x8 singles
140x1

Deadlifts
145x3
195x1
230x1 Straps down, 38 super w/straps shortened 2 inches
245x1 Straps up
260x1
270x1
280x1

Sat Training at Global

Trained at Global with Foley, Campbell, special appearance by p-mac, Wilk, Loder, Grandy, Price and Big Town. Pleased with the suit work today. Speed was great on the first two su but they were parallel. Loose grippers and loose belt on the 2nd 260, depth looked ok.

Squats
70x5 Highbar
110x5
140x3
175x2 Lowbar
195x1 Belt
210x1 Wraps
230x1
245x1 Straps down
260x1 Straps up
272.5x1
260x1

Bench
70x5
100x5
120x3
130x1
140x1
150x1
160x1 2 Bd
120x5 paused

Deadlifts
145x5
190x3
215x3

Wed Training

Trained at Global with Sticky, Strong Foot Bigtown, and On-sale Price. Guest appearances for deadlifts by DK and Jay. Squats 70x5 Highbar 110x5 140x3 175x2 Lowbar 190x1 Belt 200x3 Wraps 205x3 210x3 Bench 70x5 100x3 120x1 130x1 140x1 150x1 Deadlifts 145x5 190x3 212.5x2 230x1 Straps-down velocity 250x1 260x1 270x1

Sunday Training in the Shed

First time back in the Shed for weeks so we all pushed it a little harder. First prep week for Calgary, this may be enough for me in the shirt to the chest. A couple of weeks to a boards and should be good.

Squats
70x5 Highbar
100x5
130x5
160x3
185x2 Lowbar/Belt
195x3 Wraps
205x3
220x1
230x1
240x1

Bench
70x5
100x5
110x3
130x3
140x2
145x1
Shirt on(Grandy's custom super k)
175x1 2 Bd
185x1 1 Bd
185x1 Chest
195x1 Chest

Deadlifts
145x3
192.5x2

Wed Training

Trained at the Edge Gym again in NYC. Was talking to a guy in the gym, said his name was George Butler and that he directed Pumping Iron. I was doubtful but after googling him, I may have been mistaken.

Squats
70x5 Highbar
102.5x5
142.5x5
165x2
185x2 Lowbar
192.5x2 Belt
205x3 Wraps
215x2
227.5x1
142.5x5 Highbar/Paused

Bench
70x5
102.5x5
115x5
125x3
137.5x2
145x1
102.5x12

Deadlifts
145x2
185x1
192.5x1
205x1 Belt
215x1
230x1

Sunday Training at Global

Squats
70x5 Highbar
100x5
130x5
150x3
175x2 Lowbar
185x1 Belt
195x3 Wraps
210x1
230x2 Straps Down - Stock 36 Super
247.5x1

Bench
70x5
100x5
120x5
125x3
130x3
137.5x3
145x1
150x1
120x5

Deadlifts
145x5
190x4
192.5x4

Wed Training in NYC

In New York for work this week and next. Trained at Edge Gym, not a bad spot.

Squats
70x5 Highbar
102.5x5
142.5x5
165x1
182.5x1 Lowbar
192.5x2 Belt
205x4x3 Wraps

Bench
70x5
102.5x5
110x3
120x3
125x1
135x1
142.5x1
102.5x10

Deadlifts
142.5x5
185x3
195x2
205x1
215x1
230x1
185x3

Saturday Training at Global

Squats
70x5 Highbar
100x5
130x5
160x2
180x2 Lowbar
195x1 Belt
205x4 Wraps
217.5x2
225x2

Bench
70x5
100x5
110x5
120x3
130x2
140x1
175x2 2 Bd Shirt on
185x2
200x1

Deadlifts
145x5
195x5
225x5

Wed Training at Celli Fitness in Pittsburgh

Squats
70x5 Highbar
102.5x5
142.5x3
165x2
182.5x1 Lowbar
192.5x2 Belt
205x4 Wraps
215x3
225x1

Bench
70x5
102.5x5
125x2
100x5x5

Deadlifts
142.5x5
182.5x5
205x5
230x3x3
230x5

Sun Training at Global

Back at Global for training this weekend and maybe the next couple. Traveling for the next month for work, so short weekends.

Squats
70x5 Highbar
100x5
150x3
175x1 Lowbar
185x4 Wraps
190x3
200x3
215x1

Bench
70x5
100x5
120x5
125x2
132.5x2
140x1
150x1
100x10

Deadlifts
145x5
192.5x3
215x1

Wed Training in Pittsburgh

Trained at Celli Fitness w/Valentin

Squats
70x5 Highbar
102.5x5
142.5x5
165x3
180x2 Lowbar
192.5x1 Belt
202.5x3
207.5x2
215x1

Bench
70x5
100x5
120x4
130x2
135x1
142.5x1x5

Deadlifts
142.5x5
192.5x5
225x3x2
235x3
240x3x3
247.5x2

Saturday Training at Global

I'm traveling tomorrow(Sun) so trained at Global with Price, No Turn Down BigTown, Soupie and Foley. May be on the road for the next 4 weeks straight so I went straps down squats and threw the bench shirt on for a couple of singles. Same shirt I wore at 83, so I need to wear a belt w/it and may have to tighten the sleeves. I'll prob need another custom F6 for World's.

675 kg training total today and with the 275x3 deadlift from 10 days ago, gives me a 725 training total. Probably 1 more straps down session, 1 straps up for squats; 1 more shirted bench session to the chest, experimenting with Grandy's custom Katana; 1 more straps up deadlift session before Nationals.

Squats
70x5 Highbar
100x5
130x5
155x3
175x1 Lowbar
195x1 Belt
207.5x2 Wraps
230x2 Straps down
245x1
260x1 Smooth, no stalling, good for 270+

Bench
70x5
100x5
120x5
130x1
140x1
175x2 2 Bd
180x1 1 Bd
185x1
190x1 Good rep, maybe 5-10 kgs left

Deadlifts
145x5
195x3
225x1

Wed Training at Global

Squats
70x5 Highbar
125x5
155x5
175x3 Lowbar
195x2 Belt
200x3 Wraps
207.5x3
215x3

Bench
70x5
100x5
120x4
125x1
130x1
140x1
150x1

Deadlifts
145x5
195x5
205x5
215x4
220x4
225x4
232.5x4

Sunday Training at Global

Deserted by Team Price today, Granville and I trained at Global.

Squats
70x5 Highbar
120x5
150x5
170x2
190x2 Lowbar/Belt
195x4
200x4
210x4

Bench - Just playing around trying not to irritate my shoulder.
70x4x2
90x4
100x4
110x4
120x4
130x4
137.5x1
100x4

Deadlifts
145x3
187.5x3x2

Wed Training

Experimented with taping my right shoulder tonight. It seemed to help the lowbar sqs and the bench. Deadlifts felt decent.

Squats
70x5 Highbar
100x5
140x5
160x5
182.5x2 Lowbar/Belt
190x3 Wraps, first rep paused on all wrap sets
200x3
215x2

Bench
70x5
100x5
120x2
130x1
135x1
140x1
145x1
125x3
130x1

Deadlifts
145x5
195x5 Belt
230x1 Straps up old Metal
255x1
260x1 Straps up 38 Super Cent
275x3

Sunday Training in the Shed

The gang was finally all back together for a Sunday session, then some sand worked it's way from Price's groin into his eyeball and he poops the bed.

Squats
70x5 Highbar
110x5
150x5
175x3 Lowbar
195x1 Belt
197.5x5 Wraps
205x4
220x3

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

Deadlifts
145x3
190x3

Wed Training

Squats
70x5 Highbar
110x5
150x5
170x3 Lowbar
190x1 Belt
195x4 Wraps, paused 1st rep on all wrap sets
200x4
205x4
210x4

Bench
70x5
100x5
120x5
130x2
135x2
140x4 2 Bd
145x3
150x3
160x1 3 bd

Deadlifts
145x5
195x5
205x5
225x3
227.5x3
240x3
250x3

Sunday Training at Global

Just P-dawg and myself today, trained at Global. Everything is clicking nicely. A physio friend of mine was in the gym today and looked at my shoulder. Have to book a couple of appointments with him leading up to Nationals.

Squats
70x5 Highbar
100x5
130x5
155x5
170x3 Lowbar
190x1 Belt
195x5 Wraps
200x5
212.5x1
220x1

Bench
70x5
100x5
120x5
132.5x3
135x3
137.5x2
140x1
145x1
150x1

Deadlifts
140x5
185x3
215x1

Wed Training

Granville was conspicuous by his absence this evening. Best training by Steve-O and Stacey in a long time.

Squats
70x5 Highbar
120x5
140x5
160x4
175x3 Lowbar
190x5 Wraps/belt 1st rep paused on all wrap sets
195x5
200x5

Bench
70x5
100x5
130x4
135x3
140x2
130x3
125x4
130x5 2 bd
130x6 2 bd
90x7 Wide
90x8
80x9

Deadlifts
145x5
190x5
205x5 Belt
220x4x4

Sunday Training in the Shed

Training is going perfect right now.

Squats
70x5 Highbar
100x5
130x5
160x5
175x2 Lowbar
185x2 Belt
190x4 Wraps
195x4
197.5x4
205x4

Bench
70x5
100x5
120x5
125x4
127.5x4
130x4
132.5x4

Deadlifts
145x5
190x3
235x1

Wed Training

Increased the pace of training tonight and enjoyed watching the young guys suffer.

Squats
70x5 Highbar
100x5
130x5
160x5
180x3 Lowbar
185x2 Belt
190x5x3 Wraps Paused the first 2 reps
130x10 Highbar/No belt

Bench
70x5
100x5
120x5
125x5
132.5x4
140x3
140x1x3

Deadlifts
145x5
190x5
205x5 Belt
215x4
225x4
230x3
240x3

Sunday Training in the Shed

Had a guest lifter from Moose Jaw today. Bigtown and I went in the squat suit again this week b/c everything was feeling jolly good.

Squats
70x5
100x5
130x5
150x3
175x2 Lowbar
190x2 Belt
205x2 Wraps
225x1
240x1 Straps down, 38 Super
255x2 Straps down

Bench
70x5
100x5
120x5
125x4
135x3
142.5x2
150x1
125x4
110x6
100x8

Deadlifts
145x3
195x2
232.5x1

Wed Training

Squats
70x5 Highbar
100x5
130x5
160x3
175x2 Lowbar
190x2 Belt
192.5x5 Wraps
205x2
220x1

Bench
70x5
100x5
110x5
125x3
135x2
140x1
150x3 2.5 Bd
160x3 2.5 Bd
170x1 3 Bd

Deadlifts
145x6
190x6 Belt
202.5x8x2
230x1

Sunday Training in the Shed

Workout #3 in a row for Miller. He may have peaked too early. Already talks of quitting. It was good while it lasted.

Squats
70x5 Highbar
100x5
130x4
160x3
180x2 Lowbar/Belt
192.5x3 Wraps
212.5x1
225x1
240x1 Straps down
250x1 Straps down

Bench
70x5 100x5
120x5
130x3
140x2
180x2 2 Bd
180x1 1 Bd
180x1 Chest
185x1 Chest

Deadlifts
125x5
155x5
190x5
202.5x5
235x1

Wed Training in the Shed

Guest appearance from Justin Miller, Esq. this evening. Bigtown was back from his weight gaining expedition and Price looked like he was watching Rowsell squat vids before training.

Squats
70x5 Highbar
100x5
130x5
160x3
175x3 Lowbar
185x2 Belt
190x5x2 Wraps

Bench
70x5
100x5
120x5
110x8
112.5x8
115x8
105x8
100x8

Deadlifts
145x5
190x3
210x3
230x3
250x1
262.5x1