Friday Training

Trained with Campbell.

Squats
70x5x2 Highbar
100x4
125x3
155x3
170x2 Belt
190x2 Lowbar
200x1
205x2 Wraps
210x2
160x8 Highbar/belt

Bench
70x5x2
100x5
120x3
122.5x2x2
132.5x2

Tues Training

Trained with Campbell.

Squats
70x5 Highbar
100x5
125x5
150x5
165x2
175x3 Lowbar\Belt
187.5x2
197.5x1
215x1 Wraps
150x5 Controlled descent


Bench
70x5
100x5
120x5
130x2

Saturday's With Loder

Trained with Loder and Paul.

Squats
70x5
100x5
130x5
150x5
160x3x4
150x7

Bench
70x5
100x5
120x5
122.5x2
125x2
127.5x2
130x2
132.5x2
90x20

Wed Training in St. Louis, MO

Work has brought me to St. Louis, MO this week. First time in this city and I drove to see the Arches last night and to cross the mighty Mississippi river for the first time in my life.

Found a Gold's Gym just over a mile from the office so dropped in to train there on Wed.

Squats - all highbar
62.5x5
102.5x5
142.5x5
152.5x3
165x2x3
135x6x3 paused
120x8

Bench
62.5x5
102.5x5
110x3
120x1
125x1
135x1

Dumbell bench
70/80/90 x 8
65x12

Deadlifts
142.5x3
165x2
190x1
205x1

2013 NL Open Meet

Lifted at the NL Open meet on Nov 30. Starting a new category, semi-equipped = belt wraps squat, raw bench, equipped deadlift. Everything felt great all day on every lift so went a little heavier than I had planned.

Sq warmups
70x4
100x3
130x1
150x1
170x1 lowbar/belt
190x1
215x1 b/w

220 - good
235 - good
252.5 - good

Bench
70x5
100x3
120x1
135x1

140 - good
150 - good
160 - good

Deadlift
145x3
190x1
235x1

255 - good
272.5 - good
282.5 - good

695 total. Not bad.

First 9-for-9 meet. Ease into some heavier training for Nationals starting in January.

Sunday Training

Had a houseful at Global today. Loder, Williams, Alcock, Paul, and Nuge all in attendance.

Squats
70x5
100x5
130x4
155x1
175x1 Belt
190x1
205x1 Wraps
220x1
232.5x1

Bench
70x5
100x3
120x2
130x1
135x1
140x1
142.5x1x2

Deadlifts, suit on right awa
145x3
192.5x1
227.5x1
255x1
260x1
275x1

Remembrance Day Training

Trained with Nuge, Paul and 2 guest lifters - Price and Robyn were home for the long weekend. The gang was gang together again!

Squats
70x5 HB
100x5
130x5
160x3 Belt
175x1 LB
192.5x1
200x2 Wraps
215x1
227.5x1

Deadlifts
125x3
145x2
195x1

Training

Now that I'm back to the gym with some regularity, thought I would start logging again.

Have squatted for the past 3 days in a row, nothing sexy, up to 175x1 today in a belt today. Benched 140x1 paused today and pulled 5 singles on 192.5 on Sunday with Nuge and new guy Paul Jello.

Global was really busy tonight at 5:30, there were even 10 people in the changing room. Sometimes there's not that many in the gym.

I think I'll lift in loose gear for the NL open on Nov 30th, then start the slow ramp up to Nationals.

Weaker but still HAF

Wed Training

Trained at 7:30 AM. Was slow to get going but not to bad.

Squats
70x5 Highbar
100x5
125x5
150x3
160x1 Lowbar
172.5x1 Belt
185x5
190x5
195x5
205x2

Bench
70x5
100x5
120x5
130x2
140x2
155x3 slingshot
170x1 Bench shirt. No rep even close to touching. I'm too fat.
182.5x1
192.5x1

Deadlifts
120x5
125x5
140x5
140x5
175x5
192.5x3

Training this week

Wednesday Training
Trained at the same gym in Boston as last week.

Squats
62.5x5 Highbar
102.5x5
125x5
142.5x5
152.5x3
165x2
175x2 Lowbar/Belt
182.5x1
142.5x5x2 highbar
152.5x5

Bench
62.5x5
102.5x5
110x5
120x5
125x5
130x4
135x2
142.5x2
120x5

Friday Training
Bench
70x5
100x5
120x5
130x3
140x1
145x3 Slingshot
155x3
165x3
170x1
175x1

Sumo Deadlifts
145x1, straps down
190x1
225x1
240x1 Straps up
250x1
265x1


Sunday Training
Trained with Tone and it was the return of the Nuge
Squats
70x5 Highbar
100x5
125x5
150x3
175x1 Lowbar/belt
190x1
205x1 Wraps
225x1 Straps down
235x1

Bench
70x5
100x5
120x5
130x4
140x4
142.5x3
150x1
100x12

Sumo Deadlifts
105x5
125x5
145x5
175x1
195x1
212.5x1

Training this week

Trained at a commercial gym in Boston.

Highbar Squats
60x5x2
102.5x5
125x5
142.5x5
152.5x3
157.5x2
165x2
175x1
125x5

Bench
60x5x2
102.5x5
17.5x5
110x5
112.5x5
115x5
120x4
125x2
132.5x2
137.5x1
102.5x10

Sunday Training
Trained at 7:30 am with Granville.
Squats
70x5
100x5
125x5
150x3
170x1 Belt/Lowbar
195x5 Wraps
202.5x3
210x1

Bench
70x5
100x5
120x5
125x4
130x3
135x2
140x1

Deadlifts
125x5
155x5
190x3
215x2x2
220x2x2

Sunday Training

Trained with Big Town and Loder.

Squats
70x5 Highbar
100x5
125x4
145x3
160x1 Lowbar/Belt
175x1
185x5 Wraps
190x5
195x5
205x1

Bench
70x5
105x5
125x3
140x1
150x3 Slingshot
160x2
170x1
180x1

Deadlifts, 38 Super cent, straps down
145x5
190x3
205x2
220x2
235x1 Easy

Fri and Sun Training

Fri
Squat
70x5 Highbar
100x5
120x5
140x3x3

Sumo Deadlifts
125x3
145x1
175x1
195x1
205x1
195x3

Sunday Training
Squats
70x5 Highbar
100x5
125x5
150x3
170x1 Lowbar/belt
180x1
190x2
200x2
190x5

Bench
70x5
100x5
120x4
122.5x3
125x3
127.5x3
130x3
150x2 Sling shot
160x2
170x2

Deadlift
125x5
145x3
175x3
195x2
205x1
225x1

Squats

Flew to Montreal and drove to Vermont for a go-live team party on Monday. Good times. Up at 5:30 this morning, drove to Montreal, flew back to SJ, picked up Max, played with him and fed him, then hit the gym. Man's gotta train.

70x5 Highbar
100x5
125x5
150x3
175x5 Lowbar/Wraps/Belt
180x5
185x5

Trying to get the body to adapt to lowbar and wraps again. These were fast and effortless with each rep paused in the hole.

Worlds!

A spot opened up on the Masters team for worlds so I have to focus and see if I can salvage a total in 11 weeks. Have had wraps on twice since October, maybe bench shirt once, no sq suit and dl suit once.

Squat
70x5x2 Highbar
100x5
125x5
150x1
165x3 Lowbar/wraps
170x5
175x3
180x3
90x12 Highbar

Bench
70x5
100x5
120x3
135x1 Slingshot
145x1
155x1

Sumo Deadlifts
125x3
145x3
175x3x3

Sunday Bench
70x5x2
100x5
120x3
122.5x3
125x3
135x1
110x8x2

Sunday Training

Leg is feeling about 40%.

Squats
70x5
100x5
120x5
135x3
142.5x1x2
152.5x1
165x1
135x3

Bench
70x5
100x5
102.5x3
105x3
110x2
120x1x4

Sumo Deadlifts
70x8x2
105x5x2
125x5

Training

Squatting light a couple times a week. Up to 140x1 on Tuesday, 125x2x2 today. No pain but leg felt tight today, like it needed to be stretched. Seems to be a lot more people in the gym benching 4 inches from their chest. Very annoying.

Benching with Tone
70x5
100x5
120x2
135x2 sling-shot
145x1
155x1
165x1 easy peasy, lemon squeezy

2013 NL Provincials

Right leg is still messed up but decided to lift as it wasn't hurting too bad during warm-ups.

Attempts
SQ: 175-190-Pass
Bench: 140-147.5-155
DL: 185-200

Total: 545

First raw meet. Felt like a normal training session instead of a big meet. A lot less stressful than lifting in gear but still not hooked.

Training Update

Highbar squat
45 kgs x5x5

Training

I've managed to hurt my hamstring or adductor, something in my leg is hurty. Can't squat or deadlift. Have considered doing bi's and tris and shoulders. I feel dirty.

Monday Training in Montreal

Got to train at Epicentre Gym in Montreal, owned by Kacey Baines. What a great spot. A fellow lifter even dropped me off at the hotel when I was done training. Got to use a sexy Texas Power Bar for deadlifts, haven't used one in years. Wish we could use those at IPF meets!

Squats
62.5x5 Highbar
110x5
140x5
155x3
170x2
175x1
180x1 Lowbar/Belt
187.5x1
192.5x1

Bench
62.5x8
102.5x5
115x5
125x2
135x1
140x1
142.5x1

Deadlifts
145x3
185x3
215x1
230x2
205x3

Friday Training

Guest lifter: Robyn Pierce

Squats
70x5 Highbar
100x5
120x5
150x5
170x2 Belt
177.5x2 Lowbar
187.5x2

Bench
70x5x2
100x5
120x4
130x4
137.5x3
150x1 Sling shot
160x1

Deadlifts
120x1
145x1
165x1
180x1
190x1

Wed Training

May be back to the sacred Wed training day instead of Tuesdays for a while. Trained with Granville, Nuge and Price.

Squats
70x5
100x5
120x5
145x5
160x5
170x3 Lowbar/Belt
175x3
190x1
140x8 Highbar

Bench
70x5
100x5
120x5
110x5
112.5x5
115x5
117.5x5
120x5

Sumo Deadlifts
145x5
190x5
195x5
205x4
210x4
220x2

Saturday Training

Guest lifter: Lloyd Williams

After 8 days off from the gym due to a family vacation in West Palm Beach, tomorrow I'm going to be sore.

Highbar Squats
70x5x2
100x5
140x5
160x5
150x8
155x6
160x4
120x8

Bench
70x5x2
100x5
120x2
125x2
130x2
135x1
100x10

Conv Deadlifts, hook grip
75x5
105x5
125x5
150x5

Tuesday Training

Trained with Price and Nuge.

Squats
70x5 Highbar
100x5
130x5
160x5
182.5x3
192.5x2
205x1

Bench
70x5
100x5
120x3
125x3
127.5x3
135x2x2
142.5x1
150x1

Deadlifts
145x5
190x5
215x3
230x2
240x2
250x1

Heaviest raw training day I've ever done.

Friday Training

Trained with Nuge and Price. Starting to feel almost strong again may have to back off, don't want to get to bulky.

Highbar Squats
70x5
100x5
135x5
145x10
157.5x8
172.5x6
160x3x2 Paused

Bench
70x5
Add 2 minibands, under the bench
75x3
80x3
85x3
90x3

Snatch grip pulls from box
85x5
90x5
95x5/rdlsx8
110x5/rdlsx8

Tuesday Training

Squats
70x5 Highbar
100x5
130x5
155x5
170x5 Lowbar
182.5x3
195x1
185x3
172.5x5

Bench
70x5
100x5
120x5
135x2
142.5x1
147.5x1
110x5

Sumo Deadlifts
145x5
175x5
180x5
185x5
192.5x5

Sunday Training

Getting in some extra volume w/Price and stretching out after the big vol day on Fri.

HB Squats
62.5x5
102.5x4
147.5x3

Bench

62.5x5
102.5x5
Sling-shot
125x5
137.5x4
147.5x3
157.5x2
165x1
182.5x 1 10 second hold

Conv Deadlifts
102.5x5
125x5
142.5x8
147.5x8
152.5x8

Friday Training

Trained w/Price and Nuge

Highbar Squats
70x5x2
100x5
120x5
130x12
140x10
150x8
142.5x10
132.5x12

Bench
70x5
100x5
120x5
122.5x3
125x3
127.5x3
130x3
140x1x2

Tuesday Training

Trained with Price and Nuge.

Highbar squats
70x5
100x5
130x5
150x5
155x5
160x5
165x5
170x5
100x2 bilyi squats

Bench
70x6
100x6
110x6
115x5
122.5x4
125x3
130x2
135x1
140x1

Deadlifts
145x3
190x3
205x3 Belt
215x3
222.5x3
190x7

Sunday Training

Trained with Price.

Squats up to 120x5x3 close stance
Bench - tried out the mad dog sling shot, up to 160x1. The jury is still out.
Deadlifts - up to 152.5x7 on 15 kg plates

Friday Training

Trained with Price and Nuge.

Squats
70x5 HB
100x5
130x5
150x5
160x3
170x3
182.5x2 Lowbar
190x2 Belt
175x3
130x11

Bench, Sivokon
70x5
100x5
120x4
125x3
130x2
135x2
127.5x3
122.5x4
105x5
90x6
80x7
75x8
70x9

Conv Deadlifts
125x5
145x3
160x3
175x2

Tues Training

Guest Lifter: Aaron Hopkins

Highbar Squats
62.5x5
102.5x5
142.5x5
152.5x5
157.5x3
165x3
175x2
185x1
142.5x8
147.5x8

Bench
62.5x8x2
90x6
102.5x5x5

Sumo Deadlifts
142.5x3
182.5x3x4

Sunday Training

Guest lifter: Aaron Hopkins

Highbar squats
70x5
100x5
120x5
150x1
140x1 slow descent
120x1 slow descent

Bench
70x5
100x5
120x1
130x1
120x3
105x6
112.5x3
120x1

Deadlifts
142.5x1
195x1
215x1
227.5x3
205x3, 2-stop

Fri Training

Squats
70x5x2 Highbar
100x5
120x5
140x5
150x5
155x3
170x1 Lowbar
175x1x2 Belt
120x11 Highbar

Bench
60x8x2
70x6
75x6
80x6
85x5
90x5
95x5
112.5x1x2

Practice sumo
112.5x1x3

Tues Training

Highbar Squats
62.5x5
102.5x5
125x5
142.5x5
157.5x4
162.5x4
167.5x2
170x1
175x1
180x1
142.5x5x2 (slow descent)

Dumbell Bench
60x5x2
65x5
70x5
75x5
80x5
85x5
90x5

Friday Training

Highbar Squats
70x5
100x5
125x5
150x5
160x5 (felt great)
170x2
180x1
192.5x1 (I think this is a PR w/no belt by 10 kgs)
120x5 slow and paused

Bench
70x5x2
100x5
120x2
130x1
137.5x1
142.5x1

Conv Deadlifts, Hook Grip
125x5
145x5
170x3
190x1
205x1
215x1

Tues Training

Squats
62.5x5x2 Highbar
102.5x5
142.5x5
157.5x3x4
190x1 Lowbar/belt
157.5x3 Highbar
200x1 Lowbar
157.5x3

Dumbell Bench
60x8
65x5
70x5
75x5
80x5
60x12

Friday Training

Highbar Squats
70x5
100x5
125x5
150x3
160x2
165x2
170x2
175x2

Incline Dumbell Bench
50x8x3

Conventional block dls
145x5
175x3
195x2
210x2
225x2 Belt
240x1

Tuesday Training

Highbar squats
62.5x5
102.5x5
135x5
140x3
145x2
150x2
157.5x2
165x1
175x1
182.5x1
165x3
142.5x3

Incline Dumbell Bench
55x12
75x8x3
55x12

Conventional Deadlifts, Hook grip
62.5x8
102.5x8
130x3
135x3
140x3
145x3
152.5x2

Friday Training - Busting out the Sumo Deadlift

Price went straps up today for deadlift so I didn't want him to be training hard alone. Working on a wider stance, and rising the hips and driving them in low and hard to initiate the pull. Speed from the floor is really good but it catches me at lockout sometimes and makes the lockout a bit 'sticky'.


Squats
70x5x2
100x5
120x5
140x3
150x3
160x3
150x3
140x3x2

Dumbell Bench
80x6x5

Deadlifts, Custom Velocity
145x1 Hook
195x1
212.5x1 Belt
235x1, straps up hook
255x1 over/under grip
275x1
290x1
275x1

First 275
http://www.youtube.com/watch?v=oykcg5AFNTc

2nd 275
http://www.youtube.com/watch?v=Ti_xHvLDxjU

Tues Training

Highbar squats
62.5x5
102.5x5
135x5
142.5x5
147.5x5
152.5x3
157.5x3
162.5x3
157.5x5
142.5x5


Bench
62.5x6x2
102.5x6
107.5x6
110x3
115x3
120x3
125x3
110x6
62.5x20

Friday Training

Hook grip felt good today so decided to test it out.

Squats
70x5 Highbar
100x5
125x5
150x5
167.5x3 Lowbar/Belt
175x2
182.5x1

Bench
70x5x2
100x5
120x3
130x2
140x1
120x5
100x6

Deadlifts, sumo hook grip
125x2
145x1
190x1
215x1 Belt
235x1 PR

Tuesday Training

Highbar squats
62.5x5
102.5x5
125x5
135x5
142.5x5
147.5x5
152.5x5
142.5x6
135x7
130x8

Bench
62.5x5x2
95x6x5

Conv Deadlifts, Hook Grip
102.5x5
135x5
157.5x3
180x1x3

Friday Training

Highbar Squats
62.5x5
102.5x5
142.5x5
152.5x3
160x3
170x1
180x1
185x1

Bench
62.5x5
102.5x5x2
125x1
135x1
137.5x1
102.5x8x2

Sumo Deadlifts
102.5x5
142.5x1
185x1
205x1
230x1

Tuesday Training

Guest lifter: Nick Roberts

Front Squats
62.5x5
82.5x5
102.5x3
110x2x2

Highbar squats
125x5
142.5x5
152.5x3
157.5x3
162.5x3
165x2
170x1x2
142.5x5 Slow eccentric

Dumbell bench

Convential Deficit hook

Post-snowmageddon Training

Trained with Loder and Big Town.

Highbar squats
70x5
100x5
120x5
145x5
150x3
155x3
160x3
165x3
170x3
130x3x2 paused

Bench
62.5x12
70x12
80x12
102.5x8
125x1
137.5x1

Conv Deadlifts(hook grip)
125x4
142.5x4
175x2
190x1
205x1
170x3

Tues Training

Trained with Campbell and Price.

Highbar Squats
70x5
100x5
120x5
140x5
155x5
160x5
165x5
130x6, slow and controlled
135x6

Bench
62.5x6
70x6
75x5
90x5
102.5x5x2
132.5x1x2
105x5

Sumo Deadlifts - 2 stop
102.5x3x2
142.5x3x2

Sunday Training

Conventional Deadlifts
62.5x5
102.5x5
125x5
147.5x8x3 Hook for most of the reps

Rack Pulls up to 192.5

Barbell Rows and core

Holiday Training

Had some great training sessions over the holidays. Hancott and Foley joined in for a couple of sessions that we are affectionately calling 'Squatmageddon". I threw the Strangulators on for 3 singles 210-220-230, easy peasy. Benched up to 145 paused, pulled 252.5 in a belt. Not bad. Still fairly strong despite slacking off on the heavy top-end training.

Todays training
Special guest lifter: Robyn Price, I mean Pearce.

Front Squats
40x5
50x5
70x5
100x3
120x1
140x1
150x1

Highbar squats
170x3x4
140x6

Bench
Did a bunch of sets of 5 up to 110

Conv Dead, hook grip
125x5
145x3
175x1