Sunday Dec. 18th

First day home for the holidays, training at TBF in Gander. The bars, plates, racks, and benches aren't the greatest but I guess I only feel this way because I'm spoiled training in St. John's on an er rack with an eleiko set every week... Either way training went pretty well this morning, as I am hoping it will for the rest of the holidays!

lbs
squat
135x5
225x5
275x5
325x5
385x3(belt)
425x5(wraps)
455x4
475x3

bench
135x5
225x5x2
275x5x2(t/g)
275x3x3(paused)

deads
275x5
315x5
365x5
385x5
405x5

Wednesday Dec. 14th

Last training session in the Goulds for the year, tonight. Didn't feel too bad but my lifting wasnt the greatest tonight. I was a little shaky on the squats, hard benches(because I benched yesterday as well), and dead lifts were mostly experimental tonight.

kg

squats

70x5

100x5

120x5

150x5

belt

170x3

190x1

wraps

200x3

210x3

bench

70x5

100x5

120x4x2

125x4

130x3

120x4

deadlifts

champion suit bottom on

125x5

145x5

175x4

200x4

belt

225x1

straps up

240x1(decent speed, but off balance)

250x1(sat back more and had my hand bring up on the inside of my leg, wrecking my grip and the rep)

As you can see, I am full of excuses with the suited deads. The plan is to find something that works, so I can stop experimenting and messing up, then do some more volume so I can get my deadlift moving again.

Sunday Dec. 11th

First post in a week, first good training in a week. I had three exams this week so I didn't get to train hard on Wednesday as I usually do, but I still managed to get into global that evening for a decent squat by myself. I also had a couple light bench sessions on Tuesday and Friday as well. This morning I trained in global with TK. Hit a PR triple in the squat, benches are coming along since I changed my technique to get more from the shirt, and my deadlifts are looking better than ever! Looks like exam week didn't take too much out of me.

kg

squats

70x5

100x5

125x5

150x3

belt

170x3

wraps

190x3

202.5x3

215x3(pr)

bench

70x5

100x5

120x5

125x3

127.5x2

130x1

135x1

140x1

deadlifts

120x5

145x5

175x5

Sunday Dec. 4th

Good training in the shed on a cold morning with Price, TK, and Stacey. Squats felt good, benches were lighter as I'm trying to change how I bench for a little more carry over in the shirt. Even though I only pulled 3 light sets of deadlifts I was happy with how they felt today, after a couple uncomfortable weeks. This coming week I will be taking it easy, as I will be writing exams. Between now and next Sunday I will try try to get into global for a light workout for each lift.

kg

squats

70x5

100x5

120x5

140x5

165x3(l/b belt)

185x3(wraps)

200x4(wraps)

205x5(wraps)(pr)

bench

70x5

100x5

120x3x2

122.5x3

125x3x2

100x8

deadlifts

125x5

145x5

170x5

Friday Dec. 2nd

Went into global this morning with price and kean for a light squat and a few benches in the shirt.

kg

squats

70x5

100x5

120x5

bench

70x5

100x5

120x3

put the shirt on

140x3(2board)

155x3(1board)

160x1(tried for two but couldn't lock out the second rep

165x1

static hold with 192.5 for about 5 seconds

Wednesday Nov. 30th

kg

squats

70x5

100x5

120x5

140x5

160x5(H/B belt)

170x5(H/B belt)

180x1(H/B belt)

bench

70x5

100x5

120x5x4

120.5x4(yes we broke out the record plates)

130x3

Deadlifts

125x5(deficits)

145x5(deficits) (did more harm than good..)

170x1

Sunday Nov. 27th

kg

Squats

70x5

100x5

120x5

140x5

170x3(l/b belt)

180x5(wraps)

190x5(wraps)

200x5(wraps)

bench

70x5

100x5

120x5

125x4

130x3

140x2

142.5x1

140x2

125x4

120x6

120x8

deadlifts

125x5

145x5(2 stop)

175x3(2 stop)

Wednesday Nov. 23rd

Good training in the goulds tonight with tk, price, and stacey.

Finally did some much needed volume in the deads. Hopefully I can start having good deads every wednesday now.

kg

squats

70x5

100x5

120x5

140x5

165x3(h/b belt)

180X3(Wraps)

195x3(Wraps)

205x3(Wraps)

bench

70x5

100x5

110x5x4

120x3

135x1(tried a 5 second pause and flopped)

140x1(redemption)

deadlifts

120x5

145x5

175x5

190x10

200x6

Sunday Nov. 20th

Easy wrapped triples for squats, lots of volume in the bench, and a couple easy pulls today.

(kg)

Squats

70x5

100x5

120x5

140x5

165x3(belt)

180x3(wraps)

190x3(wraps)

200x3(wraps)

Bench

70x5

100x5

120x4

130x3

140x2

130x3

125x4

120x5

110x6

110x6(didnt have 7 in me)

100x8

90x9

Deadlifts

125x5

145x3

Wednesday Nov. 16th

Trained in the goulds tonight with Price, TK, and Stacey. First night back in wraps in a while! Took it easy to learn the wraps, and give myself a little break.

kg

Squats

70x5

100x5

120x5

140x3

150x5

Wraps

170x3

180x3

185x3

Bench

70x5

100x5

110x5

130x3x5

Deadlifts

125x5

145x5

175x5

190x5

200x5

Classic Nationals. Nov. 12th 2011/1year reflection

My goal with this meet was to test the progress that I made over the past year by trying to hit a 585kg total, which is what I hit in my first equipped meet one year ago tomorrow! I ended up finishing first in the 74kg division with a 205kg squat, 145kg bench, and a 230kg deadlift. This gave me a 580kg total which I guess I have to be somewhat pleased with, although it was 5kg less than my goal.

On top of getting stronger, and lifting just under what I did equipped a year ago at a classic meet this afternoon, I have to say that my first year in the powerlifting community has been an awesome one. I already hold 8 national records, 4 equipped and 4 classic, and I have attended a world championship which I placed 8th in. I think that's definitely a great way start to a powerlifting career for any lifter.

For these achievements I have to give a lot of credit to the people that taught me about the sport and made an effort to make me a better lifter. Leading up to Nationals last April Tom Kean started mentoring me as a lifter. This helped in the training program I was using, my form which wasn't great, and my knowledge of the sport. After Nationals I was welcomed into the HAF crew where I started regularly training with TK, Steve Price, and Stacey Price. We lift in the Price's shed in the Goulds. I think this was the best thing in the past year that has happened to my lifting for sure. It's a great training environment. It's not at all negative, there is good feedback on each set from everyone, and we are all there for the same reason. To get Stronger!

All in all I just wanted to say it's been a great year. I've developed a love for the sport, and I can see myself lifting for the rest of my life whether it be competitive or not. Lastly, a big thanks to TK, Price, Stacey, and the rest of the Price fam for giving me a place to train!

Wednesday Nov. 9th

After a good few days of rest my "owie" is feeling much better. Still took it light today as I'm guessing that I will be competing at fake nats on Saturday. Lifted in the Goulds tonight with tk, price, and stacey.

(kg)

squats

70x5

100x5

120x2

140x2

Bench

70x5

100x5

120x1

125x1x2

Deadlifts

125x4

145x1

Sunday Nov. 6th

So yesterday i suffered a tragic injury to ligaments in my foot that was a result of it falling asleep while playing video games. I stood up too quick after and rolled it over..... So today I had to take the squats really light and skip the deads.

(kg)

Squats

70x5

100x5

120x5

145x1

155x1

started to feel it on the walk out on 155 so i called it quits there

Bench

70x5

100x5

120x5

110x10

115x8

120x6

115x8

110x8

Wednesday Nov. 2nd

(kg)

Squats

70x5

100x5

120x5

140x5

155x3x3

Bench

70x5

100x5

120x5

125x4

130x3

140x5x2(2 board)

Deadlifts

125x5

145x5

165x5

185x5

205x3

215x3

230x1(PR)

Trained in the Goulds with Steve and Stacey price. Took it easy on the squats today so i could focus more on the deads that I've been neglecting for a while, and it paid off. Hit a 230 PR single which felt pretty smooth, in comparison to how it felt last month when I failed on it twice. Hoping I have a couple more much needed kilos on top of that to add to my total at raw nats(If I end up lifting?)

Sunday Oct. 30th

(kg)

Squat

70x5

100x5

120x5

140x5

160x8x3

Bench

70x5

100x5

120x5

100x12

110x10

120x8

110x10

110x8

Deadlifts

120x5

140x5

160x5

160x1

Trained in the Goulds on this cold morning with tk, price, and stacey. After almost melting my knee sleeves on the wood stove i had a pretty solid squat day. The bench felt good as well, slowly adding more reps on the sets of 110 and 120. The only problem with training this morning was with the deads again. I favor one side which makes me pull the bar up on an angle rather than in a straight line off the floor, so on Wednesday I am going to tone back the squats to save my legs and hips for the deads, where im going to try to fix this issue with some lighter weight.

Wednesday Oct. 26th

(kg)

Squat

70x5

100x5

120x5

140x5

165x3(l/b belt)

175x3(l/b belt)

185x3(l/b belt)

100x10

Bench

70x5

100x5

120x5

125x5

127.5x4

130x3

132.5x2

140x1

100x12

Deadlift

125x3

145x3

165x5

185x4

205x3

190x5

Trained in the Goulds with tk, price, and stacey. Another pr squat tonight (185x3). The legs and knees are feeling better which is showing in the squat, but the deadlifts are going to shit for some reason. I'm going to cut back some of my assistance work and take a few off days this week to rest up and see if it helps.

Sunday Oct. 23rd

(kg)

Squat

70x5

100x5

120x5

140x3

165x3

175x6

190x1

Bench

70x5

100x5

120x5

130x4

132.5x3

135x3

140x1(paused)

Deadlift

125x3

145x3

165x3x3

Good training in the Goulds with tk, price, and stacey.

PR sets for 6 and 1 in the squat, and a PR paused single on the bench.

Wednesday Oct. 19th

(kg)

Squat

70x5

100x5

120x5

140x5

160x3(l/b belt)

175x2(l/b belt)

185x1(l/b belt)(PR)

145x5

120x5

Bench

the bench pad was out to be reupholstered, so we ended up having a farce of a bench workout. Gonna up the bench in Global on Friday.

Deadlift

125x3

145x3

170x2

200x2(belt)

220x2(belt)(PR double)

230-no dice

Good training in the Goulds again with tk, price, and stacey. The squats are feeling a little better again since the knee trouble started. Have to watch some video this week and figure out why I missed the 230 dead.

Sunday Oct. 16th

(kg)

Squats H/B

70x5

100x5

125x5

140x5

155x3

170x3(belt)

175x1(belt)

150x6x2

152.5x6(paused)

Bench

70x5

100x5

110x5

120x3

130x2

137.5x1

120x4

120x7

Deadlifts

125x3

145x2

175x2

190x2

good training in the goulds with price and tk this sunday.

Wednesday Oct. 12th

(kg)

squats

70x5

100x5

120x5

140x5

165x3

150x8

180x4(wraps)

140x8

all squats were slow and controlled with no rebound aside from the wrapped set and the dropback.

bench

70x5

100x5

115x5x4

110x5

trained in the goulds with tk, price, and stacey again.

Sunday Oct. 9th

Kg

Bench

70x5

100x5

110x4

125x3

135x2

140x1(paused)

142.5x1(t/g)

130x2

125x3

120x4

115x5

110x6

Trained in the goulds with Price, TK, and Stacey. Started squats but i was firing off one leg, and started twisting so that was a bomb along with the deads. Gonna tone the squats back again for a couple of weeks with some more h/b raw training and see how that goes. Good training over all tho. Big squats for TK and Price, as well as big benches for everyone.

Friday Oct. 7th

Light day in global with TK and Price.

Kg's

squats

- 10 second (Bilyi inspired) squats

50x5

70x5

120x3

-paused squats

100x8

Bench

70x5

100x5

110x3

120x3

125x1(3 second pause)

130x1(5 second pause)

Wednesday Oct. 5th

Kg
Squats
70x5
100x5
120x5
140x4
165x3
180x1(belt from here on out)
Wraps
185x5
195x3
202.5x3

Bench
70x5
100x5
110x5x2
120x3
137.5x1
110x5

Deadlifts
125x5
145x5
175x5
195x2
205x2x2

Overall good training in the Goulds again this week. The squat feels good after finishing my second session back in wraps after lifting raw for about a month; trying to save the legs from heavy raw squatting for a few weeks so I won't burn out before raw nats in nov.