saturday - me lower

SSB w/ box
barx??
155x5
245x3
295x3
335x3, this was a massive grind

-well i called it there, my back is shot. im taking two weeks off any kind load off my spine.  having a healthy back for the meet is what is best. wont be posting on here for awhile then.

Friday - ME bench

Flat bench - comp grip
barx??
135x10
185x10
225x3
255x1
275x1
add shirt
315x1
335x0, miss it at lockout
335x1
355x1
365x1 (PR)

3 board - close grip
225x5
245x5x3 sets

Pushdowns
3 sets

feb 9 - max effort SKWWAATS

Straight bar free squats
barx??
135x5x2 sets
225x3
315x1
405x1
455x1
495x1
545x1
585x1
635x1

Weighted abs
3 sets

- just getting used to the equipment and finding out a good opener. right now i am 13 weeks out from nationals. the 636 flew up with ease, but unracking/lowering i could just feel it all in my lower back, so called it there. i wanted to go around 650-675 today so i guess thats ok
-my goal for the meet is a 750 squat, but i think i have the strength for around 800. ill just have to wait and see how fast my back heals up.

friday - cube bench

speed bench
barx??
95x10
add doubled monster minis
95x3
135x3x3 sets, close grip
135x3x3 sets, pinkys
135x3x3 sets, comp grip

3 board
225x5
255x5
265x5x2 sets

pin presses
315x3x2 sets
335x2

banded pushdowns
20x4sets

pullups pyramid 
1, 2, 3, 4, 1, 2, 3, 1, 2, 3, 1, 2, 3, 1, 2, 1x reps

tuesday - speed skwats

safety squat bar deloaded on chains
65x10
155x5
245x3
295x2
add green bands
295x2x8 sets

deadlifts 
135x3
225x2
275x2
315x3

rolling thunder
5x3 sets

plate pinches
for a really long time...

weighted abs
3 sets

About Me

Currently, I am a student at the University of Lethbridge, studying Kinesiology and Education.  I competitively compete in the strength sport of powerlifting, where my best lifts are a 705 squat, 364 bench, and a 601 deadlift (GPC 2012 Powerlifting Nationals).  I own a garage gym where I train powerlifters, strongmen, MMA athletes, and individuals looking to develop their weightlifting experience.  Presently, I am training for the GPC 2013 Powerlifting Nationals and the Cranbrook Strongman Classic. I utilize the Westside Conjugate System for training and nutrition principles of Carb-Back Loading to help achieve my personal weightlifting goals.

In the past, my main sport of focus was football. Since taking up the sport at age 11, I have been fortunate enough to play on various All-Star teams (Alberta Summer Games, Alberta North/South), and then proceeded to play two years at the junior level, for the South Surrey/Whiterock Big Kahuna Rams. Other sports I competitively played growing up were baseball, volleyball, lacrosse, and wrestling.

I believe that there is a sport/activity available for everyone to become actively involved in, no matter one’s age. Fitness is a crucial part of maintaining a happy and long life. My goal is to help promote the benefits of strength training and pass along all the knowledge I have obtained through my experiences.

groundhog training day - me lower

warmup
tons of stretching/mobility
traction

SS Bar - 10in box
65x10
155x5
245x2
255x2
265x2x4 sets
275x1
285x1
295x1

Ab work x2 sets
plank
banded hangman curl
woodchoppers

rolling thunder
3 sets

plate pinches
10lb plates for as long as possible

A little behind on posting...

Feb 1 - Max Effort Upper

Floor Press
45x??
135x10
185x10
225x5
255x3
add rev green bands
275x1
295x1
315x1
325x1 (20lb PR)
275x3
295x3

Pause Bench - comp grip
225x5x3 sets

Lat Pull Downs w/ Green band
20x3 sets

Banded Pushdowns
15x3 sets

-my upper body is still fried from wednesdays session. everything felt good, looking forward to skwatting tomorrow.

Overhead/Accessory Day

Standing Overhead
-was using kilo plates so i have no idea what i did for each set, but i got a ton of volume and worked up to 205x3

Power Cleans
185x1 rep, rest, 2 reps, rest, 3 reps, rest, 4 reps, rest, 5 reps

Hammer Strength Rows
10x4 sets

Lat Pulldowns
20x4 sets

DB Pullover/Skull Crusher Hybrid Press....
55x15
80x10x2 sets

DB Hammer Curls
3 sets

Dynamic Effort Lower Body

Safety Skwat Bar w/ lower to suspended chains
65x10
155x3
245x2
295x2
add green bands
295x2x10 sets

Various Ab activities
3 sets