9/27 ME Bench

Trained @ Max Fitness

2-board press:
      355 for 1 rep
      385 for 1 rep
      missed 405 for 1 rep, hurt shoulder

Incline dumbell press: 100lb dumbells for 3 sets of 12 reps

Dumbell tricep extensions: 45lb dumbells for 3 sets of 8 reps

Rope pressdown: 45lbs for 3 sets of 15 reps

Machine row: 280lbs for 3 sets of 12 reps

Dumbell curl: 45lb dumbells for 3 sets of 8 reps

Workout time: 2 hrs

9/25 DE Squat

Trained @ Gold's North York

Speed squat w/ 185lbs band tension: 315lbs for 10 sets of 2 reps

Leg curls: 180lbs for 3 sets of 8 reps

Adduction: 100lbs for 3 sets of 12 reps

Pull thru: 70 lbs for 3 sets of 8 reps

Workout time: 55 mins

Got to gym late, and had to cut workout short.

9/24 Cardio

Treadmill run: 25 mins @ 6 MPH (2.5 miles)

9/23 DE Bench

Trained @ Gold's Gym North York

DE Floor Press w/ doubled monster minis: 185 for 9 sets of 3 reps

Close grip machine press: 210 for 5 sets of 5 reps

Tate press: 50lbs dumbells for 3 sets of 8 reps

Pec Deck: 220lbs for 3 sets of 8 reps

Chest Supported row: 180lbs for 5 sets of 5 reps

Upright row: 90lbs for 3 sets of 8 reps

Front plate raise: 45lb plate for 3 sets of 12 reps

Preacher curl (machine): 80lbs for 3 sets of 8 reps

Workout time: 1 hour 12 mins

9/21 - ME Squat

Trained @ Max Fitness

Sumo Deadlift w/ double hardcore suit:
      605 for 1 rep
      645 for 1 rep
      missed 675 (got to just below knees)

Belt squats: 180 lbs for 3 sets of 12 reps

Good mornings: 225lbs for 5 sets of 5 reps

Glute ham raise: 35lbs for 3 sets of 8 reps

Reverse hyper: 180 for 3 sets of 12 reps

Weighted Situp: 25 lbs for 3 sets of 8 reps

Gripper: 50lbs for 2 sets of 12 reps

Workout time: 2 hrs 5 mins

9/20 - Cardio/Core

Treadmill run: 25 mins @ 6 MPH (2.5 miles)

50 leg raises

30 reps w/ ab wheel

Workout time: 35 mins

9/18 DE Squat

Trained @ Gold's North York

Speed squat: 285 + 185lbs band tension for 10 sets of 2 reps

Rack pulls w/ quadrupled monster minis: 275lbs for 6 sets of 3 reps

Leg curls: 160lbs for 3 sets of 8 reps

Leg adduction: 100lbs for 2 sets of 12 reps

Pull thru: 70lbs for 3 sets of 8 reps

Rope crunch: 60lbs for 3 sets of 15 reps

Cable twist: 25lbs for 3 sets of 15 reps

Workout time: 1 hr 15 mins


Decided I am going to compete again @ the IPA Christmas Carnage meet on December 4, so I had to start training a few days earlier than planned in order to get my whole training cycle in before the meet (only about 12 weeks away). I will be focusing on building up my triceps to improve my bench, and working on my lower back and grip work for my deadlift.

9/11 IPA State Meet

Squat Attempts: 625, 665, 705 (state record)

Bench Attempts: 435 (red light due to technicality), 435 on second attempt, missed 465 on third attempt

Deadlift: 635, missed 665 on second and third attempts, 635 opener was new state record

Total: 1775


It was a mixed day for me. I was happy with my squats... 705 felt easy, I will get alot more next meet I'm sure. My bench was terrible... I felt like I had no push at the top. This is very frustrating, since the bench press is usually a strong lift for me. The deadlift bar at the meet sucked... it had no grip... and while 665 came off the ground easily, I couldn't hold onto it to finish the lift.


Link to results: click here

Link to powerlifting watch article: click here

9/3 Circa Maximal Squat - Week 4

Box Squat w/ briefs only: worked up to 575 for 1 rep

Glute-ham raise: bodyweight for 3 sets of 12 reps

Reverse hyper: 140 for 3 sets of 12 reps

Kettle bell swings: 65lb kettle bell for 2 sets of 15

Incline Situps: 25lbs for 2 sets of 12 reps

Workout time: 1 hr 55 mins

Last workout before meet.

9/1 ME Bench

Shirted bench press w/ 120 lbs band tension (doubled monster minis):
      355 for 1 rep
      missed 375 for 1 rep (shirt slipped out of position)

Incline dumbell press: 100lb dumbells for 2 sets of 12 reps

Tate press: 45lb dumbells for 3 sets of 12 reps

Dumbell row: 100 lb dumbell for 3 sets of 8 reps

Hammer curls: 55lb dumbells for 3 sets of 8 reps

Workout time: 1 hr 25 mins

I felt very tired today, and my bench presses sucked. 355 plus bands felt way too heavy, and my shirt slipped out of position on my attempt @ 375 plus bands. I probably could have made another run at that weight, but I felt like I had no energy or focus, so I called it quits. I hope 8 days is enough time to recover before the meet. This is the first bad bench day I have had this training cycle, and it couldn't come at a worse time (1 week out from the meet).

8/30 Circa Maximal Squat - Week 3

Trained @ Max Fitness today

Circa maximal box squat w/ 260lbs band tension

      355lbs for 3 sets of 2 reps

      w/ suit straps down

Ultra-wide deadlifts: 405 lbs + 120lbs chain for 8 sets of 3 reps

Glute ham raises: 25lbs for 3 sets of 12 reps

Kettle bell swing: 65lb kettle bell for 2 sets of 12 reps

Inclined situps: 25lbs for 2 sets of 12 reps

Workout time: 1 hr 35 mins

This was my last heavy squat workout before the meet. I moved it from Friday to Monday since Max Fitness was closed last week. The squats felt good, and I had good speed off the box, despite being a little tired from working in my yard in 90deg weather all day. Next squat session on Friday will be a de-load day. Meet in less than 2 weeks!

8/29 Cardio/Core

Trained @ Gold's North York

Treadmill run: 20 mins @ 6 MPH (2 miles)

25 ab roll-outs w/ wheel

25 trunk twists w/ 8lb medicine ball

Workout time: 30 mins

8/28 One step closer to home gym...

Before today, my home gym setup consisted of the following:
      An Impex powerhouse bench, which has attachments for flat and incline benching, leg curls and extensions,
          preacher curls, dips, and squats (bought for $25 a year ago)
      A 110lb standard (1" hole) sets of weights w/ a strait bar and 2 dumbell handles
      A cap barbell 300lb Olympic set (2" hole)
      A nice used treadmill (a wedding gift from friends)

Today, I purchased the following equipment to add to my collection, all for the nice low price of $475
      York Barbell squat cage w/ high and low pulley attachment
      York barbell adjustable bench (decline, flat, incline) w/ attachments for leg curls and extensions and situps
      7' chrome Olympic bar, and 300lbs of plates, along w/ a weight tree to store the plates
      wide lat pulldown bar, curl bar (for low pulley) and close grip row bar (for low pulley)

I am quite excited, as the addition of this equipment will finally give me a home gym well-equipped enough that I can give up my membership to Gold's. Having 2 gym memberships is expensive!!! I am going to build a platform to bolt the cage to, so I can attach bands for my speed work. Now, I can go to Max Fitness twice a week for my heavy workouts, and do the rest of my speed work and cardio @ home. With the money I save in the gym membership and gas, I will pay off the new equipment in less than a year! Look for pics soon.

8/27 DE Bench

Trained @ Gold's North York today

Reverse band  speed bench w/ small bands: 225lbs for 9 sets of 3 reps

Wide grip incline press: 225 for 3 sets of 8 reps

Skull crushers w/ EZ curl bar: 125 for 3 sets of 8 reps

Dumbell overhead tricep extension: 100 for 3 sets of 12 reps

Lat pulldown - underhand grip: 120lbs for 3 sets of 8 reps

Front pullover: 70lbs for 2 sets of 12 reps

Shrugs w/ trap bar: 275lbs for 3 sets of 12 reps

Reverse grip curls: 75lbs for 3 sets of 12 reps

Workout time: 1 hr 15 mins

8/26 Cardio/Core

Trained @ Gold's North York

Treadmill run: 25 mins @ 6 MPH (2.5 miles)

Workout time: 25 mins

8/25 ME Squat/DL

Trained @ Gold's North York

Stiff leg deadlift: 375lbs for 4 sets of 6 reps

45 deg hyper extension: 2 monster mini bands + 25lbs for 3 sets of 8 reps

Leg curl: 110lbs for 2 sets of 20 reps

Toe press: 315lbs for 2 sets of 20 reps, superset w/ leg curls

Hanging leg raise: 3 sets of 20 reps

Rope crunch: 70 lbs for 3 set of 8 reps, superset 2/ hanging leg raise

Workout time: 55 mins


No max effort work, since I am in the middle of my pre-contest circa maximal phase on DE day. Back was sore at the end of this workout. One more week of heavy assistance work before the meet.

8/23 Cardio/Core

Trained today @ Gold's North York

Treadmill run: 20 mins @ 6 MPH (2 miles)

25 hanging knee raises

25 sit-ups

Workout time: 25 mins

8/22 ME Bench

Trained @ Gold's Gym North York

Rack lockout (4"):
      425lbs for 1 rep
      450lbs for 1 rep
      475lbs for 1 rep
      500lbs for 1 rep - was going to stop @ 475, but I felt strong today so I went for one more... and got it!

Close grip fat bar press w/ double monster minis: 205lbs for 4 sets of 6 reps

Tricep pushdown: 70lbs for 3 sets of 12 reps

Chest supported row: worked up to 190 for 5 reps

Lat pulldown (wide bar): 110lbs for 2 sets of 15 reps

Dumbell side raise: 25lb dumbells for 3 sets of 12 reps

Cable curls: 50lbs for 3 sets of 12 reps

Workout time: 1 hr 5 mins

8/20 Circa Maximal Squat - Week 2

Trained @ Max Fitness today

Circa maximal box squat w/ 260lbs band tension
      345lbs for 4 sets of 2 reps
      w/ squat briefs only

Rack pulls w/ quadrupled monster mini bands: 275lbs for 7 sets of 3 reps

Glute ham raise: 35lbs for 3 sets of 8 reps

Reverse hyper: 180lbs for 3 sets of 12 reps

Cable crunch: 90 lbs for 3 sets of 12 reps

Workout time: 50mins

This was the first time I tried my new Titan Boss squat briefs... getting them on took at least a half hour. They were very tight, and it was difficult sitting back on the box during my squats. They are quite a bit stronger than the Inzer hardcore w/ power pants combo I have used up until now. Hopefully, I will be able to get used to the new groove before the meet.

8/19 DE Bench

Trained @ Gold's Gym North York

Speed bench lightened method w/ small bands: 225 for 9 sets of 3 reps

Incline french press: 135lbs for 3 sets of 8 reps

Close grip machine bench: 165lbs for 3 sets of 15 reps

Cable row w/ wide handle: 220lbs for 3 sets of 8 reps

Upright rows in smith machine: 135lbs for 3 sets of 8 reps

Dumbell curls: 35lb dumbells for 3 sets of 12 reps

Workout time: 55 mins

8/16 ME Squat/DL

Trained @ Gold's Gym North York

Front squats: 245lbs for 3 sets of 8 reps

Leg curls: 170lbs for 3 sets of 8 reps

45deg hyper extenxions: monster mini band for 3 sets of 12 reps

Incline situps: 25lbs for 3 sets of 12 reps

Workout time: 43 mins


Since I am doing my circa maximal squatting phase on Fridays, I am only doing assistance work on ME day. Workout went well tonight, my back was a little sore after the hypers but not too bad.

8/15 ME Bench

Trained @ Max Fitness today.

Shirted bench press w/ 180 lbs band tension (doubled smalls):
      275lbs for 1 rep
      305lbs for 1 rep
      325lbs for 1 rep

Raw bench press for max reps: 315lbs for 8 reps

Incline dumbell tricep extensions: 45lb dumbells for 3 sets of 12 reps

Dumbell rows: 100lb dumbell for 4 sets of 6 reps

Front plate raise: 45lb plate for 3 sets of 15 reps
      superset with rear delts w/ monster mini band: 3 sets of 15 reps

Hammer curls: 50lb dumbells for 3 sets of 8 reps

Workout time: 2 hrs 23 mins


Good workout today... I was a little nervous about using band tension on my bench, since it has caused me shoulder problems in the past. My shoulder felt fine through all my sets. Everybody hit all their sets on the bench, so we had a lot of positive energy in the gym which made for a great workout. I was glad to get 315 for 8 reps... it has been awhile since I have tried to rep that much weight raw. Overall, a good workout, I think I will be able to put up a good number at the meet.

8/14 Cardio and Core

Trained @ Gold's North York

Treadmill run: 20 mins @ 6 MPH (2 miles)

Core: 25 situps, 25 hyper extensions, 25 medicine ball trunk twists, 25 reverse hypers on incline bench

Total workout time: 31 min

8/13 Circa Maximal Squat Week 1

Trained @ Max Fitness today... thanks Will and Shay for the spots.

Circa Maximal box squat w/ 260 lbs band tension (choked strong + small bands):
      305lbs bar weight for 5 sets of 2 reps
      w/ briefs and suit, straps down

Glute ham raises: 35lb plate for 3 sets of 8 reps

Reverse hyper w/ mini band: 100lbs for 3 sets of 12 reps

Hanging knee raises: 3 sets of 15 reps

Seated rope crunch: 55lbs for 3 sets of 15 reps


Back felt better than I expected it to. Regardless, I skipped doing any deadlift reps today, which would normally be part of my routine. I will add them in next Friday. Another day or two and my back should be pretty much normal again. Box squats felt easy, lots of speed.

8/12 DE Bench

Trained today @ Gold's North York

Speed bench: lightened method w/ small bands(-70 lbs @ chest): 225lbs for 8 sets of 3 reps

Reverse grip bench (on smith machine): 315lbs for 4 sets of 6 reps

Tricep pushdown w/ small bands: 3 sets of 12 reps

Chest supported row: 135lbs for 3 sets of 8 reps (light due to sore back)

Face pulls: 110lbs for 2 sets of 20 reps

Dumbell front raise: 30lb dumbells for 2 sets of 12 reps

Preacher curl on hammer strength machine: 90lbs for 3 sets of 8 reps

Workout time: 1 hr 5 mins


My back felt better than I expected tonight, though I was careful not to arch too much doing speed bench. Had to take the rows a little light, but overall felt ok. Will continue to take Advil and apply ice/heat to back... hopefully it will feel good enough for circa max squats tomorrow.

Back Pain

My back is still quite sore from last night's workout... drinking Advil and applying heat as much as possible. I decided to skip tonight's cardio and ab session as a result.

Rack Pull, 675 lbs

8/10 ME Squat/DL

Trained @ Gold's North York tonight.

ME Rack Pull, Pin 2 (plates 5 in of floor)
      635 for 1 rep
      675 for 1 rep
      missed 715

Leg curls: 165lbs for 3 sets of 8 reps

Trap bar shrugs: 315lbs for 3 sets of 8 reps

Leg press giant set: 4 plates/side for 10-9-8-7-6-5-4-3-2-1 reps, paused @ top for 20 seconds rest in between sets

Note:  Planned to do 100 reps leg raises, but ran out of time (gym closed)

Workout time: 55 minutes

Tonight was rough... 675 in the rack felt like 2 tons, and 715 didn't budge. My back was sore after the 635 attempt... may not have sunk my hips enough. I have an ice pack on my lower back as I am typing this...This will be my last big pull before States on September 11. I plan on bumping up my lower back assistance work for the next 3 weeks then shutting it down 2 weeks out from the meet.

8/8 ME Bench

Trained @ Max Fitness today

2-Board press + 160 lbs of chain:
      315 for 1 rep
      325 for 1 rep
      missed 335 for 1 rep

Dumbell incline press: 100 lb dumbells for 2 sets of 12 reps

Skull Crusher: 135lbs for 4 sets of 6 reps

Rope pushdown: 55lbs for 3 sets of 15 reps

Barbell row: worked up to 235 for 5 reps

Face pulls: 115lbs for 3 sets of 12 reps

Side raise: 30lb dumbells for 3 sets of 8 reps

Hammer curls: 50lb dumbells for 3 sets of 8 reps

Workout time: 1 hr 50 mins

8/7 DE Squat/DL

Trained @ Gold's North York Today

Speed squats w/ med + small bands: 245lbs for 10 sets of 2 reps

Rack pulls, 4" off floor + quadrupled monster mini bands: 245lbs for 5 sets of 3 reps

Rope crunches: 70lbs for 2 sets of 12 reps

Leg curls: 135lbs for 2 sets of 12 reps

Cable pull-thru: 65lbs for 2 sets of 12 reps

Workout time: 1 hr 5 mins

8/6 Cardio/Abs

Ran 2 miles on treadmill @ 6 MPH (20 mins)

Superset 10 situps w/ 10 leg raises: 5 sets for 100 total reps

Preacher curl machine: 80lbs for 3 sets of 12 reps

Workout time: 35 mins

Added the curls to my normal workout since I wasn't able to do them last night.

8/5 DE Bench

@ Gold's North York... got to gym late thanks to road construction and had to cut things a little short.

Speed bench w/ doubled monster mini bands: 155lbs - 9 sets of 3 reps

Dumbell incline press: 95lb DBs - 2 sets of 12 reps

Skull crushers w/ cambered bar: worked up to 135lbs for 5 reps (started @ 95 and added 10 lbs per set)

Lat pulldown, underhand grip: 160lbs - 3 sets of 8 reps

Cable pullover: 65lbs - 2 sets of 12 reps

Dumbell front raise: 35lb DBs - 2 sets of 8 reps

Workout time: 50 mins

If it wouldn't have been for the construction, I would have done an extra set each of cable pullovers and dumbell front raises, as well as a few sets of preacher curls. Unfortunately, the gym closed before I had a chance to really finish my workout. Nevertheless, I felt strong and my shoulder didn't give me any issues.

Cambered Bar Squat - 535 lbs + 160 lbs chain

Needed a little help from my back spotter on this one... thanks Lou!

Zercher Squats - 245 lbs for 8 reps

8/3 ME Squat/DL

Trained tonight @ Max Fitness in Harrisburg... thanks Will and Lou for the spots.


Cambered bar box squat w/ 160 lbs of chain:
      Note: used parallel box, groove briefs+squat suit(straps down)+belt
      355lbs - 1 set of 3 reps
      395lbs - 1 set of 3 reps
      445lbs - 1 set of 1 reps
      495lbs - 1 set of 1 reps
      535lbs - 1 set of 1 reps - needed a little help from back spotter

Zercher squat: 245lbs - 3 sets of 8 reps

Stiff leg DL: 365 lbs - 3 sets of 8 reps

Reverse Hyper: 230 lbs - 3 sets of 8 reps

Kettle bell swing: 60lb kettle bell - 2 sets of 15 reps

Kneeling rope crunch: 70lbs - 2 sets of 15 reps

Workout time: 1 hr 50 mins

This was my first time using the cambered bar for squats. I felt strong off the bottom, but the cambered bar made stabilizing the lift at the top very difficult - it tended to pull me forward. I felt very strong with 495, but the jump to 535 was just a bit too greedy... I almost completed the lift but needed a little help from my back spotter at the top. I should have probably gone for 505, and I might have gotten it... but hindsight is always 20-20. My lower back was quite tired, so I went a bit lighter than usual on the reverse hypers.

The saga begins...

This is it... after thinking about it for sometime, I have finally done it... I have started a training blog. I am currently 6 weeks away from the 2010 IPA Pennsylvania State Championship meet, being held in Hanover, PA on September 11. I am making my return to powerlifting after several years off due to injuries... a torn ACL requiring surgery the summer of 2008 and a torn right bicep the spring of 2009. My goals for the upcoming meet are as follows:
 - Set the IPA Pennsylvania state deadlift record in the 220 Amature Open division - currently 635 lbs
 - Set the IPA world deadlift record - currently 705 lbs - a bit of a push, 45 lbs better than my current PR
 - Squat 650 lbs - much less than my PR, but since my surgery I hadn't squated heavy until this past spring
 - Bench 475 lbs - again, less than my PR but the most I will have tried since my bicep tear

The deadlift state record should be easy to achieve... I plan to beat it with my first attempt. The world deadlift record will be a stretch, but my deadlifts feel strong, and I am confident I have a shot at it.

From here forward, my daily posts will included my actual training, including poundages, number of sets and number of reps. I am sick of sites that post "example workouts", which aren't all that helpful because nobody really follows them exactly, including the people who post them. This site will feature my actual workouts as I do them... if I get lazy and take a day off, that's what I will post. If I stay up all night watching a Hercules: The Legendary Journey's marathon and have a crappy workout, that's what I will post. The good, the bad, and the ugly... it will all be posted. I won't promise you that if you follow my workouts you will see the same results I do... because that may or may not be true. I do hope that by reading this blog you will gain some insight into what I do, and what works for me, and that maybe you can learn something that will help you. I can promise you that if you train hard, you will get strong... so put some weight on the bar and get to work!