Well hey party peeps! I hope everyone had a stellar weekend. Mine was pretty lovely – I got to spend some time with my adorable little nephew Saturday afternoon which is always a treat. Sunday however was not so nice as I was hauled up in bed with a massive migraine. If you’ve never experienced a true migraine, consider yourself lucky. I had ice packs on my neck and head and was just hoping for the pain to subside. Luckily Steve is awesome and brought me some lovely drugs that alleviated the nasty pounding in my skull.
As I mentioned in my last post, last week was my chance to test my current 1RM (1 rep max) for my main lifts and try and set some new PR’s. I hit 215lbs on my squat Monday, benched 155lbs on Tuesday and on Thursday I finally managed to pull 315lbs on my trap bar deadlift!

It may not have been the prettiest lift, but it went up! I was pretty stoked and am looking forward to seeing what I can do in another 6 weeks.
Friday had it’s own PR as well, I managed to rep out 95lbs for 25 reps! The last time I tested this I got 18 so I was pretty happy with 25. Repping out on bench fatigues my whole body, my legs, upper back, triceps, chest – they were all tired. Bench is a lot more involved than most people realize.
Saturday I did some ‘light’ lower body bodyweight work that wound up leaving me with a serious glute pump, lol. If you’ve never experienced this it really is something else, it almost felt like a heart beat…but in my glutes.


Steve and I always try to make sure we incorporate a lot of veggies into our day so lately I’ve been making large batches of soup to enjoy during the week. There really isn’t anything to it – some tomatoes, broth, a ton of chopped veggies, seasonings – throw it in the crock pot in the morning and it’ll be ready when you get home.


  • 1 can no salt added diced tomatoes
  • 2 cups stock - homemade or from a carton
  • As many chopped veggies as you'd like! I usually include: celery, onion, carrot, peppers and cabbage
  • 1 box frozen spinach (optional)
  • 1 tsp minced garlic
  • 1-2 tsp sea salt (may need to adjust depending on the sodium in your broth)
  • 1 tsp black pepper
  • 1-2 tsp poultry seasoning
  • ¼ tsp cayenne pepper (optional for added spice)

It really is a no-brainer and soup is just so warm and comforting this time of year.
Well I’ve got some nutrition guidelines to write up for some clients so I’m outta here for today. Go lift something heavy, it’s good for your soul, and your bod 😉

PR Week & Simple Soup
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4 thoughts on “PR Week & Simple Soup

    • January 20, 2014 at 8:18 pm

      Do you free squat or box squat? If you’re missing the lift at the bottom of the movement you could be losing your tightness at the bottom. Do you feel strong un-racking it? Do you wear a belt? What percentage of your max are you lifting at most workouts/how often do you squat? What rep range are you working with? I found that working at 70-85% of my max for 3-5 reps but multiple sets, like a lot, really helped me handle heavier weight. I also do a decent amount of single leg work like rear leg elevated (or bulgarian) split squats and things like that.

  • January 15, 2014 at 10:04 am

    Damn that is a nice lift! I blogged about this but not sure if you read it – I was testing the weight for Bret Contreras’s hip thrust competition, AMRAP @ 80kg in 90 seconds. OMG. It burns like a mofo. I only did 30 reps, but it just cramps like crazy. The pump was so bad after that I could barely walk!

    – Your jacked pirate pig friend 😉

    PS. I might be coming for a visit! Rob is in Windsor ON right now. When I get our visa paperwork in late March/early April, I’m going to fly to see him, and then he has to submit it in Toronto, so we will be driving right past you (right?!). You know I would stop to see you!!

    • January 20, 2014 at 8:11 pm

      I remember you blogging about the hip thrusts, those are killer! Yes London is right on the way – you know I would absolutely LOVE to see you!!!! 🙂 Can’t wait to hear how training with Britain’s strongest man goes


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