A Top 40 Weightlifting Blog

Monday, March 30, 2009

Day 1 of 24

Today I started my precontest training. I'm using the 3 x 3 program that I've used in the past. Here's day one.

Warm Up Squats - 135lbs/6 reps, 225lbs/6 reps.
Working Squats - 6 sets/5 reps/275lbs.
Bench Press - 6 sets/6 reps/205lbs.
Deadlifts - 12 sets/1 rep/335lbs (alt sumo and conv).

Core Work
10 sec Crunches - 20 reps.
Weighted Twists - 60 reps.
Lying Leg Raises - 25 reps.

The program called for 6 sets of 5 reps for deadlifts but I didn't do it. I find doing deadlifting reps does nothing more than wreck my lower back. I'll stick to doing lots of singles. Today went well and I feel quite spent. The competition in scheduled for the end of May.


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