A Top 40 Weightlifting Blog

Friday, October 02, 2009

Day 6 of 24

Even with my erratic schedule this week the SANCTUM came through and I didn't miss a work out. Today's work out was crazy. Here's how it went.

Bench Squats (19 inches) - warm ups, 2 sets/8 reps/315lbs, 2 sets/6 reps/405lbs, 1 set/2 reps/455lbs, 1 set/1 rep/495lbs. (all done with only belt)
Bench Press - 2 sets/6 reps/225lbs, 2 sets/6 reps/235lbs, 2 sets/6 reps/245lbs, 2 sets/6 reps/255lbs. (alternating normal and narrow grip)
Deadlifts - 4 sets/1 rep/405lbs, 1 set/2 reps/455lbs, 1 set/1 rep/495lbs.
Fat Guy Rack Pull Ups - 4 sets/10 reps/body weight. (alternating grip)

I did some core work yesterday

Elbow Plank - 1 minute.
10 Second Crunches - 20 reps.
Push Up Plank - 1 minute.
Lying Leg Raises - 20 reps.
Sit Ups - 20 reps.

I really have to ensure I do more core work otherwise I'll tear my lower back apart again. I feel much stronger raw this time around. I'll see how the numbers are when the gear goes on in two weeks.


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