A Top 40 Weightlifting Blog

Tuesday, December 29, 2009

ME Squats and Speed Bench Press

ME Squats 28 Dec 2009

Warm Up - Stationary Bike - 5 minutes.
Squats (belt) - Bar/12 reps, 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps.
Bench Squats (19 inch bench) - 405lbs/4 reps, 455lbs/3 reps, 495lbs/2 reps, 505lbs/1 rep.
Good Mornings - 5 sets/8 reps/225lbs.
Lying Leg Raises - 4 sets/20 reps.
Dumbbell Side Bends - 3 sets/10 reps/80lbs.

19 inches for a bench squat is about 4-5 inches high. It was nice to get some big weight on my shoulders. Another great work out.

Speed Bench Press 29 Dec 2009

Snowy morning at about 0 degC. The Sanctum was nice and toasty warm.

Warm Up - Light Bench Press
Speed Bench Press - 8 sets/3 reps/215lbs.
Straight Bar Skull Crushers - 3 sets/10 reps/95lbs.
Dumbbell Rows - 3 sets/10 reps per side/85lbs.
Dumbbell Side Lateral - 1 sets/10 reps rep side/25lbs.

A quick work out, now off to Mom and Dad's for the day.


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