A Top 40 Weightlifting Blog

Tuesday, January 12, 2010

ME Squats and Speed Bench Press

Monday was a busy day so I decided to hit the weights on Sunday Here's how it went.

Warm Up - Stationary Bike - 8 minutes.
Box Squats (at parallel, 14.5" box)- 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/1 rep, 405lbs/1 rep.
Rack Pulls (below knees)- 405lbs/3 rep, 495lbs/3 reps, 545lbs/1 rep, 585lbs/1 rep.
Lying Leg Curls - 5 sets/10 reps/75lbs.
Lying Leg Raises - 4 sets/20 reps.
Weighted Trunk Twists - 4 sets/30 reps/25lbs bar.

Today I got into the Sanctum at a regular time for speed bench work.

Warm Up - Light Bench Press
Speed Bench Press - 8 sets/3 reps/205lbs.
Floor Press - 4 sets/5 reps/225, 245, 255, 265lbs.
Scull Crushers - 4 sets/8 reps/125lbs.
"Fat Man" Pull Up - 4 sets/12 reps.
Thick Bar Front Raises - 4 sets/12 reps/45lbs.

A great two days. Now off to work.


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