A Top 40 Weightlifting Blog

Friday, January 15, 2010

Speed Squats / Deadlift

Yesterday was completely out of my normal schedule so I had to take an extra day off. Today's work out went quite well.

Warm Up - Stationary Bike - 11 minutes.
Speed Squats - warm up (light squats), 10 sets/2 reps/225lbs, 1 sets/3 reps/275lbs.
Speed Deadlift - 2 sets/1 rep/315lbs, 2 sets/1 rep/365lbs, 2 sets/1 rep/405lbs.
Zercher Squats - 95lbs/6 reps, 145lbs/6 reps, 195lbs/6 reps, 195lbs/6 reps, 235lbs/4 reps.
Declined Sit Ups - 4 sets/15 reps.

The speed squats are getting speedy indeed. I finding I'm dropping into the hole much quicker. I went up to 275lbs to try how it would feel with more weight. I brought out my thick bar for zercher squats. Much better!!! the thick bar is soooooo... much more comfortable than my standard bar. I'm glad I added declined sit ups this time. Much harder. Tomorrow is ME Bench.


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