A Top 40 Weightlifting Blog

Friday, April 16, 2010

Max Effort Squat / Deadlift

Feeling heathy, feeling strong. Now I just have to put it all together for the Nova Scotia Provincials. This is completely off topic. Something I've learned from Nationals, go out light finish heavy.

Warm Up - 6 minutes stationary bike.
ME Squat - 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, (knee wraps) 405lbs/2 reps, 455lbs/1 rep.
Heavy Walk Outs - 565lbs/10 sec, 615lbs/10 sec.
Rack Pulls (above knees) - 495lbs/3 reps, 555lbs/2 reps.
Sit Ups - 4 sets/15 reps.

Week end is off then Monday is Max Effort Bench.



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