A Top 40 Weightlifting Blog

Monday, January 31, 2011

Day 1 of 21

Day one of Nationals Pre competition training. Today's work out was looooong... I'm sure I'll be better prepared and it will go quicker in the future.

Warm Up - 5 minutes Stationary Bike.
Plyometeric Push Ups - 6, 10, 12 reps. (1.5 inch boards)
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/5 reps, 315lbs/3 reps, 365lbs/miss.
3 Board Bench Press - 365lbs/3 reps, 365lbs/4 reps, 385lbs/2 reps, 405lbs/1 rep.
Dips - 4 sets/6 reps.
Bent Over Barbell Rows - 4 sets/8 reps/225lbs.
Declined Bench Sit Ups - 3 sets/20 reps.
Dumbbell Side Laterals - 2 sets/12 reps per side.

I really like doing the plyometeric push ups for warm ups. Not much to say right now except I crazy hungry. I can't wait for my sub for lunch.


No comments: