A Top 40 Weightlifting Blog

Friday, March 18, 2011

Day 21 of 21

As far as the numbers go I'm done but I still have one last work out before Nationals. On Tuesday I'm going to do a quick deload work out just to keep the joints moving and the blood flowing.
Today I had lots of time to train and I took advantage of it.

Warm Up
Jump Rope - 1 minute.
NG Bench Press - 135lbs/12 reps.
Light Stretching.
NG Bench Press - 135lbs/12 reps, 185lbs/12 reps.

Working Sets

Dynamic Effort Bench Press - 4 sets/3 reps/135lbs + 110lbs chain, 4 sets/3 reps/155lbs + 110lbs chain, 4 sets/3 reps/165lbs + 110lbs chain, 2 sets/3 reps/185lbs + 110lbs chain, 1 set/3 reps/205lbs + 110lbs chain, 1 set/3 reps/225lbs + 110lbs chain.

Reverse Grip Bar Curls - 3 sets/10 reps/95lbs

Fat Man Pull Ups - 3 sets/6 reps.

Great work out. Now time to relax before Nationals and this year get a total.


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