A Top 40 Weightlifting Blog

Thursday, May 12, 2011


With the Competition coming up I decided to mix things up a bit today. Still following the main principals of the program.

Warm Up
Stationary Bike - 7.5 minutes.
Paused Squats - 135lbs/6 reps, 225lbs/6 reps.
Deadlifts - 315lbs/3 reps, 405lbs/1 rep.

Power Phase
Rack Pulls (just below knees) - 405lbs/3 reps, 495lbs/2 reps, 3 sets/1 rep/585lbs.
*5 minutes rest after each set*

Pump Phase
Deadlifts - 1 set/3 reps/315lbs, 5 sets/4 reps/315lbs.
*2 minutes rest after each set*

Once again my hands are trashed. The rack pulls went well. All reps were full lock out. I'll go back to the regular program next week. Now I'm enjoying a cup of coffee and some English muffins with peanut butter. Damn, I Love peanut butter!


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