A Top 40 Weightlifting Blog

Wednesday, August 10, 2011


On Monday I seen the Dr as I stated earlier. She prescribed 2 days off work (which I needed) and 14 days light duties. During the whole time I am supposed to be taking anti-inflammatory and muscle relaxants. Talk about over kill. I've taken the meds for 1.5 days and I feel great. Time to SQUAT!!!

Warm Up
Squats - bar/12 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.
Stretching after each set.

Power Phase
Squats - 8 sets/1 rep/365lbs.
*3 minutes rest after each set*

Pump Phase
Squats - 3 sets/4 reps/285lbs, 3 sets/3 reps/285lbs.
*3 Minutes rest after each set*

My back felt fine. I have to remember to stay tight and make the movement dynamic. Not all power phase reps were this way but the sets that were felt light. Since this week I did 8 singles next week I'll go up to 375lbs Power Phase.


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