A Top 40 Weightlifting Blog

Saturday, January 14, 2012


Went into work a few hours early on Friday to bend some bars. A little different than my regular work outs but strong work out none the less.

Warm Up
Goblet Squats - 2 sets/6 reps/85lbs.
Deadlifts - 315lbs/6 reps, 405lbs/3 reps.

Power Phase
Deadlifts - 5 sets/1 rep/455lbs.

Pump Phase
Good Mornings - 6 sets/6 reps/225lbs.

Upper Back Work
Lat Pull Downs to face - 4 sets/12 reps/140, 160, 180, 200lbs.

Today is a day later and I can feel that I really hit my back and posterior chain. My legs are still tight from my PT test on Monday. My wheels are loosening up and feeling much better. All the sets were done raw except the last two sets of pull downs I used straps because my grip was trashed.


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