A Top 40 Weightlifting Blog

Sunday, January 29, 2012


Being proactive and getting in Monday's work out today. Work this week has been busy so with several days annual leave left I decided to use up the remainder and take from Monday to Thursday off. 4 days to myself will be great. I'll enjoy the work outs.

Warm Ups
Light Stretching.
Goblet Squats - 2 sets/8 reps/85lbs.
More Stretching.
Deadlifts - 315lbs/6 reps, 405lbs/3 reps.

Power Phase
Deadlifts - 5 sets/1 rep/455lbs.
*enough rest to recover*

Pump Phase
Good Mornings - 3 sets/6 reps/225lbs, 3 sets/6 reps/245lbs.
*enough rest to recover*

Core Work
Stability Ball Sit Ups - 2 sets/20 reps, 2 sets/25 reps.

Using my regular squat stance for good mornings doesn't seem to activate my posterior chain enough. I noted that pointing my toes in slightly helps to fire my hamstrings and glutes. Had a tough time getting the proper set up for deadlifts. It wasn't until my last set and I "charged" the bar that everything went better and the bar moved quicker.


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