A Top 40 Weightlifting Blog

Tuesday, January 31, 2012


The frequency of work outs lately is very physically demanding. I am keeping up with the pace and making some impressive gains.

Warm Up
Stationary Bike - 5 minutes.
Squats - 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats with knees wraps - 405lbs/2 reps, 425lbs/2 reps, 440lbs/2 reps.
*enough rest to recover*

Pump Phase
Squats raw - 3 sets/2 reps/315lbs, 3 sets/3 reps/315lbs.
*enough rest to recover*

Lying Leg Curls - 3 sets/12 reps/50lbs.

The work out took about 2 hours to complete. I was pleasantly surprised with the 440lbs for 2 reps. It wasn't that difficult. Since I'm off this week I'll take advantage of the free time and get onto the bench for some bench press tomorrow morning.


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