A Top 40 Weightlifting Blog

Wednesday, March 14, 2012

Deload Week

Monday I trained with the teens again, squats. I went up to 405lbs for a double in knee wraps. Very comfortable. This evening I had a bit more structure to my work out. Here's how it went.

Warm Up
Dynamic Push Ups - 2 sets/16 reps.
Bench Press - 2 sets/12 reps/135lbs.

Working Sets
Bench Press - 6 sets/12 reps/225lbs.
*3 to 5 minutes rest between sets*

Upper Back Work
Dumbbell Rows - 6 sets/8 reps per side/85lbs.
*3 to 5 minutes rest between sets*

A really good work out. Right now my upper back and chest are both really pumped. Tomorrow will be off I think.


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