A Top 40 Weightlifting Blog

Friday, July 27, 2012

Squats and Shoulder Press

On Thursday the 14 Wing Powerhouse received it's new power rack. At 1000hrs the club vice president and myself assembled the rack and of course, broke it in. Here's how squats went.

New Rack Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, (put on belt) 405lbs/2 reps, (belt and knee wraps) 495lbs/1 rep.

I'm pleased with the 495lbs. It was the easiest knee wrap squat I've done at that weight. The strength is going up.

Today was shoulder press.

Warm Ups
Shoulder Rotations and Mobility.
Seated Shoulder Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/4 reps.

Power Phase
Seated Shoulder Press - 6 sets/1 rep/250lbs.
*3 minutes rest after each set*

Pump Phase
Seated Shoulder Press - 6 sets/6 reps/175lbs.
*2 minutes rest after each set*

Deltoid Work
Dumbbell Side Laterals - 3 sets/12 reps/20lbs each.

Core Work
Ab Sling Knee Ups - 4 sets/12 reps.

A great work out. My shoulders are pumped and I'm enjoying my post work out drink. I'm sure my shoulders are enjoying it as well.


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