A Top 40 Weightlifting Blog

Sunday, September 30, 2012

Shoulders and Squats

Last week I did Shoulders and yesterday Squats.

Shoulders

Warm Up
Seated Shoulder Press - 135lbs/12 reps.

Power Phase
Seated Shoulder Press - 6 sets/1 reps/225lbs.
*3 minutes rest after each set*

Pump Phase
Seated Shoulder Press - 6 sets/6 reps/135lbs
*2 minutes rest after each set*

Squats

Warm Up
Squats - 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps.

Dynamic Power Phase
Squats - 405lbs/2 reps, 495lbs/1 rep (belt and knee wraps), 3 sets/1 rep/405lbs, 3 sets/1 rep/425lbs.
*minimal rest between sets, 1 to 2 minutes*

Shoulder Presses were lighter than in the past but I'm glad I did them. I concentrated on the speed during the Power Phase Squats. I didn't do a Pump Phase as I was running extreemly short on time. The speed was good and I really enjoyed it.

Snowdaddy

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