A Top 40 Weightlifting Blog

Monday, March 18, 2013


Today I beat the crap outta myself. CPU Nationals starts today in Richmond, BC and my Powerlifting spirit was soaring. Squat numbers are coming back nicely. Body Weight is still down, just under 300lbs.

Warm Up
Squats - 135lbs/10 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats (with belt and knee sleeves) - 5 sets/1 rep/405lbs, 1 set/1 rep/425lbs.
*4 minutes rest after each set*

Pump Phase
Squats (with belt and Grey Bands -95, -40lbs) - 6 sets/2, 3, 3, 3, 3, 4 reps/425lbs (330lbs to 385lbs)
*2 to 3 minutes rest after each set*

Core Work
Ab Sling Knee Ups - 3 sets/16 reps.

I'm still trying to find my "Groove" when squatting. The 4th set of the Power Phase felt almost effortless. I will try to copy the technique during that set. The Pump Phase felt very heavy. I narrowed my stance a little and the reps felt better. The last set of four reps was hard, but AWESOME!!!



Heather Bailey said...

Hey Rob, I like your blog....here is mine, just getting started with it really. Where can I get more info about the Greenwood Club?

Heather Bailey said...

Thanks - HB