A Top 40 Weightlifting Blog

Wednesday, June 26, 2013

Deadlifts and Military Press

A whole lot of foam rolling, stretching, and not thinking too much about technique corrections have helped me through the adductor strain. Yesterday I got back into the trenches, back into battlle.

Warm Up
Squats - 135lbs/8 reps, 225lbs/6 reps.
Rack Pulls - 315lbs/6 reps, 405lbs/4 reps.

Power Phase
Rack Pulls - 3 sets/2 reps/545lbs, 5 sets/3 reps/545lbs.
Standing Military Press - (warm ups) 3 sets/2 reps/145lbs, 5 sets/3 reps/145lbs.
*2 minutes rest after each set*

Pump Phase
Deadlifts - 1 set/8 reps/405lbs, 2 sets/7 reps/405lbs. (holy crap!!!)
Standing Military Press - 1 set/8 reps/115lbs, 2 sets/7 reps/115lbs.
*2 minutes rest after each set*

I have to admit that the 3 sets of Pump Phase Deadlifts were one of the physically hardest things I have ever done. On the last set the last two reps were pure will power. Today I'm enjoying a weel earned day of rest. Tomorrow back at it with Squats and Bench. I'll see how my shoulder holds up.


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