A Top 40 Weightlifting Blog

Thursday, June 27, 2013

Squat and Bench Press

Training in the garage today. I got out my chains for some extra fun.

Warm Up
alternate the following
Leg Extensions - 35lbs/20 reps, 70lbs/20 reps, 105lbs/20 reps.
Squats - 135lbs/10 reps, 225lbs/6 reps.

Power Phase
Squats (with belt) - 3 sets/2 reps/365lbs, 5 sets/3 reps/365lbs.
Bench Press (with Titan RAM) - warm ups, 3 sets/2 reps/315lbs, 5 sets/3 reps/315lbs.
*2minutes rest after each set*

Pump Phase
Squats (with belt and chains 120lbs) - 1 set/8 reps/245lbs + 120lbs chain, 2 sets/7 reps/245lbs + 120lbs chain.
Bench Press (with Titan RAM and chains 120lbs) - 1 set/8 reps/195lbs + 120lbs chain, 2 sets/7 reps/195lbs + 120lbs chain.
*2 minutes rest after each set*

My left shoulder is still buggered. It doesn't hurt at all but I have no strength, especially when pressing higher reps. The squats felt good but I have to watch my height. Go deep or go home.


1 comment:

Tom said...

Hi Robert,

Sorry to hear about your shoulder. It looks like your lifts are coming along in spite of it.

Unfortunately, last week while squatting I tweaked my lower back. That wouldn't be such a big deal except that next week I'm entered in a meet I've been training for all year. Any suggestions?

Stay strong, good sir.