A Top 40 Weightlifting Blog

Thursday, June 06, 2013

Squats and Bench Press

Day three of the Doug Hepburn "A" program and already I'm starting to adapt to the work load. My lower back feels much better and my legs are not as stiff and sore.

Warm Up
Foam Rolling and Stretching.
Squats - 135lbs/8 reps.
More Foam Rolling and Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps.

Power Phase
Squats (with belt) - 7 sets/2 reps/365lbs, 1 set/3 reps/365lbs.
Bench Press - 5 sets/2 reps/315lbs, 2 sets/2 reps/337lbs, 1 set/3 reps/326lbs.
*aprox 2 minutes rest between sets*

Pump Phase
Squats (with belt and light bands) - 2 sets/6 reps/315lbs (255-315lbs), 1 set/7 reps/315lbs (255-315lbs).
Bench Press (with light bands) - 2 sets/6 reps/335lbs (275-305lbs), 1 set/4+2 reps/335lbs (275-305lbs).
*aprox 2 minutes rest after each set*

I failed on my last set of Pump Phase Bench Press. I had absolutely nothing left in the tank. As I said I feel much better today. Right now I'm enjoying a huge all over body pump. Even my lats are pumped. Now it's time to eat.


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