A Top 40 Weightlifting Blog

Monday, June 10, 2013

Squats and Bench Press

Starting the week on a great work out. All the problems I encountered last week are long gone and I'm ready to battle on.

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

Power Phase
Squats (with belt) - 6 sets/2 reps/365lbs, 2 sets/3 reps/365lbs.
Bench Press - (warm up 135lbs/12 reps, 225lbs/8 reps), 6 sets/2 reps/315lbs, 2 sets/3 reps/315lbs.
*aprox 2 minutes rest between sets*

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

I didn't have much jump in my stride today so the reps were not very dynamic. Slow and grind it out. Got all my reps and didn't fail on any sets. Tomorrow off then Deadlifts and Shoulder Press on Wednesday.


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