A Top 40 Weightlifting Blog

Friday, June 14, 2013

Squats and Bench Press

Came into work about two hours early today for a work out. I love the fact that I have four different gyms to choose from for training.

Warm Up
Foam Rolling and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 295lbs/3 reps.

Power Phase
Squats - 5 sets/2 reps/365lbs, 3 sets/3 reps/365lbs.
Bench Press - (warm ups - 135lbs/12 reps, 225lbs/8 reps) 5 sets/2 reps/315lbs, 3 sets/3 reps/315lbs.
*2 minutes rest after each set*

Pump Phase
Squats - 3 sets/7 reps/365lbs - light bands (295lbs - 325lbs)
Bench Press - 3 sets/7 reps/315lbs - light bands.
*2 minutes rest after each set*

Over Head Plate Extensions - 3 sets/12 reps/45lbs.

This program is really tough but I'm sure the hard work will pay off. My body weight isn't any lighter but I'm noticing an increase in muscularity. Especially my legs. This week end will be a much needed rest with Deadlifts and Shoulder Press starting out next week.


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