A Top 40 Weightlifting Blog

Sunday, September 01, 2013

Squats Day 5

Really frustrating training day, especially on my Birthday. Last year on my 40th Birthday I squatted a PB. This year 420lbs felt very heavy. I am 44lbs lighter than last year though.

Warm Up
Foam Rolling.
Stationary Bike - 5 minutes.
Squats - 135lbs/6 reps, 135lbs/3 reps, 225lbs/3 reps, 315lbs/3 reps.

Power Phase
Squats (with belt and knee sleeves) - 425lbs/1 rep, 425lbs/1 rep MISS, 405lbs/1 rep (knee wraps), 405lbs/1 rep (knee wraps), 405lbs/1 rep (knee sleeves).
*5 minutes rest between each set*

Pump Phase
Squats (with belt and med bands) - 2 sets/4 reps/405lbs (300lbs to 360lbs), 2 sets/3 reps/405lbs (no belt).
*ample rest but no more than 5 minutes*

I only did 4 sets of Pump Phase. My lower back went pop during the last set so I called it a day. Right now I feel pressure in my lower back but no pain. I will take it easy and hopefully I won't be laid up again. Although the Power Phase didn't feel strong I handled the Pump Phase much easier than last week. Just stick with the plan and see how things turn out.


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