A Top 40 Weightlifting Blog

Wednesday, November 13, 2013

Squats and Bench Press

On holidays in Drummondville Quebec but still have to get some training in for the upcoming Atlantic Regionals at the end of the month. Across the road from the hotel is Club Super Forme. A nicely equipped gym for a solid work out.

Warm Up
Leg Swings and lots of Stretching.
Squats - 135lbs/6 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps.

Power Phase
Squats (with belt and lifting large knee sleeves) - 365lbs/2 reps, 3 sets/1 rep/405lbs.

Pump Phase
Squats - 315lbs/3 reps, 315lbs/1 rep.

At this point my lower back is trashed. Sleeping in a strange bed always effects my back negatively. Lots of reps will do nothing but aggravate me. Besides I'm pleased with the 405lbs for three singles.

Warm Up
Bench Press - 135lbs/12 reps, 225lbs/8 reps.

Power Phase
Bench Press - 315lbs/2 reps, 315lbs/1 rep, 335lbs/1 rep, 345lbs/1 rep, 315lbs/1 rep, 315lbs/1 rep.

Pump Phase
alternate the following
Lat Pull Downs - 2 sets/12 reps/160lbs, 180lbs.
Dumbbell Hammer Curls - 2 sets/12 reps/30lbs, 35lbs.
Dumbbell OH Triceps Ext - 2 sets/12 reps/30lbs, 35lbs.

I am pleased with this work out and when I'm back in Drummondville I will train at Club Super Forme.


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