A Top 40 Weightlifting Blog

Saturday, November 16, 2013


After watching the 2013 IPF World Powerlifting Championships (120+kg) I was extremely motivated to squat.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/4 reps, 135lbs/4 reps, 225lbs/3 reps, 225lbs/3 reps, 315lbs/2 reps.

Power Phase
Squats (with belt) - 4 sets/1 rep/405lbs.

Pump Phase
Squats (with medium bands) - 405lbs (minus bands)/3 reps.
Leg Extensions - 3 sets/20 reps/50lbs + elastic band.
Leg Curls - 3 sets/12 reps/50lbs + elastic band.

I have realized that I've neglected abs and hamstrings for too long. Part of my attack on Nationals will incorporate special attention to both. Also I will be playing with the Pump Phase of training.


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