A Top 40 Weightlifting Blog

Thursday, December 12, 2013

Squats day 4

This week has been crazy busy. I did manage a great squat work out on Monday but I haven't bent a bar since. No worries, I have my annual PT test tomorrow so staying away from the weights is probably the best thing. Here is how things went on Monday.

Walk to 14 Wing Powerhouse - 3km / 30min / 425Kcal.

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats (with belt and knee sleeves) - 6 sets/1 rep/405lbs.
*5 minutes rest after each set*

Pump Phase
super set the following
Squats (no belt or sleeves) - 1 set/4 reps/275lbs, 5 sets/3 reps/275lbs.
Leg Extensions - 3 sets/16 reps/90lbs.
Lying Leg Curls - 3 sets/12 reps/60, 70, 80lbs.

Walk home from 14 Wing Powerhouse - 3km / 30min / 425Kcal.

At that point I had to eat. This work out was exactly like what I want to do to get ready for Nationals. Now if I can only get some more time to have more work outs like this. I am busy.


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