A Top 40 Weightlifting Blog

Sunday, January 12, 2014


Today I wanted to get training back on track. Yes it's more fun to lift the heavy singles but the Pump Phase is what makes champions.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats (with belt) - 7 sets/1 rep/425lbs.
*ample rest between sets but not excessive*

Pump Phase
Squats (with belt and medium bands) - 6 sets/5, 5, 4, 4, 4, 4 reps/330lbs to 390lbs.
*short rest between sets*

Support Work
Leg Extensions - 3 sets/12 reps/80lbs.
Lying Leg Curls - 3 sets/12 reps/80lbs.

The work outs are getting long and hard. This is what makes or breaks personal bests. Time to dig down and work


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