A Top 40 Weightlifting Blog

Sunday, January 19, 2014


Another grinder. The Pump Phase is really tough and so it should be. I had a bit of pop in the first two sets of Pump Phase but after that all reps were slow and controlled.

Warm Up
Leg Swings and Extensive Stretching (feeling sluggish today)
Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/4 reps.

Power Phase
Squats (with belt) - 3 sets/1 rep/435lbs.
*5 minutes rest after each set*

Pump Phase
Squats (with belt and medium bands) - 6 sets/6, 5, 5, 4, 4, 5 reps/425lbs minus medium bands (320 to 390lbs)
*Short rest after each set*

Support Work
Lying Leg Curls - 3 sets/14, 12, 12 reps/ 80, 90, 90lbs (+1 set/12 reps/70lbs)
Leg Extensions - 3 sets/20 reps/80, 90, 90lbs.

Tomorrow is Bench Press and I will be ready for action.


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