A Top 40 Weightlifting Blog

Sunday, January 26, 2014


Training with a buddy at the 14 Wing Powerhouse this afternoon. Very controlled today. Nothing crazy and much easier than last week.

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

Power Phase
Squats (with belt) - 3 sets/1 rep/438lbs, 1 set/1 rep/455lbs (knee wraps).

Pump Phase
Squats (with belt and medium bands) - 6 sets/6, 5, 5, 6, 5, 6 reps/315lbs to 405lbs.

The Power Phase was much easier and I had no problem standing up with the weight. I wanted to throw on some knee wraps for fun. 455lbs was no problem and felt like an easy double. The Pump Phase felt easy too. all sets could have been for six reps. I used the bands differently than at home so the support was different. A little lighter at the bottom but no support at all during the top 1/4 of the squat. A really good work out.


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