A Top 40 Weightlifting Blog

Saturday, February 15, 2014

Deadlifts and Bench Press Redemption

After problems on the bench on Wednesday I was eager for Deadlifts.

Warm Up
Leg Swings and lots of Stretching.
Squats to open hips (just bar).
Deadlifts - 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.

Power Phase
Deadlifts (with belt) - 1 set/1 rep/565lbs, 1 set/1 rep/585lbs!!!, 3 sets/1 rep/565lbs.

Pump Phase
Deadlifts (with belt) - 2 sets/4 reps/425lbs, 2 sets/5 reps/425lbs.

Easily the strongest Deadlift work out I have ever had. I have pulled 585lbs in training before but that was it. I certainly didn't pull 4 other sets at 565lbs. 600lbs+ is mine at Nationals.

Tonight I was bored so I decided to make up for Wednesday's Bench training. Not my strongest but still made me work.

Warm Up
No Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.

Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/365lbs.

Pump Phase
Bench Press (with wrist wraps) - 6 sets/7, 4, 4, 5, 4, 4 reps/300lbs to 320lbs.

Support Work
Dumbbell Hammer Curls - 3 sets/12 reps/32.5lbs.
OH Dumbbell Extensions - 3 sets/12 reps/32.5lbs.

A good solid Bench Press work out. I'm sure I will be good for at least 165kg on my second attempt on the bench. Speaking of attempts at Nationals the following is a preliminary idea of attempts.

Squats 210/220/227.5kg
Bench Press 160/165/170kg
Deadlift 257.5/265/272.5kg

5 more weeks of training will determine.


No comments: