A Top 40 Weightlifting Blog

Monday, February 03, 2014


Still getting stronger. The work outs are getting tougher. Getting closer to my max lifts. I need to push the limits. I kept saying over and over in my head, "The Pump Phase builds Champions".

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps.

Power Phase
Squats (with belt) - 4 sets/1 rep/435lbs, 1 set/1 rep/455lbs (with knee sleeves).

Pump Phase
Squats (with belt and medium bands) - 6 sets/7, 6, 6, 6, 5, 5 reps/405lbs (315-405lbs).

Support Work
Lying Leg Curls - 3 sets/12 reps/80, 85, 90lbs.
Leg Extensions - 3 sets/20 reps/90lbs.

I really took my time and enjoyed the pain. Eating now, then off to work.



Peter Clarke said...

Great blog brother thank you for sharing your journey! I'm a raw powerlifter in Edmonton with a youtube channel called "strengthandhealth1" Doug Hepburn is one of my heroes and I found your video and blog through a search on his name... Keep lifting strong and I hope to meet you at nationals this year!

Pete Clarke

Snowdaddy said...

Thanks! I will you for you at Nationals and Youtube.