A Top 40 Weightlifting Blog

Saturday, March 08, 2014

Bench Press and Deadlifts

Busy week and I wasn't able to post my training right away. This week training is back on course and I feel even more ready for Nationals. I am "dialing it in".


Warm Up
Shoulder Mobility and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.

Power Phase
Bench Press - 2 sets/1 rep/365lbs, 2 sets/1 rep/375lbs, 2 sets/1 rep/385lbs, 400lbs/miss, 385lbs/miss.

Pump Phase
Bench Press - 4 sets/4 reps/310lbs to 340lbs (385lbs with light bands).

Support Work
Dumbbell Hammer Curls - 3 sets/12 reps/30, 35, 40lbs.
OH Dumbbell Extensions - 3 sets/12 reps/30, 35, 40lbs.

I got a little greedy during the Power Phase. I should have just stayed with the plan. Oh well I had fun.


Warm Up
Stationary Bike - 5 minutes.
Leg Swings and Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps.
Deadlifts (no belt) - 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps.

Power Phase
Deadlifts (with belt) - 3 sets/1 rep/575lbs.

Pump Phase
Deadlifts (with belt) - 4 sets/4, 4, 4, 5 reps/405lbs

Since I was training at the base gym I finished my Deadlifts work out with 5 minutes on the Stationary Bike, walking on the indoor track, and sit ups. NO CHALK at the base gym meant I had to search for their newly purchased "Westside" bar with deep knurling. It still didn't keep the bar from slipping. I couldn't quite lock out the third Power Phase single. With chalk I would have had no problem. Now it's time to rest and get ready for Squats on Monday.


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