A Top 40 Weightlifting Blog

Monday, March 03, 2014


The time off squats and the week end rest really did me some good. Squats today were almost back on track. I concentrated on pointing my toes more forward and controlling the weight on the way down. I was a bit cautious but the power was there.

Warm Up
Stationary Bike - 5 minutes.
Leg Swings and Extensive Stretching.
Foam Rolling Adductor.
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.

Power Phase
Squats (with belt) - 405lbs/1 rep, 425lbs/1 rep, 2 sets/1 rep/455lbs.

Pump Phase
Squats (with belt and medium bands) - 6 sets/4, 4, 5, 4, 4, 4 reps/315lbs to 405lbs.

Support Work
Lying Leg Curls - 2 sets/12 reps/80lbs.
Seated Leg Extensions - 2 sets/16 reps/120lbs.

Not my strongest squat work out but it puts me in a good spot leading up to Nationals. The first single at 455lbs was very controlled. The second single was slow and a bit difficult. Next week will be better.


No comments: