A Top 40 Weightlifting Blog

Friday, April 18, 2014

Post Nationals Training

The first week of training after Nationals was light and easy. Squats of 405lbs, Bench Press of 335lbs, and Deadlifts of 455lbs. Nothing regimented. I have been tossing some ideas around and decided to do some body building style training. Still heavy singles with the big three but lots of support work. Yesterday I did Deadlifts and I really enjoyed it.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps.
Deadlifts - 135lbs/12 reps.

Working Sets
Deadlifts - 315lbs/6 reps, 405lbs/6 reps, 495lbs/3 reps, 565lbs/1 rep.
Back Extensions - 3 sets/12 reps/BW.
Lat Pull Downs - 3 sets/12 reps/160lbs.
Machine Shrugs - 3 sets/12 reps/160lbs.

My back felt great and still feels pretty good today. The support work really did the trick. Now to come up with Squat and Bench Press work outs.


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