A Top 40 Weightlifting Blog

Monday, May 19, 2014


Over to the 14 Wing Powerhouse yesterday for some squats with a good friend of mine who is getting ready for the Nova Scotia Provincials. I will not be lifting at this competition but I will be either judging or spotting / plate loading. Current work outs are to maintain my current strength levels and to keep my sanity.

Warm Up
Leg Swings and Stretching.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/3 reps.

Power Phase
Squats (with knee sleeves) - 425lbs/1 reps, 455lbs/1 rep, 2 sets/1 rep/425lbs.

Pump Phase
Lying Leg Curls - 2 sets/12 reps/90lbs.
Seated Leg Ext - 2 sets/12 reps/140lbs.
Standing Calf Raises - 2 sets/12 reps/300lbs.

This is only the second time I have squatted 405lbs for three reps. Feeling good. Busy week ahead I will fit Bench Press in sometime.


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