A Top 40 Weightlifting Blog

Tuesday, August 12, 2014

Squats and Bench Press

I have been slow on my post as of late and now I am catching up. Sunday I was planning a BBQ and had a large hunk of red meat lined up for supper. Before that SQUATS.

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

Power Phase
Squats (with belt, no knee sleeves) - 3 sets/1 rep/405lbs, (with belt and knee sleeves) - 4 sets/1 rep/405lbs.

Pump Phase
Squats (with belt) - 1 set/6 reps/315lbs.

Enough is enough... now lets eat!!!

Monday before work I went in for a hair cut and some bench press training at the base gym.

Warm Up
Elliptical - 6 minutes.
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/12 reps.

Power Phase
Bench Press -  315lbs/3 reps, 315lbs/4 reps, 315lbs/3 reps, 4 sets/1 rep/345lbs.

Pump Phase
Bench Press (with Titan RAM) - 345lbs/6 reps, 345lbs/4 reps, 365lbs/3 reps, 365lbs/4 reps.

Back Work
Seated Cable Rows - 2 sets/12 reps/160lbs.
Lat Pull Downs - 2 sets/10 reps/175lbs.
Straight Arm Cable Press Downs - 2 sets/12 reps/100lbs.
Machine Shrugs - 2 sets/12 reps/70lbs (+ machine weight).

After the work out I felt great! I feel great today. No muscle stiffness. Work outs are becoming fun again and the weight is starting to go up.


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