A Top 40 Weightlifting Blog

Saturday, August 02, 2014

Squats and Deadlifts

As my garage floor gives me pause about deadlifts I took my desire to pull to the 17 Wing Gym. They don't allow chalk but I brought my straps and everything went well.

Warm Up
Elliptical Trainer - 5 minutes.
Squats - bar/12 reps, 135lbs/6 reps, 205lbs/6 reps, 275lbs/4 reps, 345lbs/3 reps.

Working Sets
Deadlifts - 315lbs/4 reps, 405lbs/4 reps, 495lbs/2, 1, 1, 1 reps.
Lat Pull Downs - 160lbs/8 reps, 205lbs/6 reps, 225lbs/6 reps, 235lbs/4 reps.
Dumbbell Hammer Curls - 2 sets/12 reps/40, 45lbs.

A fun work out and now my back, a day later, is stiff and sore. All Deadlifts were held at the top / lock out for at least 3 seconds. This week end will be a rest then Monday will be Squats in my new rack. I can't wait.


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