A Top 40 Weightlifting Blog

Sunday, November 30, 2014

Bench Press and Deadlift

A busy week meant I had to get in my training on Saturday. It was also the RBC Sports Day in Canada and other clubs on the Wing were putting on presentations. So, I put on a "Try Powerlifting" class. No one showed up which gave me three hours to work out. Lots of time to hit Bench Press and Deadlift.

Warm Up
Leg Swings and Stretching.
Bench Press - 60kg/12 reps, 60kg/12 reps, 100kg/8 reps, 140kg/3 reps.

Power Phase
Bench Press - 2 sets/1 rep/150kg, 4 sets/1 rep/155kg.

Pump Phase
Bench Press (minus light bands) - 3 sets/4, 5, 5 reps/155kg (minus light bands ~ 15kg to 25kg)

Sumo Deadlifts - 70kg/6 reps, 120kg/6 reps.
Sumo Deadlifts in Titan Superior Suit NXG+ - 170kg/1 rep, 210kg/1 rep, 250kg/1 rep, 250kg/1 rep.

Extra Stuff
Kettle Bell Swings - 25lbs/12 reps, 35lbs/12 reps.
Lat Pull Downs - 170lbs/8 reps, 190lbs/8 reps, 190lbs/8 reps, 210lbs/4 reps.

Today is a day later and I feel great! I thought I might feel sore but I don't. Tomorrow I want to Squat. Feeling Great!!!


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