A Top 40 Weightlifting Blog

Thursday, October 01, 2015

Squats and Bench Press

Yesterday I managed to take some time and get into my garage for some much needed Squats.

Warm Up
Leg Swings and Stretching.
Squats - 3 sets/4 reps/bar, 3 sets/4 sets/135lbs, 2 sets/2 reps/225lbs, 3 sets/1 rep/315lbs.

Power Phase
Squats - 3 sets/1 rep/405lbs.
Squats with loose knee wraps - 2 sets/1 rep/425lbs, 1 set/1 rep/445lbs.

Pump Phase
Squats - 4 sets/4 reps/225lbs.

I really focused on staying tight. At the end of the work out my core felt tight and tired.

Today after a stressful day at work I came home, got changed, and set up the garage gym for some Bench Press.

Warm Up
Light Stretching
Bench Press - Bar/6 rep, 2 sets/8 reps/135lbs, 2 sets/6 reps/225lbs.

Power Phase
Bench Press - 3 sets/1 rep/315lbs.
Bench Press (in loose Titan F6 bench shirt) - 2 sets/1 rep/405lbs, 1 set/1 rep/425lbs.

Pump Phase
Bench Press - 3 sets/1 rep/315lbs, 4 sets/6 reps/225lbs.

Extra Stuff
Bent Over Dumbbell Rows - 3 sets/8 reps/105lbs each side.

It was interesting to wear the loose bench shirt and then do the Pump Phase after. I had a much better feel for how the bar should travel in the Bench Press. The bar travelled in more of a swinging motion, not so much as a press. Very interesting. I will have to try it again.


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