A Top 40 Weightlifting Blog

Sunday, December 27, 2015


With everything closed yesterday I went to work to train. The gym at work is set up as more of a crossfit gym so all the bars are whippy and they only have bumper plates. Still got a good pump and took it to the next level.

Warm Up
Leg Swings and Lots of Stretching.
OH Band Squats - 8 reps.
Deadlifts - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep, 495lbs/1 rep.

Power Phase
Deadlifts (with belt) - 2 sets/1 rep/545lbs, 545lbs/miss.
a whippy bar made the pulls tougher than they should have been. Oh well, time for the Pump Phase.

Pump Phase
Deadlifts (with belt) - 4 sets/6, 6, 7, 10 reps/ 365lbs.

10 reps on the Pump Phase was ridiculous. I almost fell down afterward. However, I have said it before and now again. "The Pump Phase builds Champions".

Here are some videos of yesterday's training.

Deadlifts 545lbs

Deadlift 365lbs 10 reps


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