A Top 40 Weightlifting Blog

Friday, January 29, 2016


Squat yesterday confirmed that I will be achieving my bucket-list goal of 500lbs at Nationals this year.

Warm Up
Leg Swings and Stretching.
Squats - bar/4 reps, 135lbs/4 reps, 225lbs/4 reps, 315lbs/3 reps, 385lbs/1 rep.

Power Phase
Squats (with knee sleeves and belt) - 455lbs/1 rep, 475lbs/1 rep, 495lbs/1 rep.

Video of 495lbs Squat

Pump Phase
Squats (no belt, no knee sleeves) - 4 sets/275lbs/4, 5, 4, 5 reps.

As you may have noticed the weights were in pounds and not kilos. I had to work out in the main gym. The bar I used was a whippy York Olympic bar with bumper plates. I also did some lighter Bench Press work right after Squats.

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 315lbs/3 reps.

I did this just to prepare myself for the competition. Lately, now that my cold is done, I am feeling thick and strong. I am carrying more body fat than I would like but it's too late to get skinnier now. I feel healthy.


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