A Top 40 Weightlifting Blog

Monday, June 06, 2016

Day 10

Training was a very relaxed yesterday. I went to the RCAF family walk with my wife and kids. It was a very sunny day and the UV index was high. Afterwards we returned I got to work with training.

Leg Swings and Stretching
Squats - 2 sets/8 reps/bar, 2 sets/8 reps/135lbs, 225lbs/6 reps, 3 sets/4 reps/315lbs.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 4 sets/4 reps/275lbs.

After the walk and high UV I did not feel like deadlifts. A bit of a break won't do me any harm. I have three more heavy training days. Each one of these will focus on my openers, 3 singles of each.

Squat - 495lbs / 225kg
Bench Press - 355lbs / 160kg
Deadlifts - 565lbs / 255kg

Total = 640kg

Attempts could be as follows

Squat - 225/240/245kg
Bench Press - 160/170/172.5kg
Deadlifts - 255/265/272.5kg

Total - 640/675/690kg


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