A Top 40 Weightlifting Blog

Tuesday, December 20, 2016

Squats and Bench Press

Working out in the main gym at 17 Wing is a source of frustration. As I am training I witness many ridiculous actions being performed by the other gym goers. One guy removed the squat rack safety arms during his heavy sets. I asked him why he removed them. He said they get in the way. I said they can be adjusted and they are there for his safety. He then explained that if he missed a lift he would "control" the bar down his back to the floor. At that point I tipped my head to the side and questioned, "you would control it?" he said, "Ya". I had to walk away.
Furthermore the gym floor is slightly slippery and I missed a rep PB because my feet would slip. Oh well, my volume today was amazing.

Leg Swings and Stretching.
Squats - bar/12 reps, 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/6 reps/315lbs, 365lbs/3 reps, 405lbs/3 reps, 405lbs/5 reps, 315lbs/6 reps.

I would have gotten 6 reps maybe 7 for 405lbs but my feet kept slipping on the floor.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 3 sets/6, 4, 4 reps/315lbs, 2 sets/2 reps/335lbs, 2 sets/6 reps, 295lbs.

Behind the neck Barbell Press - 3 sets/12 reps/70, 80, 90lbs.
Dumbbell Hammer Curls - 35lbs/12 reps.

At this point I had enough. A guy beside me attempted inclined dumbbell presses with the 100s. In two presses he managed to do 3/4 of a rep.

Total Volume today = 32, 075lbs or ~14,500kg.

Now I need something to eat and a nap.


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