Week 4 Day 2: Squats
I didn't have long to train tonight, but I did accomplish something I have not done in about five years...I took 325lbs. in the squat for two sets of ten reps. In the last training training cycles I completed before my WNPF meet in Philadelphia, I did not complete more than six reps in any set of squats, except to warm-up. All of my working sets were six reps or lower. I am starting this cycle out with more volume to help build a better base that can handle heavier weights. In my last meet I gave 525lbs. a ride and received 2 white lights. In August I want 550lbs. in the 242lb. class.
I posted a video of my first set at 325lbs. at my Forza Powerlifting Club page on facebook. Be sure to check it out!
Squats: 2x10 bar/bar, 1x10 135lbs., 1x5 225/275, 2x10 325lbs.
Barbell Shrugs: 4x10 135/135/225/225
Green Band Goodmornings: 4x10
Week 4 Day 1: New Bench
On Friday afternoon I picked up a new bench. My old Competitor 600 was not as stable as I thought it was. Tonight I used the new bench for the first time. It was a good workout.
Flat Bench: 2x15 bar, 1x10 95lbs., 4x10 135/135/185/185
Green Band Assisted Pull-Ups: 8/8/7/6
Bodyweight Push-Ups: 15/15/10/10
EZ Bar Bicep Curls: 2x10 25s/2x8 35s
Red Band Tricep Pushdowns: 2x20
Red Band Overhead Tricep Extensions: 2x20
Dr. Infurna is an active powerlifter and thrower. He has recently shifted his focus to training for Triathlon races. His next race is the Rochester Sprint Triathlon at the end of August, 2019.