Squat, Bench and Deadlift Training with VIDEO

Posted: March 3, 2017 in Uncategorized

Friday, March 3, 2017 @ GPC

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

a1) Squat Jump 3 x 5 @ 45lbs

a2) Mountain Climber with Ball 3 x 10

b) Front Squat 2 x 5 @ 135, 5 @ 225, 2 @ 315/345/390

c) Squat 1 @ 225/315, 1 @ 405/475 (belt), 1 @ 525/565 (belt + SBD Large)

Felt pretty good but the whip of the bar using all these bumper plates killed me. Need to get a few practice sessions in with the comp gear.

d) Bench Press 2 x 5 @ 135, 3 @ 225, 1 @ 295/315/325 – all paused.

e) Deadlift 5 @ 245, 3 @ 335, 1 @ 425/515/565/605 (belt), 2 x 2 @ 515 (belt + straps)

f1) KB Swing 3 x 10 @ 48kg

f2) Band Row 3 x 15

g) Lateral Squat 2 x 10

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