Yesterday’s Squat and Today’s Chest Workouts

11/16/15

Yesterday was squat day, getting straight into it…

Squat:

First:

Bar for 5 reps

135 for 10

185 for 5

205 for 5

225 for 3

245 for 2

275 for 1

285 for 1

300 for 1

315 attempted but failed and had to be helped to finish the rep.

Second (reps):

5 sets of 10 at 135

Third:

6 down and backs (25 yards one way) with 135 lunges

Fourth to end and activate the hamstrings a bit:

3 sets of 8-12 reps at 225 deadlift with sumo stance.

 

11/17/15

Today was bench/chest day.

Bench:

First:

135 for 10

155 for 10

185 for 5

205 for 5

225 for 3

245 for 2

275 for 1 (not proper form butt came off bench)

285 for 1 (not proper form butt came off bench)

Second (burnout to get a chest pump):

To do this I had 8 ten pound weights on each side of the bar making it 205 pounds total. I would do 5 reps, hold the bar in the air as I would have someone on each side of the bar removing one ten pound weight from it, then I would do 5 for reps, so on and so fourth.

205 for 5

185 for 5

165 for 5

145 for 5

125 for 5

105 for 5

85 for 5

65 for 5

45 for 10

The weight never felt light during the entire burnout if you never racked it.

Third:

3 sets of 8 flat dumbbell bench press with 45 pound dumbbells.

Fourth:

3 sets of 15 tricep push downs at 100 pounds

Fifth (Biceps):

140 curl burn out, take the bar do 7 sets of 10 normal grip curls then flip grip for another 7 sets of 10.

Those were my last 2 workouts.