Weight Training - Power Phase
Weight Lifting Journal
Monday 7Am
Weight Lifting Journal
Monday 7Am
Today is my first weight training workout posted on my site, feel free to make suggestions or comments, or better yet try a few things out yourselves. I vary my weight training greatly I will follow this power phase for the next month. Throughout the month my weight will be high, reps will be low, and the rest long.
Today was the first day of my power cycle. I only did 3 lifts all of which were compound, and rested 3 and half minutes between sets.
Work out
bench 5 - 5 X 295
chins 5- 5 x 35
squats 5 - 5 x 245
Bench
completed 5 of 5x295
Controlled on the way down and explosive up to the top. All reps were fairly easy. Next week I will do 305 for 5x5
Chins
completed 5 of 5x35
Again I found these fairly easy and was happy with my form. I could have slowed the downward movement a little more and got an extra inch or 2 at the top but I am still happy with them. Next week I think a 5lbs increase in order. I felt good but I think 10 lbs may be too much for all sets.
Squats
completed 5 of 5x245
My squats give me trouble. I think it is poor hip strength is the problem. After I break parallel it is nothing to blast the weight up.
I was not too happy with my squats today. My form was not what it should have been. My knees came in a few times and I leaned forward a few times. The weight is not heavy so it must have been a lack of concentration. I am not sure what I will lift next week. If I do not have perfect form on squats I consider it a missed lift. I think I will have to leave my ego at the door and do the same weight next week.
How I squat
I take the squat deep, I try to get my bum on the floor, though it never happens. To make sure I get good depth I set up in the power rack with the safety bars nice and low. For each rep I go down until I hit the safety bars so I know I have gone low enough.
Well that does it for Monday Jan 2nd 2006, Week 1 Day 1 power volume phase. All in all I would consider today a good lift. Weight training went well.
Today was the first day of my power cycle. I only did 3 lifts all of which were compound, and rested 3 and half minutes between sets.
Work out
bench 5 - 5 X 295
chins 5- 5 x 35
squats 5 - 5 x 245
Bench
completed 5 of 5x295
Controlled on the way down and explosive up to the top. All reps were fairly easy. Next week I will do 305 for 5x5
Chins
completed 5 of 5x35
Again I found these fairly easy and was happy with my form. I could have slowed the downward movement a little more and got an extra inch or 2 at the top but I am still happy with them. Next week I think a 5lbs increase in order. I felt good but I think 10 lbs may be too much for all sets.
Squats
completed 5 of 5x245
My squats give me trouble. I think it is poor hip strength is the problem. After I break parallel it is nothing to blast the weight up.
I was not too happy with my squats today. My form was not what it should have been. My knees came in a few times and I leaned forward a few times. The weight is not heavy so it must have been a lack of concentration. I am not sure what I will lift next week. If I do not have perfect form on squats I consider it a missed lift. I think I will have to leave my ego at the door and do the same weight next week.
How I squat
I take the squat deep, I try to get my bum on the floor, though it never happens. To make sure I get good depth I set up in the power rack with the safety bars nice and low. For each rep I go down until I hit the safety bars so I know I have gone low enough.
Well that does it for Monday Jan 2nd 2006, Week 1 Day 1 power volume phase. All in all I would consider today a good lift. Weight training went well.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
powerlifting bodybuilding weight training
powerlifting bodybuilding weight training blog
Increase your energy and encrease your lifts - Get your free sample of A.C.T. energy drink
powerlifting bodybuilding weight training blog
Increase your energy and encrease your lifts - Get your free sample of A.C.T. energy drink
1 comment:
Jason, it's great to finally see your workouts being posted. It gives more value to the articles.
Post a Comment