Digg Deep: Squat/Bench Press

Wednesday, June 23, 2010

Squat/Bench Press

Back Squat 5/3/1
185x5
210x3
235x4

Bench Press 5/3/1
135x5
150x3
170x5

Did these together as I am in the middle of my vacation and at least wanted to keep up on my strength

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World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.