Ronnie "The Big Filipino" Castro
Ronnie "The Big Filipino" Castro
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Powerlifting Training 8/29/18 - Squat and Deadlift Day

8/29/2018

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I started my on-call rotation this week and I was spent on Monday and Tuesday after work, so no training on those days. I did lower body work since I felt pain on my shoulder these past two days. Today's session went well, but I was limited on time, so I kept the sets to a minimum. I'll see if I can get more volume work on the next couple of workouts, depending on how many pages I get this week.

Warm Up

Barbell Squats - 45lbs - 10 reps, 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps, and 495lbs - 1 rep

Workout

Barbell Squats - 585lbs and 655lbs - 1 rep, and 565lbs - 1 rep (Paused Squat)
Sumo Deadlifts - 155lbs and 295lbs - 5 reps, 405lbs - 2 reps, 495lbs, 545lbs, and 585lbs - 1 rep, and 515lbs - 5 reps
Cybex Pulldown Machine (Pronated Grip) - 4 sets - 360lbs - 6 reps
One Legged Planks - 2 sets - 30 seconds

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