Johnnie Jacksons Improve Your Bench & Squat Workout
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| Set 1: This is a warm-up for 10 reps — light enough to warm up your joints, but heavy enough to practice your explosive reps. | |
| Set 2: Pyramid the weight, and do eight good working reps. | |
| Set 3: Increase the weight again, and do five reps. | |
| Set 4: This is your max-increase set. Add 12 1/2 pounds (for bench) and 25 pounds (for squat) to the weight that is 90% of your current max for each lift. |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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