A Top 40 Weightlifting Blog

Saturday, January 26, 2008

Friday Max Effort Bench

It feels great to finally finish a full week of training. Here's how Friday went.

Flat Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/4 reps.
*set rack to about 3 boards height*
Rack Press - 315lbs/4 reps, 365lbs/1 rep, 335lbs/1 rep.

Close Grip Bench Press - 4 sets, 6 reps, 225lbs.
Bent Over Rows - 225lbs/6 reps, 275lbs/6 reps, 295lbs/6 reps.
*super set*
Lat Pull Downs - 3 sets
Machine Flys - 3 sets

A good work out. I was a bit disappointed with the rack presses. I thought I could have pressed 365lbs for 3 reps. Oh well there's always next time. The bent over rows felt very strong and next week I'll be going up to 315lbs. I didn't lift weights for pull downs or flys because the weight really didn't matter. I just did these exercises for feel and for a good stretch before taking two days off this week end. See ya Monday.


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