A Top 40 Weightlifting Blog

Thursday, December 04, 2008

Wednesday Dec 3 Bench Day

My back still feels about the same as it did last week end. It doesn't hurt but I know it's there. Here's how bench went.

Warm Up - 5 minute Arc Trainer.
*super set*
Pull Ups - (assistance) 130lbs/8 reps, 120lbs/8 reps, 110lbs/8 reps.
Dips - (assistance) 90lbs/8 reps, 80lbs/8 reps, 70lbs/8 reps.

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 275lbs/3 reps.
3 Board Bench Press - 295lbs/6 reps, 295lbs/5 reps, 315lbs/4 reps, 315lbs/3 reps, 315lbs/2 reps, 335lbs/1 rep.
Bench Press - 225lbs/10 reps felt very light.
Supported Rows - 90lbs/8 reps, 135lbs/8 reps, 180lbs/8 reps.

Core Work
Crunches 10 sec hold - 10 reps.
Side Plank - 30 sec.
Side Plank - 30 sec.
Front Plank - 30 sec.
Crunches 10 sec hold - 10 reps.
Abdominal Stretch
Weighted Twists (18lbs bar) - 40 reps.

Another great work out. Again I was short on time. I wanted to do more core work but I had to go to work. The bench press (225lbs) after the board presses was effortless. My muscles felt fatigued but the bar felt almost weightless. Hummmmm? The core work is getting easier. I searched the net last night and came up with a some new exercises and a few variations on the ones I'm currently doing. Friday is deadlift day.


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