A Top 40 Weightlifting Blog

Friday, March 13, 2009

Bench Press 13 Mar 09

My bench work outs are finally coming together. I've messed around with several exercises and I've come up with a plan I feel works well for my bench press. Here's today's work out.

Flat Bench Press - Bar/12 reps, 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps, 295lbs/1 rep.
Three Board Press - 295lbs/6 reps, 315lbs/4 reps, 335lbs/3 reps, 355lbs/1 rep.
Drop Set Flat Bench Press - 245lbs/6 reps.
Flat Bench Flys - 60lbs/8 reps, 70lbs/8 reps.
Supported Rows - 90lbs/8 reps, 135lbs/6 reps, 180lbs/6 reps.
Seated Machine Shoulder Press - 150lbs/10 reps, 180lbs/6 reps, 180lbs/6 reps.
Over Head Dumbbell Extensions - 3 sets/80lbs/8 reps.
Machine Preacher Curls - 50lbs/12 reps, 70lbs/12 reps, 90lbs/10 reps.

I very busy work out but I was only in the gym for 1.5 hrs. At the end I tried some preacher curls on a machine I've never used before. Instead of solid handles they swivel. This has been the biggest problem I've had with preachers, poor wrist ergonomics. By swivelling the handles allow free movement of the wrists. I like it very much.
Oh ya, the 355lbs 3 board press I believe is a new PB for me.


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