A Top 40 Weightlifting Blog

Wednesday, March 18, 2009

Bench Press 18 Mar 09

Instead of benching near or at 1RM I decided to do some speed work. Here's how bench day went.

Flat Bench Press - 135lbs/12 reps, 185lbs/8 reps.
Speed Work - 10 sets/3 reps/235lbs.
Flat Bench Dumbbell Flys - 2 sets/8 reps/65lbs.
Supported Rows - 135lbs/8 reps, 180lbs/6 reps, 180lbs/6 reps.
Bent Over Barbell Rows - 135lbs/10 reps, 135lbs/10 reps, 185lbs/10 reps.
Over Head Dumbbell Extensions - 3 sets/8 reps/85lbs.
Machine Preacher Curls - 70lbs/10 reps, 90lbs/10 reps, 100lbs/10 reps, 110lbs/10 reps.

I forgot to do shoulder presses today but I feel good for adding bent over rows. When I finish my home gym I won't have fancy machines so I have to get used to barbell/dumbbell movements. Friday is Deadlifts. I'll be doing speed work for deadlifts as well but I'll also be practicing Sumo Deadlift partials.

Snowdaddy

1 comment:

Burn-to-Live-Live-to-Burn said...

Hey man. Looks like training is going well. What you going to have in your home gym?