Bench Press 25 Mar 09

Great work out!!! Last week was speed work so this week I'm back to near max weights. Here's how I did.

Flat Bench Press - bar/12 reps, 135lbs/12 reps, 135lbs/12 reps (close grip), 225lbs/8 reps, 275lbs/3 reps, 295lbs/1 rep.
3 Board Press - 295lbs/6 reps, 315lbs/5 reps, 315lbs/4 reps, 335lbs/3 reps, 335lbs/2 reps, 345lbs/1 rep.
Flat Bench Flys - 65lbs/8 reps, 75lbs/8 reps, 85lbs/8 reps.
Supported Rows - 105lbs/10 reps, 135lbs/10 reps, 160lbs/8 reps, 180lbs/8 reps.
Seated Machine Shoulder Press - 160lbs/8 reps, 180lbs/8 reps, 190lbs/8 reps, 200lbs/5 reps (fail).
Over Head Dumbbell Ext - 3 sets/8 reps/85lbs
Machine Preacher Curls - 90lbs/10 reps, 95lbs/10 reps, 100lbs/10 reps, drop set 80lbs/6 reps (fail).

I feel stronger now than I have in a while. I would like to compete at the Nova Scotia provincials at the end of May. I haven't set a date for a pre competition program but it will be sometime soon. For now I'll continue to enjoy some workout freedom.

Snowdaddy