A Top 40 Weightlifting Blog

Wednesday, March 25, 2009

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.


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