A Top 40 Weightlifting Blog

Tuesday, February 23, 2010

Dynamic Effort Bench Press

The bench felt really good today. I thought I might be a bit spent from max effort bench last week but everything seems to be good.

Warm Up - Stationary Bike - 5 minutes.
Speed Bench Press - warm up, 7 sets/3 reps/205lbs, 3 sets/3 reps/225lbs.
CG Rack Press - 4 sets/6 reps/225lbs.
Bent Over Cambered Bar Rows - 4 sets/8 reps/220lbs.
Dumbbell Concentration Curls - 3 sets/10 reps/45lbs.
Up Right Plate Rows - 3 sets/12 reps/45lbs.

During the speed bench I always vary my grip moving a finger either in or out on every set. On the rack press I strung a bungee cord across the rack to add a bit more resistance at the top of my press. I guess it adds about 20-30lbs at full extension.


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