A Top 40 Weightlifting Blog

Tuesday, January 18, 2011

3 Board Press

Just mixing things up a bit before I start my pre competition training for the 2011 Canadian Bench Press Nationals in Charlottetown PEI.

Warm Up
Stationary Bike - 5 minutes.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/6 reps, 225lbs/6 reps, 275lbs/6 reps, 315lbs/1 rep.

Working Sets
3 Board Press - 315lbs/6 reps, 365lbs/3 reps, 385lbs/1 rep, 385lbs/2 reps, 385lbs/2 reps.

Support Work
Single Arm Dumbbell Rows - 4 sets/8 reps/85lbs per arm.
Band Press Downs - 3 sets/12 reps/doubled light band.
Dumbbell Side Laterals - 2 sets/12 reps/25lbs per arm.

Tonight's work out was good considering I haven't benched heavy with boards in several months. I do need some work before I'm ready to do battle at Nationals. There's lots of time to strengthen any of my weaknesses.

Yesterday I forgot to post my work out.

Warm Up
5 minutes Stationary Bike.
Squats - 135lbs/6 reps.

Alternate the following 5 times
Squats - 225lbs/6 reps.
Ab Sling Knee Ups - 12 reps.

Quite a taxing work out. I was really feeling it after the last set of squats. I didn't feel the core work until I got up the next morning when my abs tightened up during my shower.

Tomorrow I'll be resting then do some deadlifts later in the week.


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