A Top 40 Weightlifting Blog

Thursday, August 11, 2011

Bench Press

Bench felt great today. I was a bit slow to get started but the strength was there.

Warm Up
Stationary Bike - 10 minutes.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 275lbs/3 reps.

Power Phase
Bench Press - 6 sets/1 rep/305lbs, 315lbs/1 rep, 330lbs/1 rep.
*3 minutes rest after each set*

Pump Phase
Bench Press - 3 sets/4 reps/245lbs, 3 sets/3 reps/245lbs.
*3 minutes rest after each set*

Support Work
Bent Over Rows - 4 sets/6 reps/225lbs.
*3 minutes rest after each set*

The bent over rows felt great after the bench work. Nothing else to say...


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