A Top 40 Weightlifting Blog

Wednesday, October 19, 2011

Haevy Bench Press + Chains Day 17 of 21

Working nights this work so I was sleeping this morning and a bit late getting into the gym. This however didn't effect my power.

Warm Up
Stationary Bike - 5 minutes.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 255lbs/4 reps.

Working Sets
Heavy Bench Press + Chains - 2 sets/1 rep/255lbs + 130lbs chain, 2 sets/1 rep/265lbs + 130lbs chain, 1 set/1 rep/270lbs + 130lbs chain.

Upper Back Work
alternate the following
Bent Over Barbell Rows - 4 sets/8 reps/225lbs.
High Cable Press Downs - 4 sets/12 reps/30lbs.

Oh Ya!!! That's 400lbs on the bench!!! I know not really but a PB for sure. Now it's time to get ready for work.


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