A Top 40 Weightlifting Blog

Wednesday, January 11, 2012

Bench Press

Now that the PT test is done it's time to start bending bars. I noticed a really nice carry over in my bench press from last November so I upped my numbers a bit.

Warm Up
Stationary Bike - 10 minutes.
Push Ups - 2 sets/10 reps (dynamic).
Bench Press - 135lbs/12 reps, 225lbs/8 reps.

Power Phase
Bench Press - 5 sets/1 rep/315lbs.
*3 minutes rest between sets*

Pump Phase
Bench Press - 6 sets/3 reps/265lbs.
*2 minutes rest between sets*

Core Work
Ab Sling Knee Ups - 4 sets/10 reps.

The garage was cold today. -10 degC outside and the thermometer inside the SANCTUM said 0 degC even with the fire on. The bar was cold which made it hard to grip tightly. All this was done with an empty stomach.


No comments: