A Top 40 Weightlifting Blog

Sunday, January 22, 2012

Bench Press

Cold morning today, -16 degC. In the garage the thermometer said -7 degC even with the fire on. I put the bar on the stove for a couple of minutes to warm it up. The cold didn't deter me from having a great work out.

Warm Up
Push Ups - 2 sets/15 reps (very dynamic)
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Sets
Bench Press - 2 sets/2 reps/315lbs, 3 sets/2 reps/325lbs, 2 sets/1 rep/325lbs.
*Ample rest between sets to recover*

Pump Sets
Bench Press - 6 sets/4 reps/265lbs.
*Ample rest between sets to recover*

Upper Back Work
Dumbbell Rows - 85lbs/8 reps per side, 3 sets/8 reps per side/105lbs.

Really solid work out. The whole thing took about two hours. Right now I'm enjoying a post work out drink and soon it will be lunch.


No comments: