A Top 40 Weightlifting Blog

Tuesday, February 21, 2012

Bench Press

Another strong bench work out. Today I was feeling like I was pushing close to my limit.

Warm Up
Dynamic Push Ups - 2 sets/15 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps.

Power Phase
Bench Press - 6 sets/1 rep/345lbs.
*3 to 5 minutes rest between sets*

Pump Phase
Bench Press - 6 sets/4 reps/285lbs.
*3 to 5 minutes rest between sets*

Upper Back Work
Dumbbell Rows - 4 sets/8 reps per side/105lbs.

Dumbbell Side Laterals - 4 sets/12 reps/20lbs (just for the feel).

Felt great today. The last set of power phase I did flare my elbows a bit on the press. I guess that should be expected. All reps were paused at the top, chest, and again at lock out. Competition style.


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