A Top 40 Weightlifting Blog

Monday, February 27, 2012

Bench Press

Benching tonight was HEAVY. Eventhough I could really feel the weight tonight and my form started to break down just a bit I still managed all the weights.

Warm Ups
Dynamic Push Ups - 2 sets/15 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Bench Press - 7 sets/1 rep/345lbs
*3 to 5 minutes rest between sets*

Pump Phase
Bench Press - 1 set/5 reps/285lbs, 5 sets/4 reps/285lbs.
*3 to 5 minutes rest between sets*

Upper Back Work
Dumbbell Rows - 3 sets/9 reps per side/105lbs.

A good solid work out. Next bench work out I'll be doing a deload with lighter weights, still lower reps, but lots of sets.


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