A Top 40 Weightlifting Blog

Tuesday, March 20, 2012

Bench Press

I seem to have lost a little strength since before my break week but I'm not letting it slow me down. Still hitting the weights hard.

Warm Up
Dynamic Push Ups - 2 sets/16 reps.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/2 reps.

Took it easy on the 315lbs to save power for the Power Phase.

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

Pump Phase
Bench Press - 6 sets/4 reps/275lbs.
*3 minutes rest between sets*

Upper Back Work
Dumbbell Rows - 4 sets/6 reps per side/125lbs.

Arm Work
alternate the following
Over Head Plate Extensions - 4 sets/16 reps/45lbs.
Alternating Dumbbell Curls - 4 sets/12 reps/40lbs dumbbells.

Everything feels good. My set up is solid and the same every time. I do however have to focus on keeping my elbows tucked. They tend to flair a bit when the weight gets heavy. Good work out.


1 comment:

McLifter said...

Nice pressing buddy! I see the tried and true Hepburn routine is working well for you. I'm impressed with the 345 for the singles! Struggling with 330 off of a board out here on the Prairies right now.