A Top 40 Weightlifting Blog

Wednesday, March 28, 2012

Bench Press

Yesterday was a great Powerlifting day indeed. Bench Press in the morning then drive to Halifax to partake in a Powerlifting Clinic at Stadicona. Powerlifting is definately growing especially in the Canadian Forces.

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

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

Pump Phase
Bench Press - 6 sets/5 reps/275lbs.
*3 to 5 minutes rest between sets*

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

At the Stadacona Powerlifting Clinic all aspects of the Bench Press were discussed. Competitive technique, varying grip widths, paused presses, rack presses, floor presses, board presses, band presses, and lots of other training techniques. A really great way to spend two hours. I was also shown for the first time ever how to foam roll. I found it quite painfull but rewarding. Today my back feels great. A foam roller will be my next purchase for my gym.


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