A Top 40 Weightlifting Blog

Tuesday, April 03, 2012

Bench Press

The strongest bench training day I've ever had. Here's how it went.

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

Power Phase
Bench Press - 6 sets/1 rep/350lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press - 6 sets/6 reps/275lbs.
*3 minutes rest after each set*
Upper Back Work
Dumbbell Rows - 3 sets/6 reps per side/125lbs.
Triceps Work
OH Plate Extensions - 3 sets/16 reps/45lbs.
The first rep of the power phase felt light. All reps were paused at chest and at lock out. All reps were competition legal. I'm feeling really good. Bring on the weight.


1 comment:

Tom said...

Hi Robert,

Great work on the bench! Do you find that a 3-min rest is optimal? I've found that as I get deeper into a cycle I have to bump the rest to something closer to 5 minutes.

I know that some people recommend up to 7 to 10 minutes rest with other routines. In terms of the Hepburn routines, do you think a longer rest interval matters? Personally, I don't plan on going past 5 minutes.

Many thanks,