A Top 40 Weightlifting Blog

Tuesday, April 10, 2012

Bench Press

My side seemed to get better as the day went along. This inspired me to try bench press tonight. I started slow and found that the bench didn't aggravate my side. In fact it loosened it up.

Warm Up
Dynamic Push Ups - 2 sets/16 reps.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/3 reps (felt very light could have done 5 to 6 reps).

Power Phase
Bench Press - 6 sets/1 rep/350lbs, 1 set/1 rep/355lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press - 3 sets/7 reps/275lbs, 3 sets/6 reps/275lbs.
*3 minutes rest after each set*

Upper Back Work
Dumbbell Rows - 55lbs/12 reps per side, 3 sets/6 reps per side/125lbs.
*3 minutes rest after each set*

Triceps Work
OH Plate Extensions - 3 sets/16 reps/45lbs.

A really quick work out. Of course all reps were paused on the start, chest, and at lock out. Competition legal. I started light with the dumbbell rows to see how my side would feel. No problems, lets give er'.


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