A Top 40 Weightlifting Blog

Monday, April 23, 2012

Bench Press

Wow! What a pump! Another week and yet another Bench Press personal best.

Warm Up
Foam Rolling - Mostly upper back.
Dynamic Push Ups - 2 sets/12 reps.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps.

Power Phase
Bench Press - 4 sets/1 rep/355lbs, 1 set/1 rep/365lbs!!!
*3 minutes rest between sets*

Pump Phase
Bench Press - 6 sets/8 reps/225lbs (very dynamic).
*3 minutes rest between sets*

Upper Back Work
Bent Over Dumbbell Rows - 4 sets/8 reps per side/125lbs.
*3 minutes rest between sets*

A little known fact... My first bench only competition I wore a bench shirt for the first time in competition and 365lbs buried me. I couldn't get the weight off my chest. This evening I did 365lbs RAW!!! No wrist wraps and no hand off. In fact, I feel like I'm good for 375lbs. Doug Hepburn you sure do know how to design training programs. Every week I get stronger and stronger. I dropped the pump phase a bit and worked the dynamic properties of the bench. I wonder what next week will bring.


1 comment:

Billy said...

nice info, it seems easy and simple to follow, thanks a lot