A Top 40 Weightlifting Blog

Monday, May 07, 2012

Bench Press

Really felt thick and strong tonight. Muscles felt pumped even before starting the work out.

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/355lbs, 1 set/1 rep/365lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press - 1 set/7 reps/285lbs, 5 sets/6 reps/285lbs.
*3 minutes rest after each set*

Upper Back Work
Bent Over Dumbbell Rows - 4 sets/7 reps per side/135lbs.
*3 minutes rest after each set*

What a grind em up work out. For the first time I almost hit failure on my Pump Phase. The last two reps of the last two sets took a lot of concentration but I gutted them out. Amazing work out! I made sure my last set of 355lbs was really paused but I'm afraid the 365lbs was for show, touch and go.


1 comment:

Anonymous said...


Not surprised you almost hit failure on pump sets. If you figure that 365 is 1RM for the day, you just performed 37 reps @78% of RM. I ran a similar program like this and I dropped my pump sets down to two and ran aaround 72% of daily weight and performed them after some auxiliary work.

I read that Doug suggested dropping them all together later in his career. As you get older, less voulme is needed. I am 51 and cannot use volume i did in my late 30's...simply do not recover well.