A Top 40 Weightlifting Blog

Tuesday, May 15, 2012

Bench Press

It keeps getting better. Another day of solid lifting.

Warm Up
Dynamic Push Ups - 2 sets/16 reps.
Foam Rolling.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press (wrist wraps) - 5 sets/1 rep/360lbs.
*3 to 5 minutes rest between sets*

Pump Phase
Bench Press - 6 sets/6 reps/245lbs.
*3 to 5 minutes rest between sets*

Upper Back Work
One Arm Dumbbell Rows - 3 sets/7 reps per side/135lbs, 1 set/8 reps per side/135lbs.

A really good sticking point on the first set of the Power Phase that I managed to cure by the 3rd set. Now I better get ready for work.


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