A Top 40 Weightlifting Blog

Thursday, June 07, 2012

Bench Press

I knew going to the well once too often would eventually lead to failure. Not really failure, that's a poor choice of words. More like not a success.

Warm Up
Foam Rolling.
Dynamic Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Bench Press - 365lbs miss, felt extremely heavy. 6 sets/3 reps/315lbs.
*5 minutes rest between sets*

Pump Phase
*super set the following*
Flat Bench Dumbbell Flys - 4 sets/10 reps/40, 45, 50, 55lbs.
Lying Dumbbell Triceps Ext - 4 sets/8 reps/40, 45, 50, 55lbs.
Band Lat Press Downs - 4 sets/12 reps/grey band.
*5 minutes rest between super sets*

First time doing doing bodybuilding type movements and higher reps. I was still able to keep the Hepburn spirit about the training with a Power and Pump Phase. Right now my pecs are really pumped. All Bench Press reps were paused top, chest, and at lock out. The flys were light but I kept the movement slow to stretch on the eccentric portion of the movement and dynamic on the contraction. Nice way to switch up training a bit.


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