A Top 40 Weightlifting Blog

Tuesday, June 12, 2012

Bench Press

I have no idea where my awesome bench press went to. Today was a bit better but still not the same pressing power that I had a few weeks ago. I did however punish myself with the weight I could handle.

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

Power Phase
Bench Press - 9 sets/1 rep/340lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press - 3 sets/7 reps/245lbs, 3 sets/6 reps/245lbs.
*3 minutes rest after each set*

Upper Back Work
Dumbbell Rows - 135lbs/6, 8, 8, 8, 8 reps.
*3 minutes rest after each set*

Over Head Plate Ext - 3 sets/12 reps/45lbs.

Right now I'm enjoying a huge pump and my post work out drink. I started late today so now I gotta get ready for work.


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