A Top 40 Weightlifting Blog

Tuesday, June 19, 2012

Bench Press

Tough one tonight. Spent 90% of my day driving. Sitting on my butt is not very good for getting ready to lift. Today's numbers are still lacking the power of a few weeks ago but... I am trying.

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

Power Phase
Bench Press - 6 sets/1 rep/350lbs (really bad sticking point).
*3 minutes rest between sets*

Pump Phase
Bench Press - 6 sets/4 reps/275lbs.
*3 minutes rest between sets*

Upper Back Work
High Bent Over Rows - 3 sets/12 reps/135lbs, 3 sets/12 reps/185lbs.

Right now I'm barely conscious. Time for a post work out drink, shower, watch a movie, then off to bed.


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