A Top 40 Weightlifting Blog

Tuesday, July 24, 2012

Bench Press

Much better work out than last week. Today I started lighter and worked the techneque before going up in weight. But first I did Deadlifts on Monday. I was called into work early Monday morning (0230hrs) and didn't get to bed until 0530hrs. I slept until 1130hrs before going out to lift. I did manage a good lift but it certainly wasn't a full work out.

Monday Deadlifts

Warm Up
Foam Rolling.
Paused Squats - 2 sets/6 reps/135lbs.
Deadlifts - 405lbs/4 reps.

Power Phase
Deadlifts (raw, no belt) - 495lbs/2 reps, 495lbs two more singles.

At this point I called it quits.

Here's today's damage

Warm Up
Foam Rolling.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps, 315lbs/2 reps.

Power Phase
Bench Press - 3 sets/1 rep/335lbs, 3 sets/1 rep/345lbs
*3 minutes rest after each set*

Pump Phase
Bench Press - 5 sets/5 reps/276lbs, 1 set/6 reps/275lbs.
*2 minutes rest after each set*

Core Work
Stability Ball Sit Ups - 4 sets/25 reps.

Lat Work
Straight Arm Push Downs - 2 sets/12 reps/25kg, 2 sets/12 reps/30kg.

Triceps Work
Lying Dumbbell Extensions - 3 sets/12 reps/35lbs dumbbells.

Like I said, a really good work out. Not my strongest but I certainly hit it. Core work today was much needed. It's been a while and I'm starting to feel the weak core in my back. Tomorrow is a break, Thursday I'll be squating.


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