A Top 40 Weightlifting Blog

Tuesday, August 21, 2012

Bench Press

Driving course today finished several hours early so I spent this wonderful afternoon with the garage door open pressing on the bench.

Warm Up
Dynamic Push Ups - 2 sets/12 + 4 reps.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press - 6 sets/1 rep/345lbs.
*4 minutes rest after each set*

Pump Phase
Bench Press - 2 sets/6 reps/275lbs, 4 sets/5 reps/275lbs.
*3 minutes rest after each set*

Triceps Work
Lying Dumbbell Extensions (lbs per dumbbell) - 40lbs/12 reps, 50lbs/12 reps, 50lbs/12 reps.
OH Plate Extensions - 3 sets/12 reps/45lbs.
Plate Curls - 3 sets/12 reps/45lbs.

Another great work out!!! Now it's time to go to the hardware shop to find some stuff to repair my lat pull down cable. PS enjoying the pump right now.


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