A Top 40 Weightlifting Blog

Monday, October 01, 2012

Bench Press

Went to the Powerhouse this morning for some fun and games. A buddy of mine from work wanted to learn a few things so he came along for the bar bending.

Warm Up
Light Stretching.
Foam Rolling.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Bench Press - 7 sets/1 rep/355lbs.
*5 minutes rest between sets*

Pump Phase
Bench Press with Titan RAM - 3 sets/4 reps/365lbs, 2 sets/3 reps/365lbs, 1 set/2 reps/385lbs.
*3 to 4 minutes rest between sets*

Back Work
Dumbbell Rows - 3 sets/8 reps/75lbs, 105lbs, 105lbs.
WG Lat Pull Downs - 3 sets/8 reps/160lbs, 180lbs, 180lbs.

I'm finally on a diet. On the 26th Sept I weighed in at 339lbs. Today at noon I weighed in at 332lbs. I guess everything is going well. The Bench Presses went very well today. As strong as I've ever been.


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