A Top 40 Weightlifting Blog

Wednesday, October 24, 2012

Bench Press

Moving up on the bench. Six sets at 355lbs seemed like plenty last week. Now with less than one month till the competition it's time to move up in weight.

Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/2 reps.
More Stretching.

Power Phase
Bench Press - 4 sets/1 rep/360lbs.
*5 minutes rest between sets*

Pump Phase
Bench Press with Titan RAM - 6 sets/3 reps/375lbs.
*3 minutes rest between sets*

Triceps Work
Cable Extensions - 3 sets/12 reps/45kg.
OH Plate Extensions - 3 sets/12 reps/45lbs (stretching).

Biceps Work
Alt Dumbbell Curls - 3 sets/16 reps/50lbs.

Really good work out. The Power Phase felt comfortable and controlled. All Power Phase presses were done with out wrist wraps. The Pump Phase reps started feeling heavy when I forgot to focus on an explosive press off my chest. After that they flew up with control. Easily the strongest Bench Press work out to date.


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