A Top 40 Weightlifting Blog

Thursday, February 14, 2013

Bench Press

Got into the gym at work for a work out today. We purchased some new equipment and I was excited to try some of it out.

Warm Up
Bench Press - bar/20 reps, 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press - 6 sets/2, 1, 2, 1, 2, 1 reps/315lbs
*5 minutes rest between sets*

Pump Phase
Bench Press - 6 sets/6 reps/225lbs.
*3 to 4 minutes rest between sets*

Upper Back Work
Bent Over Barbell Rows - 3 sets/10 reps/135lbs, 2 sets/10 reps/185lbs.
Power Cleans - 4 sets/1 rep/135lbs, 2 sets/1 rep/185lbs. (missed 225lbs twice).

Triceps Work
OH Plate Extensions - 4 sets/12 reps/45lbs.


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