A Top 40 Weightlifting Blog

Monday, February 25, 2013

Swimming and Bench Press

Fun stuff today. I wanted to mix it up a bit so I decided to go for a swim. In my youth I was a very good swimmer. These days I don't cut through the water so much as the water gets out of my way. Still a good way to burn some calories.

Swimming - 600m various (24 laps).

Dried off, changed, and into the weight room.

Warm Up
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/8 reps, 315lbs/1 rep.

Power Phase
Bench Press - 5 sets/1 rep/335lbs.
*4 minutes rest after each set*

Pump Phase
Bench Press (with Titan RAM) - 1 set/4 reps/335lbs, 5 sets/3 reps/335lbs.
*2 minutes rest after each set*

Upper Back Work
Bent Over Barbell Rows - 4 sets/10 reps/155lbs
*walked a lap of indoor track after each set*

Fun, Fun, Fun... Working out at the base gym today didn't disappoint. The weirdos were out again. Female Crossfitter doing Deadlifts with a bar and 10lbs bumper plates. She would slam the poor little thin plates down with every rep. Not just drop the weight but drive it down to the ground. The rubber bumper 10's were bent all over the place. With more sets she would add 10lbs per side. These were normal small plates putting the thin 10lb bumpers in even more distress. She finally quit with 3 extra plates per side. Crazy.


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