A Top 40 Weightlifting Blog

Saturday, April 06, 2013

Bench Press in Gear

Yesterday was my first day back in a bench shirt since the 2011 Nationals. Training leading up to the I managed a 250kg 2 board press and a 230kg full range press. At Nationals I pressed 205kg.

Warm Up
Light Stretching.
Classic Bench Press - 135lbs/12 reps, 225lbs/8 reps,315lbs/3 reps.

Working Sets
Bench Press (in Titan Fury sz 52) - 315lbs 3 board / 3 reps, 365lbs 3 board / 3 reps, 405lbs 3 board / 3 reps, 455lbs 2 board / 1 rep (too easy), 455lbs full range / miss.

Pump Phase
Classic Bench Press - 3 sets/6 reps/225lbs.

Not a great performance but not too bad for the first time back. A few observations; shirt needs to be seated on shoulders better, I need more speed off my chest. Other than that everything seemed really good. My body position on the bench was good, I held the weights no problem, and I did a decent job of keeping my elbows tucked. I'm sure the Provincials in May will lead to a PB.


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