A Top 40 Weightlifting Blog

Tuesday, April 09, 2013

Bench Press

Up early today to Bench Press at work. Right now I'm suffering from my lack of sleep. YAWN!!!

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

Power Phase
Bench Press - 4 sets/1 reps/350lbs.
*4 minutes rest after each set*

Pump Phase
Bench Press (with light bands) - 6 sets/4, 5, 4, 6, 4, 7 reps/350lbs (270 to 300lbs)
*3 minutes rest after each set*

Bent Over Barbell Rows - 4 sets/10 reps/135lbs.
Ab Sling Knee Ups - 20, 15, 15 reps.

Really good work out. Not much to say about it. Really good.


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