A Top 40 Weightlifting Blog

Friday, April 12, 2013

Bench Press

Had some time this evening to work out. Doing Deadlifts yesterday my only option was to hit the bench. Tonight did not disappoint. Much better than last Bench Press work out. The weights felt much more control.

Warm Up
Bench Press - 135lbs/16 reps, 225lbs/8 reps.
Bathroom Break.
Bench Press - 225lbs/8 reps, 315lbs/2 reps.

Power Phase
Bench Press (no wraps) - 5 sets/1 rep/350lbs.
*3 minutes rest after each set*

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

Much better. No wrist wraps for any of the sets except the last Pump Phase set. All Power Phase Bench Presses were competition legal with a good pause on the chest and at lock out. Tomorrow will be a rest with Squats on Sunday.


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