A Top 40 Weightlifting Blog

Tuesday, April 23, 2013

Bench Press

Same as Squats yesterday my Bench Press tonight in the garage didn't disappoint. Feeling strong.

Warm Up
Bench Press - 135lbs/16 reps.
Bench Press - 135lbs/16 reps, 225lbs/10 reps, 315lbs/2 reps.

Power Phase
Bench Press - 4 sets/1 rep/355lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press (with medium bands) - 1 set/5 reps/355lbs - bands (TOO LIGHT!!!)
Bench Press (with light bands) - 6 sets/4, 4, 5, 5, 5, 4 reps/365lbs (300lbs to 320lbs)
*3 minutes rest after each set*

Extra Stuff
alternate the following
Dumbbell Rows - 3 sets/8, 10, 12 reps/105lbs.
Cable Press Downs - 3 sets/12 reps/30kg.

This Friday I'm travelling to Halifax for a Military only Bench Press competition. My best competition classic Bench Press is 160kg. Friday I would like 165kg.


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