A Top 40 Weightlifting Blog

Tuesday, May 28, 2013

Bench Press

What a crazy week end. 2013 Nova Scotia Provincials. I got into Halifax at 1800hrs ready to write my Provincial level officials exam. I passed with 87.5%. At 1930hrs it was time to set up for the competition. I finally got into my hotel room at 2300hrs and crashed hard. Up the next morning at 0530hrs to be in for weigh-ins. The practical portion of the officials exam I had to be judged being a judge which took from 0900hrs till 1500hrs. At this point I'm spent and I still have to get ready for the Bench only competition. I finally got shirted up at 1900hrs and started benching at 1930hrs. By the time I got home it was 2315hrs. Crazy long day.
Oh ya, I only managed to get my opener of 200kg. I missed 207.5kg twice.

2013 Nova Scotia Provincials 200kg Bench Press

Todays work out was also crazy. I'm squating with a buddy on Wednesday so today I had to bench.

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

Power Phase
Bench Press - 6 sets/2 reps/315lbs. (varrying grip every set).
*3 minutes rest after each set*

Pump Phase
Bench Press (with light bands) - 6 sets/6 reps/315lbs (255lbs to 285lbs).
*2 minutes rest after each set*

Forearm Work
Seated Dumbbell Concentration Curls - 5 sets/8 reps per arm/35lbs.

Upper Back Work
Dumbbell Rows - 3 sets/10 reps per arm/105lbs.

I did this work out on an empty stomach. Now it's time to EAT!!!


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