A Top 40 Weightlifting Blog

Thursday, August 29, 2013

Bench Press Day 4

In kind of a bad mood tonight so I spent my evening with my best buddies. My weights. Since I already did everything this week I figured it wouldn't hurt hitting the bench.

Warm Up
Shoulder Mobility.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/3 reps.

Power Phase
Bench Press - 4 sets/1 rep/345lbs.
*4 minutes rest after each set*

Pump Phase
Bench Press (with Titan RAM) - 6 sets/4, 3, 4, 4, 3, 3 reps/345lbs.
*2 minutes rest after each set*

Extra Stuff
Cable Press Downs - 3 sets/16 reps/30kg.
Dumbbell Rows - 3 sets/10 reps per side/105lbs.

Now it's after my bed time. Night, night.


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