A Top 40 Weightlifting Blog

Friday, September 20, 2013

Bench Press

Wanted to push myself a bit more tonight. Numbers were up a little but it didn't finish the way I wanted but still finished strong none the less.

Warm Up
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 275lbs/4 reps.
Light Stretching.

Power Phase
Bench Press - 225lbs/8 reps, 315lbs/2 reps, 335lbs/1 rep, 4 sets/1 rep/345lbs.

Pump Phase
Bench Press (with Titan RAM) - 3 sets/4 reps/345lbs, missed last rep.

Bench Press (with Titan RAM) - 355lbs/1 rep, 365lbs/1 rep, 375lbs/1 rep.
*shorter rest*

OH Plate Extensions  - 3 sets/16 reps/45lbs.
Dumbbell Rows - 80lbs/10 reps, 100lbs/10 reps, 110lbs/8 reps.
Lat Pull Downs - 180lbs/8 reps, 3 sets/6 reps/210lbs.
Cable Triceps Extensions - 3 sets/180lbs/12 reps.

Lots of volume this evening. My upper back, chest, and shoulders are really pumped. Tomorrow is off and I will be Squatting on Sunday evening. I will be trying knee wraps and see if 455lbs+ will go for a ride.


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