A Top 40 Weightlifting Blog

Monday, October 21, 2013

Bench Press Opener

Bench Press today was exactly where I need it to be. Last Bench work out was laking. Today was on the money.

Warm Up
Shoulder / Arm Rotations.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Bench Press - 365lbs/1 rep, 355lbs/1 rep.

Pump Phase
Bench Press (with light bands) - 3 sets/6 reps/355lbs.

Extra Stuff
Dumbbell Rows - 3 sets/10 reps/105lbs.
Dumbbell Hammer Curls - 3 sets/12 rep/35lbs.
OH Dumbbell Extensions - 3 sets/12 reps/35lbs.

I feel like my training is just dropping into place before this competition. Normally I am ready 2 to 3 weeks out from competition. This time I feel I will peak on the day of the competition. Neat!


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