A Top 40 Weightlifting Blog

Wednesday, October 02, 2013

Bench Press

Solid work out today. I may have come up with a solution to why my bench press is lagging compared to last year at this time. Recently in Bench Press training I have be using a "Touch and Go" style. Today I made sure to take an extended pause on my chest. This really helped me focus on the dynamic pressing power. From now on I will work the pause.

Warm Up
Shoulder Mobility Exercises.
Bench Press - 135lbs/12 reps, 185lbs/12 reps, 225lbs/10 reps, 315lbs/2 reps.

Power Phase
Bench Press (2 second pause on chest) - 6 sets/1 rep/335lbs, 1 set/1 rep/340lbs.

Pump Phase
Bench Press (with light bands) - 7 sets/6, 6, 6, 6, 6, 5, 3 reps/340lbs

Extra Stuff
OH Plate Extensions - 3 sets/16, 18, 20 reps/45lbs.
Plate Curls - 3 sets/16, 18, 20 reps/45lbs.


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