A Top 40 Weightlifting Blog

Saturday, October 12, 2013

Bench Press

Working out again tonight is a great way to start my holiday Thanks Giving long week end. Bench Press is feeling very good. All heavy reps are solid and controlled. A good pause at the start, on my chest, and at lock out.

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

Power Phase
Bench Press - 2 sets/1 rep/345lbs, 3 sets/1 rep/350lbs, 1 set/missed rep/350lbs.

Pump Phase
Bench Press (with light bands) - 3 sets/6 reps/350lbs (260-310lbs)

Extra Stuff
Dumbbell Side Laterals - 2 sets/12 reps/20lbs per.
Dumbbell OH Extensions - 2 sets/12 rep/20lbs per.

Not much to say. Looking forward to relaxing with family tomorrow and eating lots of Turkey.


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