A Top 40 Weightlifting Blog

Tuesday, October 15, 2013

Bench Press

Really pleased with today's work out. Although I didn't get the Power Phase the way I wanted it I felt much stronger on the bench than the last few work outs.

Warm Up
Stretching and Rolling.
Bench Press - 135lbs/12 reps, 185lbs/10 reps, 225lbs/6 reps.

Power Phase
Bench Press - 315lbs/1 rep, 345lbs/1 rep, 365lbs/miss, 365lbs/miss
The second single @ 345lbs was so easy I thought for sure 365lbs would go today.

Pump Phase
Bench Press (with light bands) - 6 sets/3, 3, 3, 3, 3, 4 reps/365lbs (275-325lbs)

Extra Stuff
Bent Over Dumbbell Rows - 3 sets/8, 8, 10 reps/105lbs.
Cable Press Downs - 3 sets/12 reps/25kg (feeling the stretch).
OH Plate Extensions - 4 sets/12 reps/45lbs.
Plate Curls - 4 sets/12 reps/45lbs.
Dumbbell Hammer Curls - 2 sets/12 reps/30lbs.
OH Dumbbell Extensions - 1 set/12 reps/30lbs.

The adductor strain from yesterday is slowly going away. Several times during today's work out I sat on a slam ball and rolled out the problem area. Now it feels much better. I also really liked doing the Dumbbell OH and Hammer Curl work. A bit heavier than the plates I will start to incorporate them into my work out. Now it's time to eat.


No comments: