A Top 40 Weightlifting Blog

Wednesday, October 09, 2013

Bench Press

Todays work out made up for the pitifull attempt yesterday. Bench Press felt strong and dynamic.

Warm Up
Shoulder Mobility.
Lots of Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps.

Power Phase
Bench Press (with wrist wraps) - 335lbs/1 rep, 355lbs/1 rep, 355lbs/1 rep, 360lbs/1 rep.

Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/6, 5, 5, 5, 3+2, 4+2 reps/300lbs to 320lbs.

Extra Stuff
OH Plate Extensions - 3 sets/16 reps/45lbs.
Plate Curls - 3 sets/16 reps/45lbs.
Dumbbell Side Laterals - 3 sets/12 reps/20lbs.

Strong work out. All reps had a really good pause and competition legal. Everything is coming together or at least bench is.


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