A Top 40 Weightlifting Blog

Saturday, November 02, 2013

Bench Press

Training today with my son. Showing him the finer points of the Bench Press. He did quite well for his first time. 38lbs/5 reps 78lbs BW. My bench today was very good.

Warm Up
Shoulder Mobility and Stretching.
Bench Press - 135lbs/12 reps, 135lbs/6 reps (NG), 225lbs/8 reps.

Power Phase
Bench Press - 6 sets/1 rep/335lbs, 1 set/2 reps/335lbs.

Pump Phase
Bench Press (with light bands) - 3 sets/6 reps/335lbs.

Extra Stuff
alternate the following
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.
Dumbbell OH Extensions - 3 sets/12 reps/35lbs.
Seated Dumbbell Curls - 3 sets/12 reps/35lbs.

Feeling really good right now. The presses all felt very solid and controlled. Next competition is at the end of this month. I'm sure I will be ready for a new PB on the bench.


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