A Top 40 Weightlifting Blog

Sunday, November 17, 2013

Bench Press

AMAZING!!! is the word that best describes tonight's Bench Press work out.

Warm Up
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/5 reps.

Power Phase
Bench Press (with wrist wraps) - 350lbs/1 rep, 360lbs/1 rep, 370lbs/1 rep, 375lbs/1 rep.

Pump Phase
alternate the following
Bench Press (with light bands) - 3 sets/6 reps/315lbs minus bands.
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.
Dumbbell OH Triceps Ext - 3 sets/12 reps/35lbs.
Dumbbell Rows - 3 sets/8 reps/105lbs.

In the warm up 315lbs/5 reps was easy. 370lbs and 375lbs are both personal best lifts and I will be ready for the Atlantic Regionals in Shearwater NS 26 to 28 November. Once again I am ready for battle.

375lbs Bench Press


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