A Top 40 Weightlifting Blog

Tuesday, December 24, 2013

Bench Press day 11

It is Christmas Eve and I really enjoy training when others are taking a break. It proves to me that I am dedicated.

Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/12 reps, 315lbs/5 reps.

Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/365lbs.

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

Support Work
Wide Grip Lat Pull Downs - 3 sets/12 reps/160, 180, 200lbs.
Inclined Triceps Extensions - 3 sets/12 reps/35, 40, 40lbs.

I was a bit discouraged during the Pump Phase until I verified the band assistance. After that I decided it was a good Christmas Eve work out.


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