A Top 40 Weightlifting Blog

Monday, December 30, 2013

Bench Press day 14

Today's work out was a real tough one. I had to dig deep to finish.

Warm Up
Shoulder Mobility and Stretching.
Bench Press - bar/12 reps, 135lbs/16 reps, 225lbs/12 reps, 315lbs/7 reps.

Power Phase
Bench Press (with wrist wraps) - 5 sets/1 rep/365lbs.
*5 minutes rest after each set*

Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/5, 5, 4, 4, 4, 4 reps/300lbs to 320lbs.
*2 minutes rest after each set*

Support Work
Dumbbell Hammer Curls - 3 sets/12 reps/37lbs.
OH Dumbbell Extensions - 3 sets/12 reps/37lbs.
Bent Over Dumbbell Rows - 3 sets/8 reps/140lbs.
Cable Press Downs - 3 sets/12 reps/25kg.

Right now, as usual after a hard work out, I am enjoying a great pump. My post work out drink is coursing through my muscles. I feel thick and huge. I feel PERFECT! Today's work out was not my strongest but it was controlled and powerful!


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