A Top 40 Weightlifting Blog

Monday, December 02, 2013

Bench Press Day 2

OUTSTANDING WORKOUT!!! Best describes today's Bench Press training. Feeling strong!

Warm Up
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/8 reps, 315lbs/3 reps.

Power Phase
Bench Press - 5 sets/1 rep/355lbs.
*5 minutes rest after each set*

Pump Phase
Bench Press (with light bands) - 6 sets/3 reps/355lbs (minus bands).
*2 minutes rest after each set*

Support Work
alternate the following
Dumbbell Hammer Curls - 3 sets/12 reps/40lbs.
Dumbbell OH Extensions - 3 sets/12 reps/40lbs.
Dumbbell Rows - 3 sets/6 reps per side/145lbs.

Cable Press Downs - 2 sets/12 reps/25kg.

Right now I'm enjoying a huge pump and all the hormones that go along with it. If all my future work outs go like these first two days I will have no problem meeting my goals for Nationals.


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