A Top 40 Weightlifting Blog

Monday, December 16, 2013

Bench Press day 7

Last weeks schedule was crazy. Time to get back on track. Bench today was a bit tougher than last week as I've only had three days rest instead of a full week. Now I'm back on schedule.

Warm Up
Light Stretching.
Bench Press - 135lbs/16 reps, 225lbs/10 reps, 315lbs/4 reps.

Power Phase
Bench Press - 7 sets/1 rep/355lbs
*5 minutes rest after each set*

Pump Phase
Bench Press (with light bands) - 6 sets/4, 4, 3, 3, 3, 4 reps/355lbs (minus light bands)
*2 minutes rest after each set*

I feel sore still after last week's training so I didn't want to push it too much. Now to rest up a few days and get ready for some epic Deadlifts.


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