A Top 40 Weightlifting Blog

Friday, December 20, 2013

Bench Press extra day

Feeling like bending a bar today. I stepped out into my garage for some Bench Press. I am glad I did.

Warm Up
Light Stretching and Mobility Work.
Bench Press - 135lbs/16 reps, 225lbs/10 reps, 315lbs/7 reps (PB) VIDEO

Power Phase
Bench Press (with wrist wraps) - 3 sets/1 rep/365lbs.
*ample rest between sets*

Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/6, 6, 4, 4, 4, 4 reps/275 to 325lbs.
*ample rest between sets*

Support Work
Dumbbell Hammer Curls - 3 sets/12 + 6 reps/40lbs per dumbbell.
OH Triceps Extensions - 3 sets/12, 14, 16 reps/40lbs per dumbbell.
Bent Over Dumbbell Rows - 3 sets/6, 7, 8 reps/145lbs per side.

One of my strongest Bench Press work outs to date. I am very pleased with my progress. Now it's time to rest up and enjoy the week end with my family. Squats on Sunday or Monday.


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