A Top 40 Weightlifting Blog

Sunday, December 15, 2013

Bench Press Day 5

Slow Friday night at work meant I hit the bench for some Bench Press.

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

Power Phase
Bench Press - 6 sets/1 rep/355lbs.
*ample rest between sets*

Pump Phase
Bench Press - 6 sets/4, 4, 4, 3, 3, 4 reps/275lbs.
*shorter rest between sets*

Support Work
Dumbbell Hammer Curls - 3 sets/12 reps/40lbs.
Dumbbell OH Extensions - 3 sets/12 reps/40lbs.

Two days later and I'm still feeling a good upper body pump. This week was ridiculous busy so my lifting schedule was all over the place. I did get the essentials done which counts. These next few weeks will be much better.


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