A Top 40 Weightlifting Blog

Tuesday, January 21, 2014

Bench Press

Still getting stronger but the work outs are getting tougher.

Warm Up
Leg Swings and lots of Stretching.
Shoulder mobility.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/5 reps.

Power Phase
Bench Press (with wrist wraps) - 7 sets/1 rep/365lbs (last set was 370lbs)
*5 minutes rest after each set*

Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/5, 5, 5, 4, 4, 4 reps/305lbs to 320lbs.
*ample rest but less than 5 minutes*

Support Work
Dumbbell Rows - 3 sets/8, 10, 10 reps/145lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/42.5lbs.
Dumbbell OH Extensions - 3 sets/12 reps/42.5lbs.

A really tough work out. The Pump Phase was difficult. Time to eat and time for some rest.


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