A Top 40 Weightlifting Blog

Tuesday, January 28, 2014

Bench Press

Today I got out of work a little early to do some Bench Press. I didn't have 2.5lbs plates so I had to go a bit heavier than planned.

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

Power Phase
Bench Press (with wrist wraps) - 2 sets/1 rep/365lbs, 3 sets/1 rep/375lbs.
*not timed but aprox 5 minutes rest between sets*

Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/5, 4, 5, 4, 4, 4 reps/300lbs to 330lbs.
*not timed but aprox 2 minutes rest between sets*

Support Work
Bent Over Barbell Rows - 135lbs/12 reps, 3 sets/12 reps/185lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/40lbs.
Dumbbell OH Triceps Ext - 3 sets/12 reps/40lbs.

I really liked the Barbell Rows instead of the standard Dumbbell Rows. I will be using the barbell from now on. Strength still is getting better. Along with that I feel thicker and fuller. A great feeling.


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