A Top 40 Weightlifting Blog

Thursday, February 06, 2014

Bench Press

Feeling bigger, stronger, thicker all the time. Bench Press yesterday was great.

Warm Up
Legs Swings and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps, 335lbs/2 reps.

Power Phase
Bench Press (with wrist wraps) - 5 sets/1 rep/370lbs.

Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/6, 6, 5, 5, 4, 4 reps/295-325lbs.

Support Work
Bent Over Barbell Rows - 3 sets/12 reps/185lbs.
Dumbbell Hammer Curls - 2 sets/12 reps/40lbs.
Dumbbell OH Extensions - 2 sets/12 reps/40lbs.

With Nationals 8 weeks away I have lots of time to make more improvement. I am pleased with my bench numbers but I need to work on the pause at my chest. I am pausing but I'm concerned not long enough for National standards. Keep to the program and all will be good.


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