A Top 40 Weightlifting Blog

Thursday, February 20, 2014

Bench Press

With my adductor on the mend I have to take a bit of a break. I can however tear it up on the bench.

Warm Up
Light Stretching and Shoulder Rotations.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Bench Press - 3 sets/1 rep/365lbs, 3 sets/1 rep/375lbs, 1 set/1 rep/380lbs (VIDEO)

Pump Phase
Bench Press (with light bands) - 6 sets/6, 4, 4, 4, 4, 4 reps/305lbs to 335lbs.

Support Work
Dumbbell Hammer Curls - 3 sets/12 rep/20, 30, 40lbs.
Dumbbell OH Extensions - 3 sets/12 reps/20, 30, 40lbs.
Bent Over Barbell Rows - 3 sets/16, 12, 12 reps/135, 205, 205lbs.

I am pleased with last nights work out. Not my strongest but close. I was concentrating on the pause on my chest. At this point 165kg will be my opener for Bench Press at Nationals.


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