A Top 40 Weightlifting Blog

Wednesday, February 26, 2014

Bench Press

Although this week off has been agony it obviously did me some good.

Warm Up
Stretching and Shoulder Mobility.
Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.

Power Phase
Bench Press - 365lbs/1 rep, 3 sets/1 rep/375lbs, 3 sets/1 rep/385lbs.

Pump Phase
Bench Press (with light bands) - 6 sets/4 reps/325lbs to 355lbs.

Support Work
Bent Over Barbell Rows - 3 sets/12 reps/135lbs, 185lbs, 205lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/32.5lbs, 37.5lbs, 42.5lbs.
OH Dumbbell Extensions - 3 sets/12 reps/32.5lbs, 37.5lbs, 42.5lbs.
Cable Press Downs - 3 sets/12 reps/25kg.

The 385lbs during the Power Phase were no where near legal but they did fit the purpose of stretching my limits. The 375lbs were spot on. I was surprised at my power during the Pump Phase. I seem to be enjoying new bests for every new work out. Deadlifts at the end of the week then Squats at the beginning of next week. Fun stuff.


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