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.

Snowdaddy