A Top 40 Weightlifting Blog

Tuesday, March 11, 2014

Bench Press

With the promise of a busy week ahead I decided to bump up my Bench Press training and do it today. I am certainly not disappointed I did.

Warm Up
Shoulder Rotations and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/10 reps, 315lbs/6 reps.

Power Phase
Bench Press (with wrist wraps) - 365lbs/1 rep, 365lbs/2 reps, 365lbs/1 rep, 370lbs/1 rep

Pump Phase
Bench Press (with light bands and Titan RAM) - 3 sets/5 reps/370lbs + Titan RAM, 3 sets/4 reps/370lbs + light bands (315lbs to 335lbs).

Support Work
Cambered Bar Curls - 3 sets/12 reps/80lbs.
Cambered Bar OH Ext - 3 sets/12 reps/80lbs.
Cable Triceps Ext - 3 sets/12 reps/25kg.

365lbs for a double speaks for itself. NUF SAID!!!


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