A Top 40 Weightlifting Blog

Thursday, March 20, 2014

Bench Press

Today is the last Bench Press training day before Nationals. I am ready.

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

Power Phase
Bench Press (with wrist wraps) - 4 sets/1 rep/365lbs, 4 sets/1 rep/375lbs.

Pump Phase
Bench Press (with wrist wraps and light bands) - 3 sets/4, 3, 3 reps (320 to 340lbs).

Support Work
Cambered Bar Curls - 3 sets/12 reps/75, 95, 95lbs.
Cambered Bar OH Extensions - 3 sets/12 reps/75, 95, 95lbs.
Bent Over Barbell Rows - 3 sets/12 reps/135lbs.

The third single of the 365lbs Power Phase I paused for a full three seconds before pressing it out. I am confident that 165kg is a solid opener. It is also a 2.5kg competition PB. Tomorrow is Deadlifts. I won't be going too crazy just going through the movements.


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