A Top 40 Weightlifting Blog

Wednesday, March 26, 2014

Bench Press

Weather today is crazy. We are going through what is called the storm of the decade. Before it got underway I went to the Powerhouse for a Bench Press work out. The last work out before Nationals.

Warm Up
Leg Swings and Lots of Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/7 reps.

Power Phase
Bench Press - 4 sets/1 rep/365lbs.

Pump Phase
Bench Press (with light bands) - 6 sets/6, 4, 3, 3, 2, 1 reps/310lbs to 330lbs.

Support Work
Dumbbell Rows - 3 sets/8, 10 12 reps/105lbs.
Cambered Bar Curls - 3 sets/12 reps/95lbs.
Triceps Cable Extensions - 3 sets/12 reps/35kg.
Seated Machine Flys - 2 sets/12 reps/100lbs, 160lbs.
Cable Press Downs - 1 set/12 reps/25kg.

Part way through the Pump Phase and Support Work I had a real serious case of the "PUMP". I felt like my muscles where so full and swollen that they would explode. It actually hurt. GOOD HURT. Now its time to rest before Nationals.


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