A Top 40 Weightlifting Blog

Saturday, January 03, 2015

Bench Press

On New Year's Day I went into work, the only gym that was available, for some Bench Press. I love working out on these stat holidays. In some egotistical way it makes me more hard core and more dedicated than almost everyone else. It was a great work out.

Warm Up
Leg Swings and Stretching.
Bench Press - bar/12 reps, 135lbs/20 reps, 135lbs/12 reps, 225lbs/10 reps, 225lbs/3 reps (dynamic), 315lbs/3 reps, 315lbs/1 rep (dynamic).

Power Phase
Bench Press - 7 sets/1 rep/335lbs. (5th set was for a double)

Pump Phase
Bench Press (+light bands) - 6 sets/5 reps/225lbs +light bands. (last set was for 6 reps)

Upper Back Work
Seated Machine Rows - 4sets/12 reps/135, 165, 185, 125lbs.

I really like the warm up this time. One set of normal reps followed by one set of the same weight but with dynamic reps. Something to continue in the future. Today I am facing the crappy weather and heading to the 17 Wing Strength Club for some Deadlifts.


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