A Top 40 Weightlifting Blog

Saturday, January 10, 2015

Bench Press

Mixed results from today's training. Not as strong as I thought but lots of good work.

Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/3 reps (dynamic), 115kg/8 reps, 115kg/3 reps (dynamic), 145kg/4 reps, 145kg/1 rep (dynamic).

Power Phase
Bench Press - 155kg/1 rep, 155kg/1 rep, 165kg/1 rep, 165kg/1 rep, 167.5kg/miss, 167.5kg/miss.

Pump Phase
Bench Press (+light bands) - 6 sets/4 reps (dynamic)/115kg + light bands.

Extra Fun
Dumbbell Rows - 85lbs/8 reps.
Bent Over Barbell Rows - 4 sets/135, 225, 225, 225lbs/8 reps.
Lat Pull Downs - 190lbs/6 reps.
Dumbbell Hammer Curls - 40lbs/16 reps, 45lbs/16 reps.

My hips and legs are very stiff and sore from the Squats two days ago. I don't think it effected my work out today but it was still a bit of a distraction. Feeling big and strong.


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