A Top 40 Weightlifting Blog

Thursday, January 15, 2015

Bench Press

A little lighter today than last Bench Press work out. I did, however, push pretty good.

Warm Up
Leg Swings and Stretching.
Bench Press - 135lbs/16 reps, 135lbs/3 reps dynamic, 225lbs/10 reps, 225lbs/3 reps dynamic, 315lbs/4 reps, 315lbs/2 reps dynamic.

Power Phase
Bench Press - 3 sets/1, 1, 2 reps/335lbs, 5 sets/1 rep/345lbs.

Pump Phase
Bench Press - 6 sets/4 reps/275lbs dynamic.

Extra Stuff
OH Dumbbell Ext - 3 sets/12 reps per arm/25, 30, 35lbs.
Behind Neck Barbell Standing Shoulder Press - 4 sets/12 reps/40, 50, 60, 70lbs.
OH Plate Extensions - 2 sets/12 reps/45lbs Stretching with a dynamic extension.

The whole work out took about 2 hours. The bench I use when training at work is quite low so I have troubles setting up properly. That is why numbers today are a bit low. A work project to raise the bench a bit shall be in the near future. I really enjoyed the shoulder presses. I will have to play with them a bit more.


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