A Top 40 Weightlifting Blog

Sunday, January 18, 2015

Bench Press

Went to the 17 Wing Strength Club today for some Bench Press. Training Bench twice in 8 days is feeling really good. Today I was a bit sore from previous training but now I feel thick, full and large.

Warm Up
Leg Swings and Stretching.
Bench Press - Bar/12 reps, 75kg/12 reps, 75kg/3 reps dynamic, 125kg/6 reps, 125kg/3 reps dynamic.

Power Phase
Bench Press - 2 sets/1 rep/145kg, 3 sets/1 rep/155kg, 3 sets/1 rep/160kg.

Pump Phase
Bench Press - 6 sets/5, 4, 4, 4, 5, 4 reps/125kg.

Extra Support Work
Barbell Curls - 6 sets/10 reps/40kg
Last two sets reverse grip
Standing Shoulder Press - 5 sets/12 reps/50, 60, 70, 80, 90lbs.
Lat Pull Downs - 3 sets/6 reps/160lbs.

The shoulder presses feel good and the curls are much needed. Fun, fun, fun.


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