A Top 40 Weightlifting Blog

Friday, February 13, 2015

Bench Press

This cold is really kicking my ass. I was done sick leave yesterday so I decided to try some Bench Press before work. I am very pleased with my performance even though I am sick.

Warm Up
Leg Swings and Lots of Stretching.
Bench Press - 65kg/12 reps, 65kg/4 reps (dynamic), 105kg/12 reps, 105kg/3 reps (dynamic), 145kg/6 reps, 145kg/2 reps (dynamic).

Power Phase
Bench Press - 4 sets/1 rep/160kg.
The first single felt so easy I could have done a double.

Pump Phase
Bench Press - 6 sets/4 reps/105kg
All reps were very dynamic

Support Work
Standing BN Barbell Shoulder Press - 5 sets/12 reps/60, 70, 80, 90, 100lbs.
WG Lat Pull Downs - 5 sets/8 reps/175lbs.
Dumbbell Curls - 2 sets/12 reps/35, 40lbs.
OH Dumbbell Ext - 2 sets/12 reps/25, 30lbs.

I really noticed how I was able to get into a better position on the bench after spending some time stretching. I also noticed that for the first time ever I was feeling my lats while benching.

Flexibility = Better Position = More Power!!!

I love how I keep learning.


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