A Top 40 Weightlifting Blog

Tuesday, February 17, 2015

Bench Press

My presses keep getting stronger and stronger. I like it.

Warm Up
Leg Swings and Stretching.
Bench Press - bar/12 reps, 75kg/12 reps, 75kg/4 reps (dynamic), 115kg/10 reps, 115kg/3 reps (dynamic).

Power Phase
Bench Press - 155kg/1 rep, 160kg/1 rep, 165kg/1 rep, 165kg/1 rep, 166kg/1 rep.
Yes the last set was 166kg. I wanted over 365lbs.

Pump Phase
Bench Press - 3 sets/4 reps/275lbs, 3 sets/5 reps/275lbs.

Extra Stuff
BN Barbell Shoulder Press - 3 sets/12 reps/70, 90, 100lbs.

A quick and dirty work out. I had two hours from the moment I walked into the gym till showered and leaving. I am happy my bench is coming back. Now to maintain (get stronger) for competition.


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