A Top 40 Weightlifting Blog

Saturday, March 14, 2015

Bench Press

In and out today. I was going to train tomorrow but today fit better into my schedule. However, I had a short amount of time. Didn't matter, I still destroyed it!!!

Warm Up
Leg Swings and Stretching.
Bench Press - 65kg/12 reps, 65kg/4 dynamic reps, 105kg/12 reps, 105kg/4 dynamic reps, 145kg/6 reps.

Power Phase
Bench Press - 7 sets/1 rep/165kg.
5th set was 167.5kg.

Pump Phase
Bench Press - 6 sets/6, 6, 6, 5, 7, 5 reps/275lbs.

Extra Stuff
Standing Shoulder Press - 3 sets/12 reps/70, 90, 110lbs.

A very solid work out. 165kg is feeling more like an opener for competition. Next work out 165kg will be for 8 singles then up to 167.5kg for 4 singles.


No comments: