A Top 40 Weightlifting Blog

Wednesday, March 18, 2015

Bench Press

Today I had lots of time so I took the opportunity to beat the crap outta myself.

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

Power Phase
Bench Press - 5 sets/1 rep/165kg.
The sixth rep I failed. I had a talk with myself and continued.
Bench Press - 3 sets/1 rep/165kg.

Pump Phase
Bench Press - 6 sets/5, 5, 6, 5, 5, 5 reps/130kg.
Varying grip widths.

The entire work out took over 2 hours. I finished up with some cable extensions and lat pull downs. Feeling big and strong!


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