A Top 40 Weightlifting Blog

Wednesday, March 25, 2015

Bench Press

Last Bench Press work out I did eight singles at 165kg. This means it's time to go up in weight.

Warm Up
Legs Swings and Stretching.
Shoulder Mobility Rotations.
Bench Press - 75kg/12 reps, 75kg/4 dynamic reps, 125kg/8 reps, 125kg/3 dynamic reps.

Power Phase
Bench Press - 4 sets/1 rep/167.5kg.

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

Extra Stuff
BN Shoulder Press - 3 sets/12 reps/70, 80, 90lbs.
Lat Pull Downs - 3 sets/8 reps/190lbs.

I am experimenting with barbell curls during the warm up. Seems to feel ok so far. Nothing heavy just the 20kg bar. The weights I used today are ground breaking for me. 167.5kg is 2.5kg more than my competition best. Today all four reps were very controlled and well paused on my chest. I feel strong.


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