A Top 40 Weightlifting Blog

Saturday, March 07, 2015

Bench Press

MY strong Squats the other day inspired my Bench training today. Not my strongest Bench Press ever but some damn close.

Warm Up
Leg Swings, Stretching, and shoulder/elbow mobility.
Bench Press - 75kg/12 reps, 75kg/4 reps (dynamic), 125kg/8 reps, 125kg/3 reps (dynamic).

Power Phase
Bench Press - 5 sets/1 rep/165, 165, 170, 172.5, 165kg.

Pump Phase
Bench Press (with Titan RAM) - 3 sets/5, 4, 5 reps/165kg.
Bench Press - 3 sets/6, 7, 6 reps/125kg.

Support Work
Lat Pull Downs - 3 sets/8 reps/160, 175, 190lbs.
BN Standing Shoulder Press - 3 sets/12 reps/70, 80, 90lbs.

172.5kg is 380lbs. It was a touch and go rep but I still managed it. I am really focusing on my set up and making sure to drive with my entire body. As with previous Bench work outs I am finding I receive a large pump in my lats and upper back. I feel that my Bench Press is evolving and I will be in for some really good gains in the near future.


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