A Top 40 Weightlifting Blog

Thursday, April 02, 2015

Bench Press

Went to the gym after work today. I was feeling  lethargic until my pre workout kicked in, then... Yowza!!! Bring on the weight!!!

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

Power Phase
Bench Press - 6 sets/1 rep/167.5kg + one more single @ 170kg.
The first two sets were with out wrist wraps

Pump Phase
Bench Press - 6 sets/7, 6, 6, 6, 5, 6 reps/130kg
I made sure to vary my grip with every set.

Support Work
Standing BN Shoulder Press - 2 sets/12 reps/80, 90lbs.
Seated Smith Machine BN Shoulder Press - 4 sets/8, 6, 4, 12 reps/90, 140, 160, 90lbs.
Parallel Grip Pull Downs - 4 sets/8 reps/160, 190, 205, 205lbs.

Feeling big and strong after the work out. Really enjoyed a massive pump.


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