A Top 40 Weightlifting Blog

Wednesday, April 15, 2015

Bench Press

Tomorrow will be a week off from training. I decided to do some Bench Press today with some light Squats for warm ups. The Squats felt pretty good. But, I didn't push it.

Warm Up
Leg Swings and Lots of Stretching.
Foam Rolling Calves and Hamstrings.
Squats - 20kg/8 reps, 3 sets/6 reps/65kg.
Bench Press - 65kg/12 reps, 65kg/4 dynamic reps, 105kg/8 reps, 145kg/3 reps.

Power Phase
Bench Press - 4 sets/1 rep/170kg.

Pump Phase
Bench Press - 6 sets/8, 6, 6, 6, 6, 4 (spent) reps/130kg.

Support Work
WG Lat Pull Downs - 4 sets/170, 195, 195, 195lbs/8 reps
OH Dumbbell Triceps Ext - 3 sets/25, 30, 35lbs/10 reps.

The Power Phase today felt very heavy. I took a long pause on my first single and it was very slow to lock it out. All my other sets had a very short pause but still felt very heavy. I suppose it is to be expected. I do feel very good and now I am enjoying some meat!


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