A Top 40 Weightlifting Blog

Monday, April 27, 2015

Bench Press

A little cool tonight and damp but I wanted to press in my own gym. Put on a long sleeve shirt and track pants then out to the garage for some Bench Press.

Warm Up
Light Stretching and Shoulder Rotations.
Bench Press - 135lbs/12 reps, 135lbs/4 dynamic reps, 225lbs/8 reps, 225lbs/4 dynamic reps, 315lbs/5 reps.

Power Phase
Bench Press - 1 set/1 rep/385lbs, 6 sets/1 rep/375lbs.

Pump Phase
Bench Press - 2 sets/4 reps/315lbs, 4 sets/3 reps/315lbs.
shorter rest period than the Power Phase

I did a few support exercises after the Pump Phase which I am experimenting with Straight arm push downs. Right now I feel really pumped and I am really going to enjoy my supper.


No comments: