A Top 40 Weightlifting Blog

Wednesday, April 08, 2015

Bench Press

Yesterday's Bench Press was very good. Last night at work my upper body was sore but thick and swollen. This morning I am feeling large and powerful. My form was very good on the bench. I tried using a different bench but switched back to my regular after the sixth set.

Warm Up
Leg Swings and Stretching.
Bench Press - 75kg/12 reps, 75kg/4 dynamic reps, 125kg/10 reps, 125kg/4 dynamic reps.

Power Phase
Bench Press - 8 sets/1 rep/167.5kg
first two sets with out wrist wraps, 4th set one finger narrower grip.

Pump Phase
Bench Press - 6 sets/6 reps/130kg
varying grip with each set.

Seated Smith Machine BN Press - 2 sets/8 reps/90lbs, 2 sets/6 reps/140lbs, 2 sets/4 reps/160lbs, 1 set/12 reps/90lbs.

I have done some reading about shoulder presses and how they positively relate to Bench Press strength. Plus I also really like how they pump up my upper back and shoulders. Once again after benching my lats are hanging off me like two slabs of meat. Funny how you can train for years but still learn so much.


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