A Top 40 Weightlifting Blog

Wednesday, May 06, 2015

Bench Press and Walking

Training Classic Bench Press today in the garage. Not as strong as I would have liked but I still beat the shit out of myself.

Warm Up
Light Stretching.
Bench Press - bar/6 reps, 135lbs/12 reps, 135lbs/4 dynamic reps, 225lbs/8 reps, 225lbs/3 dynamic reps, 315lbs/5 reps.

Power Phase
Bench Press - 3 sets/1 rep/380lbs, 3 sets/1 paused rep/365lbs.

Pump Phase
Bench Press (varying grip) - 6 sets/4, 4, 4, 4, 2 (missed third), 2 (missed third)/315lbs.

Missing the third rep in the last two sets of the Pump Phase only means that I really pushed myself. The Power Phase was difficult. 380lbs didn't go up as easy as planned so I dropped the weight and worked the pause. I feel 365lbs (165kg) is going to be a good opener for me.

After the training I grabbed my lovely wife and we went for a walk.

5km, 58 minutes, 730kcal.

After I drank a post work out drink. Time for a shower and shave then off to work. Good training today.


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