A Top 40 Weightlifting Blog

Friday, June 05, 2015

Bench Press

Back to the 17 Wing Strength Club for some Bench Press before work. Still not as strong as I would like but it is getting better.

Warm Up
Light Stretching.
Bench Press - 75kg/12 reps, 75kg/4 dynamic reps, 125kg/4 reps.

Power Phase
Bench Press - 5 sets/1 rep/160kg.
working on the pause and legal for competition.

Pump Phase
Bench Press - 6 sets/4, 4, 4, 4, 4, 5 reps/125kg.

Support Work
WG Cable Press Downs - 4 sets/12 reps/100, 120, 135, 135lbs.
Standing Military Press - 3 sets/6 reps/135, 135, 155lbs.

I am fine tuning my Bench Press and support work. After this competition I will be making an assault on a 400lbs Bench Press.


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