A Top 40 Weightlifting Blog

Thursday, July 16, 2015

Bench Press and Squats

I missed posting my Bench Press training the other day, OOPS!


Warm Ups
Light Stretching
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps, 225lbs/4 dynamic reps, 315lbs/4 reps.

Power Phase
Bench Press - 5 sets/1, 1, 2, 1, 1 reps/335lbs.

Pump Phase
Bench Press - 3 sets/3, 4, 4 reps/225+130lbs chain.

Solid training day. Warm in the garage.


Warm Ups
Leg Swings and Lots of Stretching.
Squats - 135lbs/6 reps, 135lbs/6 reps, 225lbs/3 reps, 315lbs/1 rep, 365lbs/1 rep.

Power Phase
Squats (belt and knee sleeves) - 4 sets/1 rep/415lbs.

Pump Phase
Bench Squats - 6 sets/6 reps/225lbs.

All sets and reps felt solid and controlled. The Power Phase was not overly heavy but felt good. The Pump Phase Bench Squats were with a wide grip and a wide stance, dynamic off the box.


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