A Top 40 Weightlifting Blog

Thursday, July 02, 2015

Bench Press

No competitions in my near future so I am having fun trying out new things. Still ensuring I stick to the Hepburn principle of a Power and Pump Phase with every work out.

Warm Up
Light Stretching.
Bench Press - bar/12 reps, 135lbs/12 reps, 135lbs/10 reps, 225lbs/8 reps, 225lbs/4 dynamic reps, 315lbs/1 rep.

Power Phase
Bench Press - 350lbs/1 rep, 335lbs/1 rep.
Bench Press (with grey bands) - 335lbs/3 reps, 365lbs/3 reps, 385lbs/2 reps, 405lbs/2 reps.
Bench Press (with grey bands lowered two holes) - 405lbs/1 rep, 425lbs/1 rep, 425lbs/1 rep.

Pump Phase
Bench Press - 3 sets/3 reps/315lbs, 3 sets/6 reps/225lbs (NG).

Dumbbell Curls - 2 sets/8 reps/35lbs.
Dumbbell OH Ext - 2 sets/8 reps/35lbs.

The grey bands really helped though my sticking point but slowed right down at lock out. I may play with these for a while. Feeling healthy and some what strong.


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