A Top 40 Weightlifting Blog

Monday, August 10, 2015

Bench Press and Deadlifts

Friday night I got home from work and went straight out to the garage for some fun and games. My Bench Press has been very hit and miss lately. Not very different Friday.

Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/4 dynamic reps, 225lbs/10 reps, 225lbs/3 dynamic reps, 315lbs/4 reps, 315lbs/1 dynamic rep.

Power Phase
Bench Press - 5 sets/1 rep/335lbs, 5 sets/1 rep/345lbs (second last set was a double)

Pump Phase
Bench Press - 3 sets/4, 4, 5 reps/345lbs minus medium bands.

Not too bad a work out. I actually didn't feel the pump until well into the next day. That evening I enjoyed a few beer and some pizza.

Deadlifts yesterday were not bad. I picked up some donuts and went to the Strength Club. My son was squatting and I was helping him for the first hour or so at the club. He did great! Finished the day with a 60kg single that was a real grinder.

Warm Up
Light Stretching
Deadlifts - 100kg/6 reps, 100kg/6 reps, 120kg/4 reps, 120kg/4 reps, 170kg/3 reps.

Power Phase
Deadlifts - 220kg/1 rep, 240kg/1 rep, 250kg/1 rep.

Pump Phase
Deadlifts - 3 sets/4, 4, 5 reps/170kg.

At this point my gut were questionable and I had to stop or possibly shit my pants. Good work out.


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