A Top 40 Weightlifting Blog

Tuesday, August 11, 2015

Bench Press

Into the 17 Wing Strength Club today for some Bench Press. Felt pretty good today.

Warm Up
Leg Swings and Light Stretching.
Bench Press - 60kg/12 reps, 60kg/4 dynamic reps, 100kg/12 reps, 100kg/3 dynamic reps, 140kg/6 reps.

Power Phase
Bench Press - 5 sets/1 rep/160kg.

Pump Phase
Bench Press - 6 sets/4, 4, 4, 4, 5, 5 reps/140kg.

Upper Back Work
Bent Over Dumbbell Rows - 3 sets/8, 8, 10 reps per side/70lbs.

I've been meaning to add some upper back work hence to BO Dumbbell Rows. They felt great!


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