A Top 40 Weightlifting Blog

Sunday, October 11, 2015

Bench Press and Deadlifts

Training on Friday at the 17 Wing Strength Club. I wanted to make up for sucky Squats so the work out was epic!

Warm Up
Leg Swings and Stretching.
Bench Press - 2 sets/12 reps/60kg, 2 sets/8 reps/100kg, 140kg/4 reps, 140kg/1 dynamic rep.

Power Phase
Bench Press - 150kg/1 rep, 2 sets/1 rep/160kg,
at this point I had enough BS and it was time to get serious.
Bench Press - 2 sets/2 reps/160kg.

Pump Phase
Bench Press - 3 sets/3 reps/140kg, 3 sets/6 reps/100kg.

Support Work
Dumbbell Rows - 2 sets/8 reps/70, 100lbs.
WG Pull Downs - 2 sets/8 reps/190, 205lbs.

2 sets of 2 reps @ 160kg is a PB for me. I feel better now.

Today I was supposed to meet with other 17 Wing Strength Club members at the club for some fun and games. Unfortunately, the gym monitor didn't show up and we couldn't get into the club. Fortunately, I have access to other gyms so we went to 16 Hangar.

Deadlift Training
Leg Swings and Stretching.
Deadlifts - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps, 4 sets/1 rep/405lbs, 495lbs/1 rep, 405lbs/4 reps, 315lbs/6 reps.

Chatting with a Club member and helping out my son with his squats really made me enjoyed today.


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