A Top 40 Weightlifting Blog

Tuesday, October 06, 2015

Bench Press

It was only 5 degC this morning so I had to bundle up while benching in the garage. Soon it will be time to stop working out there unless I get some time to insulate. Fingers crossed.

Warm Up
Light Stretching and Shoulder Rotations.
Bench Press;
2 sets/12 reps/bar,
2 sets/12 reps/135lbs,
2 sets/8 reps/225lbs,
315lbs/4 reps,
315lbs/1 dynamic rep.

Power Phase
Bench Press;
2 sets/1 rep/335lbs,
2 sets/1 rep/355lbs,
missed my third single @ 355lbs. Thinking too much about form.

Pump Phase
Bench Press;
3 sets/1 rep/315lbs,
3 sets/3 reps/275lbs,
3 sets/8 reps/225lbs.

Support Work
High Pulley Cable Rows;
4 sets/12 reps/40kg.

Not too bad a work out. I really liked the way the High Pulley Cable Rows felt on my back. I found it helped me focus on keeping my upper back tight. My form still isn't where I would like it to be especially at heavier weights. I'll keep working on it. Now to eat!!!


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