A Top 40 Weightlifting Blog

Wednesday, November 28, 2018

Bench Press

Getting stronger on the bench. I don't want to go up in weight. I want to show more control, stay tight and focus on a long exaggerated pause. It's getting better.

Stretching and Shoulder Mobility.

Bench Press

W/U - 135lbs/12 reps, 205lbs/6 reps, 275lbs/6 reps.

Power Phase - 7 sets/1 rep/345lbs.

Pump Phase - 3 sets/4 reps/275lbs, 3 sets/4 reps/285lbs.

Plate Side Laterals - 3 sets/12 reps/10lbs.
Bent Over Dumbbell Rows - 55lbs/12 reps, 3 sets/12 reps/80lbs.

Enjoying a good pump several hours after training. Feels good to move good weight again.

Snowdaddy

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