Bench Press Training - Week 2, Cycle 4

22 March 2011

Bench press:

Warmup 2 sets
225 lbs. x 3
255 lbs. x 3
285 lbs. x 3

Bench press is still lagging.

Bottoms-up bench press:

185 lbs. x 3
210 lbs. x 3
235 lbs. x 3

Rack presses - did not feel like doing super-heavy lockouts, so I did presses from the sticking point instead. Worked up to 305 lbs. x 1, which was a pleasant surprise, having in mind my sub-par bench pressing earlier.

Chinups 7 sets x 5 (did these instead of pullups as I don't use this variation much)

DB bench presses 3 sets (60 x 10, 85 x 10, 100 lbs. x 5)

Bent-over rows 135 x 10, 185 x 5, 235 x 5, 255 x 5, 265 lbs. x 3

Olympic bar bicep curls 3 sets, cheat curls 2 sets

Olympic bar skullcrushers 5 sets

DB hammer curls 4 sets

Tricep pushdowns 3 sets

Incline ab board situps, weighted, 4 sets