Bench Press Training - Week 5

29 October 2011

Bench press:

Warmup x bunch of sets
225 lbs. x 5
270 lbs. x 3
290 lbs. x 1
305 lbs. x 1
320 lbs. x 1 (this felt a good 50 lbs. heavier than it should have felt)
295 lbs. x 2 sets x 2 (second set was almost a failure, so I lowered the weight)
275 lbs. x 2 x 2 (easy)

Paused bench press - tried 245 lbs., got two reps and almost died.

Pullups/chinups 4 sets x 5, 1 set x 3 (had to hurry through these with little rest)

Arm superset workout w. 3-second eccentrics:

Tricep pushdowns 3 sets x 6-7
Hammer curls 3 sets x 5-6
Seated dip machine 3 sets x 5-8
Preacher curls 3 sets x 5-6