Bench Press Training - Week 3, Cycle 3

7 March 2011

Bench press:

Warmup 2 sets
235 lbs. x 5
265 lbs. x 3
295 lbs. x 2 reps

Bottoms-up bench press:

190 lbs. x 5
215 lbs. x 3
240 lbs. x 3 reps

Bench press lockouts - worked up from 315 x 3 to 475 lbs. x 2 reps. This was pretty tough and I got a bit dizzy from the last set, so did not push it further.

Pullups 7 sets x 5 reps

Dips +45 lbs. x 6 reps, then almost blacked out (this was right after the lockouts) so just hit one unweighted set for 10 reps and called it a day.

Bent-over rows:

135 lbs. x 8
185 lbs. x 5
235 lbs. x 5
255 lbs. x 3

Olympic bar bicep curls 4 sets

Olympic bar skullcrushers 4 sets

Hammer DB curls 4 sets