Bench Press Training

5 November 2011


Bench press:

Warmup x bunch of sets
225 lbs. x 5
245 lbs. x 2
275 lbs. x 3
295 lbs. x 1
310 lbs. x 1
320 lbs. x 1 (didn't feel like I had more in me and wanted to avoid stressing the shoulder)

285 lbs. x 2, x 1 (too beat up to continue)

Close grip bench press 225 lbs. + light chains x 2 sets x 5

Overhead press - worked up to 205 lbs. x 1

Seated HammerStrength rows 2 plates + 25s + 10s x 4 sets x 8

Arm supersets:

Hammer curls + tricep pushdowns 3 sets
One-arm preacher machine curls + triceps dips off bench 3 sets
Straight-bar curls + skullcrushers 3 sets