Bench Press Training

8 April 2012


Finally a decent session.

Bench press:

Warmup x a few sets
305 lbs. x 1
330 lbs. x 1 (this is arund 92% of my 1RM and it went up pretty easily)
280 lbs. x 3 x 3 sets

Close-grip bench press negatives, 280 lbs. x 4 reps

Dips:

Bodyweight x 10
+ big chains x 5
+ big chains + small chains x 3
+ big and medium chains x 3 x 2 sets (with a few negatives added at the end)

Barbell skullcrushers, light x 2 sets - triceps were already dead

One-arm pushdowns x 2 sets, 20 and 15 reps per arm

Ab work x a lot