Bench Press Training - First Day Back

27 May 2012


First day back, went to the gym to do some pressing. I've gained around 7 lbs. on my vacation (up to 210), mostly fat and bloat. Not great, not bad. It definitely made the pressing feel easier.

Bench press, regular: warmup, then 285 lbs. x 2 sets x 5

Bench press, close grip: 235 lbs. x 6, felt light so I added weight and did 245 lbs. x 5

Incline bench press: 205 lbs. x 2 sets x 5

Pullups 5x5

Smith machine bent-over rows x 4-5 sets, 5-10 reps (went heavy on the last 2)

Ultra-wide-grip standing behind-the-neck press 3 sets, light

Face pulls x 4 sets x 15-20 reps

DB preacher curls x 4 sets

Light ab work x a lot