Powerlifting Training 1/27/19 - Bench Day

Today's training was a short workout at the 24 Hour Fitness Super Sport gym in Walnut, CA. My workout was for less than 40 minutes, since my son had a piano recital this morning and the kids club at the gym was closing soon as we got there. The workout  went well and I spent more time on the lower weight on the warm up to prime for the top sets on the workout.

On the top sets, I wasn't grinding out as much. My arms and shoulders were pumped once I was doing a lot of reps. I did some jump squats and planks when I got home to get some extra conditioning in. I will see if I can max out this week on the bench. I'm looking at 370lbs - 375lbs. After this week, I will be going through a hypertrophy phase.

Warm Up

Barbell Bench Press - 45lbs - 20 reps, 135lbs - 12 reps, 225lbs - 10 reps, 275lbs and 315lbs - 1 rep

Workout

Barbell Bench Press - 3 sets - 330lbs - 2 reps - 3 minutes rest, and 2 sets - 280lbs - 8 reps - 2 minutes rest between each set
Cybex Pulldown Machine (Pronated Grip) - 2 sets - 345lbs - 12 reps and 2 sets - 345lbs - 10 reps - 1 minute rest between each set
Jump Squats - 4 sets - 10 reps - 30 seconds rest between each set
Planks - 4 sets - 60 seconds - 30 seconds rest between each set

Cool Down

Corrective Stretching - 10 minutes