Powerlifting Training 6/27/18 - Bench Day

Despite with a day's rest from the last bench workout, today's workout went really well. I was explosive on the speed bench and I got a lot of volume in. The workout was for less than 45 minutes, since I had to pick up my kids from their activities. I was definitely in shape for the workout with the minimal rest and I was able to keep up the pace and intensity for the entire workout. With yesterday's workout behind me, I just made sure to stick to my training plan and move forward.

Warm Up

Barbell Bench Press - 135lbs and 225lbs - 10 reps

Workout

Speed Bench - 5 sets - 280lbs - 5 reps - 1 minute rest between each set
Hoist Dip Machine - 4 sets - 345lbs - 12 reps - 1 minute rest between each set
Wide Grip Cable Rows with Fat Gripz - 205lbs - 10 reps and 3 sets - 235lbs - 6 reps - 1 minute rest between each set
Cable Pulldowns with Fat Gripz (Pronated Grip) - 3 sets - 235lbs - 6 reps - 1 minute rest between each set
Hoist Overhead Triceps Machine - 100lbs, 110lbs, and 120lbs - 10 reps - 1 minute rest between each set
Superset (TRX Abdominal Rollouts + TRX Facepulls) - 3 sets - 10 reps + 10 reps - No rest between each set