Day Three, Week Two: Heavy Bench Press

Had yet another very encouraging bench press workout the other day. Began at 315 intending to do four sets of four reps at that weight, but after the second set of four I increased the weight to 320 for the third set, and then to 325 for the fourth set and did five reps instead of four! At this time leading into my previous competition, just one rep at this weight was difficult. A record-breaking 358 lb. bench in competition is continuing to come into focus.

The bad news is that as of the morning I completed this workout, I was still at about 290 pounds. So with 3 weeks remaining before competition I still had about 15 pounds to lose to compete in my desired weight class. Fortunately, this morning revealed some encouraging news. For that, see my next post.

Squat Day
Exercise	11/5 2010	11/12 2010	Week Three	Week Four
Bench Press	135x10	135x10
	185x10	185x10
	285x5	315x4
	290x5	315x4
	295x5	320x4
	300x7	325x5
45° Smith Press	140x12*	140x12*
	150x11*	150x9*
	150x6*	150x9*
16" Floor Press	135x12	165x12
	155x12	175x12
	185x11	185x10
Triceps Pressdown	90x12 (P)	90x12 (P)
	95x9 (P)	95x9 (P)
	95x8 (P)	95x9 (P)
* Not counting weight of bar (P) Machine used at the PRO Club