Bench Press
Bar x 25
95 x 10
135 x 10
185 x 8
225 x 8
275 x 5
315 x 3
365 x 2
405 x 2 x 8 sets
Wide Grip (Pause Off Chest)
315 x 5
315 x 5
315 x 13
(All Done to Failure)
DB French Press
40 x 20 Each Arm x 3 sets
Lilly Shrugs
75 x 12 x 3 sets
Side Raises
40 x 15 x 3 sets
Rack Chins
BWT x 10 x 3 sets
Getting more into what I call “moderate weight.” Having benched 600 lbs in comp it’s very hard to be proud of the sets with 405, but bench is coming on strong, and I am more concerned with improving my reps, and building more muscle than weight on the bar.
In the next 6 weeks I will work my way back up over 500 lbs, then I will cycle my way back down. 500 lbs is all I need to focus on until the new year. My goal is to increase my reps with 500 before my push pull in March. I benched a PR last March at my bodyweight (304 lbs) so I will be looking to go beyond that.
Deadlift is not too exciting yet, but that’s my next training day.
Anderson Powerlifting 