Day 19-Big Bench
So I mentioned previously that these 3 workouts were all powerlifting workouts that I used back a few years ago. Something to note about that program is that there were ample rest days in between the workouts, were as now, I’m actually completing them in succession.
So today’s workout consisted of the bench press focus for powerlifting. After stretching I started off with 3 warm up sets at 10, 6, 3 reps just as I did for squats. Then I moved on to the working sets where I was surprisingly more capable of pushing the weight than i thought I would be. This time I was benching 235lbs for 3×6 and except for a little stint during my last set, I had no trouble completing my reps. In fact, after my first set I considered increasing the weight. So this was an accomplishment for me, mainly because in the past I could barely complete 5 reps w/ 225lbs and all of a sudden I was pushing 235lbs with ease.
Anyways, then came a set of close grip presses for 8reps followed by a wide grip press for another 8 reps.
Following that were incline presses, and I remembered why I started doing these at the beginning of my workouts. My strength for these were nearly drained due to the heavy presses at the beginning. so 3 sets of 8 reps each for 155lbs (I’m usually up around 185lbs).
Then came cable flyes, skull crushers and rope pushdowns. That normally completes the workout, but since arms are the current symbol of power that I’m working on, I added another triceps exercise with reverse grip pushdowns (single handed) for 3×15. I decided to drop the weight drastically and focusing on squeezing as hard as possible. I have to say it was a nice touch as I was screaming for each set to finish.
