Bench Press Program, Workout #2 of 14
I really blasted my entire back doing regular deadlifts and rack deadlifts Sunday night…I don’t think I’ve ever had this kind of DOMS after any other kind of back workout…deadlifts rule! ‘But will back soreness prevent me from completing all required reps on the Bench Program tonight?’ I wondered Tuesday afternoon….
Turns out I didn’t have anything to worry about. Bench Press went really well, my working sets were 200×3, 200×3, 220×2, 220×2 and 240xNeg. The negative set was the best negative I’ve done, I lowered the bar very slowly under complete control. After benching I did a few light sets for traps and shoulders, and 4 sets of pull-ups.
Cardio was a 15 minute treadmill walk warm-up, 500 reps of jump rope between shoulder and trap sets, and 14 minutes of treadmill sprints after lifting. First time I’d done sprints in awhile, they left me exhausted and dripping with sweat but that’s what I want to burn body fat! All in all a great workout!
