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Getting in Some Volume with Three Board Bench Presses

17 September 2013no comments Bench Press, Joe Norman, Powerlifting, Team Jax

Heavy bench day went good. With three weeks left before the next competition, I decided to get some reps in with some boards, work on some lockout strength.

Bench Press
135 lbs. x 10 reps x 2 sets
225 lbs. x 5 reps x 2 sets
315 lbs. x 5 reps – Start three board
345 lbs. x 5 reps
365 lbs. x 5 reps
385 lbs. x 5 reps
405 lbs. x 3 reps
435 lbs. x 1 rep

Incline Dumbbell Press
60 lbs. x 10 reps
80 lbs. x 10 reps x 3 sets

Triceps Pushdowns
100 lbs. x 10 reps x 4 sets

Band Triceps Kickbacks
Light Band – 10 reps x 4 sets

Next week will be the last time in my bench shirt, so today was a good day to get some volume in with heavier weights. Why three boards? Because my shirt usually takes over for me from my chest up to about 5 – 6 inches and the boards gave me a little rest by not having to go through the full bench motion.

I will be trying out a few different shirts to find an opener next week, then the following light.


About the Author

Top Ranked Competitive #Powerlifter, 1,100+ lbs. #Squat, Old Man #Strength, Computer Programmer, Husband, Grand Father...

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