[WotD] Saturday, September 25


the "Ohio State Program" for bench p...

This is much, much more legible than my handwritten log. (Image by skyfaller on Flickr)

15/9/3 – Deadlift & Bench Press

A slightly different take than the “Dead Man Benching” routine from earlier in the week; rather than ramping up both exercises, the bench remained at a moderate load (~50% 1RM) for several high-rep sets.

Warmup:

Deadlift: 1×15 @ 135 / 1×10 @ 185 / 1×5 @ 225 / 1×5 @ 265

Bench Press: 2×15 @ 45 / 1×10 @ 95

Work Sets:

Deadlift: 3×5 @ 295 / 2×5 @ 315 / 3×3+3 @ 355 (PR)

Bench Press: 7×10 @ 125

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