C1W1D3: 1/6/12

I usually workout after I wake-up but I NEEDED to let out some stress after work.
Before work I had around ~5-6 hours of sleep.
Then got home and took my dogs for a short walk then took my son to school.
I then took a quick warm shower, to wake myself up and loosen up my tight body, then went straight to the gym.

I was energetic enough but could had better performance this session.
I also had limited time so I just did a very short warm-up session, which probably did not help with improving today’s session.

Definitely checked my ego at the door and happy I started at a lighter weight.
Here is to hoping for a better performance next session.

Pre-workout Warm-ups:

Upper/Lower Back Foam Rolling
Some Dynamic/Static Stretches (Mostly Upper Body)

Main Lift:

Bench Press:

Warm-up Sets:
Bar x (2×5)
90 x 5
110 x 5
130 x 3

Work Sets:
140 x 5
165 x 5
185 x 9 (1RM = 240)

Can’t emphasize enough how I had to check my ego at the door.
Good thing I did also as I need a base to work myself up on.
Originally my goal was to only get 8 reps on the top set but somehow forgot and ended up aiming for 10 reps.
Think I did the 9th rep on the top set with too much emphasis on my lower back to push it through.
Ended up having my lower back sore after the set due to the 9th rep.
Could have strained it a bit trying to get that last rep but it went away quickly while catching my breath for the assistance lift.
Also noticed that I could have had a more stable base IF I had my lower body tighter.
Possibly need to make sure I warm-up my entire body not just mostly my upper body even on bench day.
Live and learn!

Assistance Exercises:

BP: 90 x 10
Dips: BW x 7

BP: 80 x 10
Dips: BW x 5

BP: 80 x 10
Dips: BW x 5

BP: 65 x 10
Dips: BW x 4

BP: 65 x 10
Dips: BW x 5

Supersetted this with the dips as planned but wanted to achieve 10 reps of dips each time.
I felt silly at first doing the sets with such a light weight but I did feel the burn on the dips.
I was not able to get the 10 reps I wanted because my arms was just on fire and turning to jello!
I think I may change the setup with 5 reps of dips followed by the assistance bench press of 10 reps then another 5 reps of dips supersetted then rest.
I at least managed to do them with only 1 minute rest time before I started the next superset which was the goal.
Also kept in my mind that I NEED to make sure I bring the bar smooth and steady and not dive bomb it to my chest.
I may increase the weight here 5-10 lbs each set.

Kroc Rows:
Right Arm: 55 x 21
Left Arm: 55 x 23

Started light like everything else and wow it burns!
Would like to get to 40 reps each arm before I increase the weight.


Was originally planning to do 3×10 burpees for time but ran out of time due to other personal appointment.