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5/3/1: C1W3D1 BP: 1/16/12

16 Jan

C1W3D1: 1/16/12

Made up for my lack of sleep this weekend.
Around 6 hours of quality sleep and fully energized for the day.
Made sure I did a full body foam roll/stretch this time and I felt great the whole workout.
Except for my left wrist and thumb that somehow felt kinda off.
Feels like a mild sprain/sore but was able to do the workout with not much issues.

Pre-workout Warm-ups:

Foam Rolling
Dynamic then Static Stretches

Main Lift:

Bench Press:

Warm-up Sets:
90 x 5
110 x 5
130 x 3

Work Sets:
155 x 3
175 x 3
195 x 7 (1RM = 240)


First 2 sets felt easy enough despite my left wrist and thumb was acting up.
My goal today was to at least do 8 reps on the top set but I only able to push myself to do 7 reps, making my estimated 1RM even with the last session.
If I wore my belt and not just my wrist wraps I probably could have had 8-9 reps on that top set.
I did feel more sturdy doing this lift compared to the last session.
Proper rest makes a huge difference!

Assistance Exercises:

Dips: BW x 5
BBB BP: 110 x 10
Dips: BW x 5

Dips: BW x 5
BBB BP: 100 x 10
Dips: BW x 5

Dips: BW x 5
BBB BP: 90 x 10
Dips: BW x 5

Dips: BW x 5
BBB BP: 80 x 10
Dips: BW x 5

Dips: BW x 5
BBB BP: 65 x 10
Dips: BW x 5

Changed the setup so I can do enough dips, supersetted them starting the set with dips then bench press then dips again and a 2 minute rest until I do the next Dips/BP/Dips set.
Doing pyramid down the weights as per suggested in the 5/3/1 book.
I also increased the weight judiciously compared to the last session and I think I have it at a good setup for now.
On each set, doing the first dips was easy enough to do.
The BBB BP following the first dips was easy enough as well BUT the second set of dips just hurt!
I have to catch a second or two breather mid-rep on the 2nd set of dips to be able to finish it off.
I could probably add more weight on the BBB BP next session but won’t make a huge jump for now.

Kroc Rows:
Right Arm: 55 x 25
Left Arm: 55 x 25

Did this 5 minutes after I finish the BBB BP.
2 minute rest between sets also.
Had to take a 1-2 second breather at around the 20th rep and damn this burns real good too.
Going to try the same weight again next session and hoping to do at least 30 reps each side then increase the weight.

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Posted by on January 16, 2012 in Training Log

 

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