C2W4D2: 2/29/12

Looks like I been working out mostly after work lately and this is my first time lifting after I wake-up in a while.
Slept for around 4-5 hours but it felt like a good quality sleep.
Felt decent but not awesome when I got to the gym (5/10).
I think I did a good job today considering I did not have enough rest.
I even managed to reach my bench press goal earlier than planned!

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Dynamic Stretching

Main Lift:

Bench Press

Squat Warm-up Set:
45 x 10

Power Clean Warm-up Set:
85 x 5

Bench press Warm-up Sets:
45 x 10
90 x 5
110 x 5
135 x 3

Work Sets:
165 x 5
190 x 3
210 x 6 (1RM = 252)


Despite my lack of sleep, the sets felt quite easy somehow!
I had to take an extra second breather on the top set but managed to achieve my goal of 6 reps.
I think if I had more rest today I could have done a couple more reps on the top set!
Next stop, 258 lbs estimated 1RM by April 8!

Assistance Exercises:

BBB OHP superset with Dips
(50% of Training Max)

BBB OHP: 70 x 10
Dips: BW x 8
–
BBB OHP: 70 x 10
Dips: BW x 7
–
BBB OHP: 70 x 10
Dips: BW x 5
–
BBB OHP: 70 x 10
Dips: BW x 5
–
BBB OHP: 70 x 8
Dips: BW x 5

Decided to give myself a 60 sec rest between each superset today.
Fatigue definitely set in from not enough rest while doing these sets.
I was struggling to do them and not even able to do as many dips as I did last time.
It’s ok though as I achieved what I needed to do on my main lift even with not enough rest!

Kroc Rows
Left Arm: 90 x 20
Right Arm: 90 x 20

I have no idea what I was thinking but decided to add +10 lbs more from the last session!
So happy that I at least managed my minimum goal of 20 reps each arm!
While doing this, I noticed that I was somehow slowly losing my grip but managed to finish the sets without losing it.
I also noticed that familiar sore/pain on my right bicep.
It didn’t occur the whole time but only on 3 separate reps in the middle of the set.
This was so challenging and can’t wait to do it again next session.
Maybe next time I will just add 5 lbs and see from there …