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5/3/1: C3W4D2: BP: 4/4/12

04 Apr

C3W4D2: 4/4/12

Approximately 5-6 hours of sleep but wish I could have slept more.
Arrived at the gym tired and less than stellar (6/10).
I usually can tell how my session will be by how I am feeling after my pre-workout warm-ups and it was right this time.
Managed to do everything I wanted to do but I think I could have done better if I was able to get more rest earlier.

I am thinking that instead of doing the deload week next week, I use my Day 1 session for bodyweight squat challenge and my day 3 session for the bodyweight bench press challenge.
The current load on my deload week are just not feeling worth my time wasting gas to go to the gym and would rather do something that feels more worthwhile until it gets to a more decent load.

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:
115 x 5

BP Warm-up Sets:
45 x 10
90 x 5
115 x 5
135 x 3

Work Sets:
170 x 5
195 x 3
215 x 4 (1RM = 244)


First two sets felt easy enough so I was hoping that I would be able to achieve my goal of 6 reps on the top set.
Unfortunately I was not strong enough today and only managed 4 until I dropped the bar.

Assistance Exercises:

BBB OHP superset with Dips
(60% of Training Max)

BBB OHP: 85 x 10
Dips: +25 x 8

BBB OHP: 85 x 10
Dips: +25 x 5

BBB OHP: 85 x 7
Dips: +25 x 5

BBB OHP: 85 x 6
Dips: +25 x 5

BBB OHP: 85 x 7
Dips: +25 x 5

1.5 to 3 min break between each super set.
Used wrist wraps for all sets and decided to belt it on 2-5 sets.
Decided to start doing weighted dips even though I was not feeling stellar today, just wanted to see where I am right now.
Tough assistance work today but expected.

Kroc Rows
Left Arm: 105 x 15
Right Arm: 105 x 15

Another 5 lbs added and damn this is getting really brutal.
Think I will wear a wrist wrap next time as the dumbbell sort of smacks against my wrist at times making it uncomfortable and risks me dropping it.
For some weird reason it was easier to do on my left arm as oppose to my dominant right arm, probably because the dumbbell started hitting my wrist mid-rep on my right arm.
Right now I am seriously debating staying at this weight and only increase it once I achieve 25+ reps or keep increasing the weight by 5 lbs if I at least do 15 reps on each arm …

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Posted by on April 4, 2012 in Training Log

 

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