C4W3D1: 4/29/12

Great 7-8 hours of sleep before work.
Watched a friend do a charity Muay Thai fight the night before so had a few drinks which helped me sleep, considering I only had around 2-3 hours of sleep the day before.
I was unusually energetic a couple hours before I left work and it stayed with me as I arrived at the gym (8/10)
Think I was very excited on doing Kroc Rows today, which I think has become one of my favorite things to do!
Great training session overall and finished it with some Krav Maga right after lifting.
Best part of today was achieving my strength goal for the bench press!
Now to add a few more pounds to the new strength goal!

Pre-workout Warm-ups:

Foam Rolling
Dynamic/Static Stretching

Main Lift:

Bench Press

Overhead Squat Warm-up Set:
45 x 10

Power Clean Warm-up Set:
115 x 3

Bench Press Warm-up Sets:
45 x 10
95 x 5
115 x 5
140 x 3

Work Sets:
165 x 3
185 x 3
210 x 7 (1RM = 259)

I was very energized somehow and forgot to film the first work set!
Sets felt easy enough to do today.
Goal on the top set was 7 to reach my current strength goal which was achieved easily!
I think I had a couple more reps in me if I really wanted to but decided to save it so I have some energy for my assistance work.

Assistance Exercises:

BBB OHP superset with Dips
(70% of Training Max)

BBB OHP: 105 x 9
Dips: +25 x 8

BBB OHP: 105 x 5
Dips: +25 x 5

BBB OHP: 105 x 5
Dips: +25 x 4

BBB OHP: 105 x 4
Dips: +25 x 3

BBB OHP: 105 x 4
Dips: +25 x 3

1 minute break between each super set.
Used wrist wraps for all sets and decided to belt it on 2-5 sets.
think I finally got my grip on the overhead press better.
First set felt easy enough but ran out of juice.
Improved a little compared to the last session but doing 70% training max for BBB assistance work is really tough!

Kroc Rows
Left Arm: 115 x 13
Right Arm: 115 x 15

Wore wrist wraps as usual so I don’t have the dumbbell smack my wrist.
Think I finally reached the weight were I need to work on more reps as I lost my grip and will on the 13th rep for my left arm.
Will now try to stay on the same weight and only progress if I manage to do 20+ reps on BOTH arms!


Krav Maga
Good hour long session after lifting.
Got drenched in sweat and had my heart beat rise for a good amount of time.