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5/3/1: C4W4D2: BP: 5/9/12

09 May

C4W4D2: 5/9/12

Around 6-7 hours of sleep before gym time.
Felt a little better as I arrived at the gym. (7/10)
Fairly decent session but think it could have been better.
Think this carb/calorie cycling diet I am doing is starting to take a toll on my lift as I know I could have done better.
I was on a deficit the day before and quite sure I could have lifted better if I at least ate at maintenance level.

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

BP Warm-up Set:
45 x 10
95 x 5
115 x 5
140 x 3

Work Set:
175 x 5
200 x 3
220 x 3 (1RM = 242)


Someone was using the power rack so I had to use the regular bench today and ask for a spot on my top set.
Earlier work sets are easy enough but did not have enough to press as much as I wanted today.
Goal was to get 7 reps on the top set which I failed to do but at least I was able to do more than the minimum for the day.
Kinda upsetting for me considering I have done heavier set before.
There is always next time.

Assistance Exercises:

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

BBB OHP: 105 x 8
Dips: +35 x 5

BBB OHP: 105 x 5
Dips: +35 x 5

BBB OHP: 105 x 4
Dips: +35 x 4

BBB OHP: 105 x 3
Dips: +35 x 3

BBB OHP: 105 x 3
Dips: +35 x 3

1 minute break between each super set.
Only wrist wraps used this time and no belt at all for all BBB OHP sets.
Right here is when I think I realize I did not have enough to eat the day before.

Kroc Rows
Left Arm: 115 x 16
Right Arm: 115 x 17

My favorite assistance work!
Really had to psyche myself due to my not so great performance on my other work today.
Happy that I was able to do a few more reps than last session.
Still will keep the same weight for next session until I am able to do 25 or more reps.
Definitely a big mental game for this.
Mind gave up before grip!

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Posted by on May 9, 2012 in Training Log

 

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