C5W1D3: 5/26/12

Slept around 9-11 hours after having a few drinks last night.
New staple pre-workout meal are sweet potato hash with eggs over-easy on top.
Took some White Flood again on my way to the gym and felt good. (9/10)
I think I did not eat enough as I felt hungry in the middle of my session!

Pre-workout Warm-ups:

Foam Rolling
Dynamic/Static Stretching

Main Lift:

Bench Press

Overhead Squat Warm-up Set:
45 x 5

Power Clean Warm-up Set:
115 x 3

BP Warm-up Sets:
45 x 10
95 x 5
120 x 5
145 x 3

Work Sets:
155 x 5
180 x 5
200 x 5 (1RM = 233)


First week definitely screws me up and felt weaker than before.
Just did the bare minimum again even though my goal was 9 reps …

Assistance Exercises:

BBB OHP superset with Dips
(60%/60%/55%/50%/50% of Training Max)

BBB OHP: 90 x 10
Dips: +35 x 7
–
BBB OHP: 90 x 7
Dips: +35 x 4
–
BBB OHP: 85 x 6
Dips: +35 x 3
–
BBB OHP: 75 x 10
Dips: +35 x 5
–
BBB OHP: 75 x 10
Dips: +35 x 3

2-3 minute break between each set.
Still difficult for me as per usual on my 1st week of a cycle.
Definitely need to reduce the weight so I can just pump the sets out and have enough energy to do the rest of the superset with more reps.

Kroc Rows
Left Arm:
115 x 5
115 x 5
115 x 15

Right Arm:
115 x 5
115 x 5
115 x 12

Found a great post about kroc rows by the Krocman himself here: http://www.t-nation….t/kroc_rows_101
So decided to add 2 warm-up sets for each arm before the main set.
Either its just due to my first week of the cycle always sucks for me or I need to drop teh weight a bit.
Think next session I will drop the weight to 100 lbs each arm and work myself up again.