C5W1D3: 5/26/12

Yesterday I was up for over 24 hours and been keeping myself busy with a lifting session the day before and a Krav Maga class yesterday.
I was already pretty wore out but only able to get 6-7 hours of sleep!
Really need to try and not drink so much (water) before bed.
Took a serving of White Flood on the way to the gym and also added a serving of it in my 2 liter jug of ice cold water.
(I planned to do another Krav Maga class right after my lifting session as part of my conditioning work).
Felt fine as I arrived to the gym but I know my body is already beat and going to be a long day! (7/10)

When I finished my Krav Maga class I was starved and fully wore out!
Felt like I have used up all my energy and that I am near empty!
I was ravenous as I took my son to brunch and my body felt like it just completed a 10 mile full gear conditioning hike!
Thought I would just relax the rest of the day but my son and sister decided we should go swimming and that just wore me out some more.
What a long day!

Pre-workout Warm-ups:

Foam Rolling
Dynamic 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:
165 x 3
190 x 3
215 x 4 (1RM = 244)

First set was easy enough but knew I will have trouble with the top set by how the second set felt.
Plan was to get 7 reps but only able to press 4.
Could probably have done it if I didn’t lose tightness on my lower body and my left hip acting up.

Assistance Exercises:

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

OHP: 45 x 10

BBB OHP: 75 x 10
Dips: +35 x 5

BBB OHP: 75 x 8
Dips: +35 x 4

BBB OHP: 75 x 8
Dips: +35 x 3

BBB OHP: 75 x 7
Dips: +35 x 2

BBB OHP: 75 x 7
Dips: +35 x 2

Reduced the weight and rest time.
Rest time is only 1 minute each after the superset.
My body getting fatigued really shows here by not able to get the full 10 reps on each set.
Will reduce the weight on the dips just for safe measure next session.

Kroc Rows
Left Arm:
100 x 5
100 x 5
100 x 18

Right Arm:
100 x 5
100 x 5
100 x 18

Was hoping to do more than 20 reps this session but should have known considering my progress on the earlier assistance work.
Next time!



Skipped this due to me doing Krav Maga right after lifting.


Krav Maga:

1 hour

I just went all out on this.
Think the left over water and White Flood in my water jug gave me second wind and I just pushed myself as hard as I can.
Really tired myself once the adrenaline dropped.