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5/3/1: C6W1D3: Bench Press (205 x 5): 6/29/12

29 Jun

C6W1D3: 6/29/12

Slept like a baby for 6-7 hours before work but felt like I could sleep more if I had the time.
Actually felt sleepy most of my graveyard shift until the end of the shift which I felt like I got my second wind!
Took 2 tabs of BCAA when I got home from work then walked my dogs.
A serving of White Flood on the way to the gym and I felt fine but not as good as I did as my last session. (7/10)

Did I forget to mention that I am still suffering from DOMS on my upper back and hamstrings from my last session!
My glutes DOMS recovered yesterday at least!

Decent session overall but I think I could have done better if I had more rest.
Also may have a better performance if I did this session after I woke up instead of after work.
Also removed some assistance exercises and warm-ups to just focus more on my main lift.

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:

Bench Press

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

Work Sets:
160 x 5
180 x 5
205 x 5 (e1RM = 239)


First two work sets felt easy enough.
I think my lower body tightness collapsed on the top set.
At least I was able to do the bare minimum.
Maybe next time I can do better!

Assistance Exercises:

BBB OHP:
(50% of Training Max)

OHP: 45 x 10

BBB OHP:
80 x 10 (1 min. rest)
80 x 10 (1.5 min. rest)
80 x 10 (2 min. rest)
80 x 9 (2.5 min. rest)
80 x 9

Still having issues on my breathing pattern on this.
Think once I get that this lift will get much easier.
I was grunting and crying like a baby on the last 2 sets!

Kroc Rows
Left Arm:
105 x 5
105 x 5
105 x 25

Right Arm:
105 x 5
105 x 5
105 x 25

I was planning to get some car seatbelt and use it for wrist straps and use the straps on alternating Kroc Row days.
Forgot to get it so will have to wait for next session.
This hurts and I was hollering on the last few reps!
Debating if I should try another set with the same weight but with straps or just go ahead and add 5 lbs and attempt first without straps then with.
Either way, once I get those damn car seatbelts I will be alternating this with and without straps.

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Posted by on June 29, 2012 in Training Log

 

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