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5/3/1: C6W3D1: Bench Press (220 x 4) * Conditioning: Krav Maga: 7/8/12

08 Jul

C6W3D1: 7/8/12

So I was up for 30 hours the other day and did some work then slept for 3-4 hours nap before work.
Took 2 BCAA tabs then walked my dogs after work then straight to the gym sipping on some White Flood.
Surprisingly, I felt decent enough as I arrived at the gym but not spectacular. (7/10)

I had to cut off some assistance work as I wanted to catch a Krav Maga class right after lifting.
Decent session overall even though I forgot to film my top set.
Only real issue that surfaced is that my right wrist is still not fully healed!

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:
170 x 3
195 x 3
220 x 4 * (e1RM = 249)


Used my new Fat Gripz on all the warm-up sets and it felt different.
First 2 work sets felt easy enough but I got too excited and forgot to film the top set.
Think I need to work on keeping my lower body tight as I believe that is my weak link for this lift.

Assistance Exercises:

BBB OHP w/ Fat Gripz:
(50% of Training Max)

OHP: 45 x 10

BBB OHP:
80 x 10 (1 min. rest)
80 x 10 (1 min. rest)
80 x 10 (1 min. rest)
80 x 7 (1 min. rest)
80 x 5

Started using my new Fat Gripz on all the sets and I think it felt a bit easier for my arms using it.
Unfortunately ran out of juice on the last 2 sets.

Kroc Rows (No Straps):

Left Arm:

Warm-up Sets:
110 x 5
110 x 5

Work Set:
110 x 21

Right Arm:

Warm-up Sets:
110 x 5
110 x 5

Work Set:
110 x 23

Found someone to count reps for me as I always have a hard time concentrating on counting after the 15th or so rep.
Really wanted to get at least 25 reps but just did not have the juice and will power to do it.
I did get a pat on the back though on how strong I was and was asked WTF I was doing!
I explained what I was doing then suggested to the guy to check out Starting Strength and Ironstrong.org if he wanted to get strong.

Conditioning:

Krav Maga:
1 hour

Had enough time to stretch out for a few minutes before I started class.
good session overall to complete my day.
Unfortunately I was rushing to get back home and forgot to do my AMRAP Pull/Chin-up sets after class.

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Posted by on July 8, 2012 in Training Log

 

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