RSS

5/3/1: C6W4D2: Bench Press (230 x 1): 7/18/12

18 Jul

C6W4D2: 7/18/12

Had plenty of time to sleep but only able to get 4-5 hours worth.
Somewhat tired as I got to the gym even with the White Flood on the drive there. (6/10)
Decent session overall even though I know I can do better.

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:

Bench Press

Warm-up Sets (w/ Fat Gripz):
45 x 10
100 x 5
120 x 5
145 x 3

Work Sets:
180 x 5
205 x 3
230 x 1 * (e1RM = 30)


Knew the top set was going to be rough when the first two work sets are feeling decent.
At least I made the bare minimum rep for the day.

Assistance Exercises:

BBB OHP w/ Fat Gripz & Superset with Dips:
(50% of Training Max)

OHP: 45 x 10

BBB OHP: 80 x 10
Dips: 1 x 8

BBB OHP: 80 x 10
Dips: 1 x 8

BBB OHP: 80 x 8
Dips: 1 x 5

BBB OHP: 80 x 6
Dips: 1 x 5

BBB OHP: 80 x 6
Dips: 1 x 5

1.5 minute rest between each super set.
Fatigue settling in noticeably from not enough sleep by the amount of reps I can only do.

Barbell Curls (w/ Fat Gripz):

60 x (3 x 10)

Nice easy sets with 30 second rest between sets.

Kroc Rows (No Straps):

Left Arm:

Warm-up Sets:
115 x 5
115 x 5

Work Set:
115 x 15

Right Arm:

Warm-up Sets:
115 x 5
115 x 5

Work Set:
115 x 15

Decided to add +5 lbs anyways.
Think I could have at least 20 reps on each arm on the work set if I had proper sleep.

Advertisements
 
Leave a comment

Posted by on July 18, 2012 in Training Log

 

Tags: , , , , , , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: