5/3/1: Cycle 7 – 5s Week: Bench Press (210 x 5): 8/1/12

01 Aug

Cycle 7 – 5s Week: BP: 8/1/12

Solid 5-7 hours of sleep before I went to the gym.
Felt slightly better compared to my last 2 sessions this week. (7/10)
Happy overall with my performance but I thought I would have been able to do a tad 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
125 x 5
150 x 3

Work Sets:
160 x 5
185 x 5
210 x 5 * (e1RM = 245)

First two work sets felt real easy and was thinking I could do the top set well this time.
Unfortunately, I had to stop at the bare minimum due to feeling that I did not have the strength to do another rep with proper form.
There is always a next time!

I did find it amusing that there was a group of guys doing 1/4 squats, with weights I use for warm-up sets, being loud and high fiving each other in one of the squat racks across from me.

Assistance Exercises:

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

OHP: 45 x 10

BBB OHP: 70 x 10
Dips: 1 x 10
Rest 1.5m

BBB OHP: 70 x 10
Dips: 1 x 10
Rest 1.5m

BBB OHP: 70 x 10
Dips: 1 x 10
Rest 2m

BBB OHP: 70 x 8
Dips: 1 x 8
Rest 3m

BBB OHP: 70 x 10
Dips: 1 x 8

Good sets overall.
Noticed the sets went easier when I do them fast, one after the other without a pause between reps.
Last 2 sets had a longer rest time due to one of the guys squatting earlier was actually asking me questions when I pointed out what they were doing wrong …

Barbell Curls (w/ Fat Gripz):

65 x (3 x 10)

This was kinda difficult to do.
1m rest after the 1st set and 1.5m after the 2nd set.

Kroc Rows (w/ Straps):

Left Arm:

Warm-up Sets:
115 x 5
115 x 5

Work Set:
115 x 18

Right Arm:

Warm-up Sets:
115 x 5
115 x 5

Work Set:
115 x 20

Was hoping to do much more than I did today considering I am using wrist straps on the top set.
At least it was a few reps more than last and will just hopefully do even more next session.

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Posted by on August 1, 2012 in Training Log


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