Cycle 7 – 3s Week: BP: 8/15/12
Had around 6-7 hours of broken sleep.
Dogs decided to wake me up a few times …
Woke-up groggy and arrived at the gym feeling ok but not as good as the last few sessions. (7/10)
Disappointed in myself as my performance today was sub par.
Really thought I could do better but maybe it was just a bad day.
Think if I even succeed on the 1s week I will deload anyways for the bench press next cycle.
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:
175 x 3
200 x 3
225 x 1
225 x 1
First 2 work sets felt easy enough.
But somehow didn’t have it on the top set and only able to do 1 rep.
Think my body was not tight enough.
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 6
Rest 1.5m
–
BBB OHP: 70 x 10
Dips: 1 x 6
Rest 1.5m
–
BBB OHP: 70 x 10
Dips: 1 x 5
Rest 2m
–
BBB OHP: 70 x 10
Dips: 1 x 5
Rest 3m
–
BBB OHP: 70 x 8
Dips: 1 x 5
Feeling tired once I started doing this.
Guess that crappy sleep I had is taking its toll.
Barbell Curls (w/ Fat Gripz):
70 x (3 x 8)
1 minute rest between sets.
Felt real hard to do.
Kroc Rows (w/ Straps):
Left Arm:
Warm-up Sets:
115 x 5
115 x 5
Work Set:
115 x 21
Right Arm:
Warm-up Sets:
115 x 5
115 x 5
Work Set:
115 x 21
Added a couple more reps since the last session.
Felt a little better doing it compared to last time.
Still keeping the same weight for the next session.
