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.