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5/3/1: Cycle 7 – 1s Week: Bench Press (235 x 0) Fail: 8/29/12

29 Aug

Cycle 7 – 1s Week: BP: 8/29/12

Another solid 6-7 hours of sleep.
I am on vacation and still unable to sleep 8+ hours, WTF?!?!
Guess my body is just used to this amount of rest.
Felt decent as I arrived at the gym. (7/10)

Overall I had a good session even though I stalled on my main lift.
It was expected but I tried anyways in hope that I possibly do it.
Will just have to deload on the bench press next cycle.

Side note:
My right elbow seems to be suffering from a mild tendinitis.
My right wrist is also not 100% but slightly better.
Didn’t bother me too much during my lifting session but it was noticeable before and after.

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:
185 x 5
210 x 3
235 x 0 * FAIL


First 2 work sets was heavy but doable and made me think I can possibly get that 1 rep on the top set.
Tried my best but was not able to do it.
Deloading by 10% next cycle with a Training Max of 225 to start Cycle 8..

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 8
Rest 1.5m

BBB OHP: 70 x 10
Dips: 1 x 8
Rest 2m

BBB OHP: 70 x 10
Dips: 1 x 8
Rest 2m

BBB OHP: 70 x 10
Dips: 1 x 8
Rest 3m

BBB OHP: 70 x 8
Dips: 1 x 8

Decided to do a staggered stance on the OHP as a recommendation from a few other articles I have read.
Seems to help me a bit.

Barbell Curls (w/ Fat Gripz):

60 x (3 x 10)

1 minute rest after the 1st set and 1.5 minute rest after the 2nd set.
Decided to drop the weight a bit due to my elbow just to be safe.
Curls was nice and controlled.

Kroc Rows (w/ Straps):

Left Arm:

Warm-up Sets:
115 x 5
115 x 5

Work Set:
115 x 25

Right Arm:

Warm-up Sets:
115 x 5
115 x 5

Work Set:
115 x 25

Felt strong doing this today even though I was less than successful on my main lift.
I think I could have done 2-3 more reps on my left arm work set and probably 4-6 more on my right arm work set if I wanted to.
My grip was no problem with the straps but my will stopped me from continuing.
Actually on the right arm I stopped at 25 so I have even reps on both sides.

Conditioning:

Tabata Burpee/Pull-ups:

1 x 4
1 x 3
1 x 3
1 x 2
1 x 2
1 x 2
1 x 2
1 x 3

Nice finisher for the day.
Able to do a couple extra reps today and didn’t completely suck compared to my last session.

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1 Comment

Posted by on August 29, 2012 in Training Log

 

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

One response to “5/3/1: Cycle 7 – 1s Week: Bench Press (235 x 0) Fail: 8/29/12

  1. tomc

    August 31, 2012 at 11:25 pm

    Grip4orce is more direct if looking to build crushing grip. use them mostly on arm day.
    has carried over to better pulling power.

     

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