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.
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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