5/3/1: Cycle 8 – 5s Week: Bench Press (195 x 6): 9/6/12

06 Sep

Cycle 8 – 5s Week: BP: 9/6/12

Solid 7-8 hours of sleep.
Went to the gym after dropping my son to school and my wife to work.
Wanted to compare how MusclePharm’s Assault compared to White Flood so did 2 servings of White Flood 30 minutes before I arrived at the gym.
(I took 2 servings of Assault last session earlier this week.)
I felt all pumped and ready to go when I got to the gym but it only lasted me about 1 hour. (9/10)
Just enough time for me to do all my main lifts and a couple assistance exercises.

Good session overall even though I am still having right elbow issues.
Think I will get myself an elbow sleeve like the one from Inzer to help with it during my sessions.

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:

Bench Press

Warm-up Sets (W/ Fat Gripz Superset with Fat Gripz Pull-ups):
BP: 45 x 10
PU: BW x 5

BP: 90 x 5
PU: BW x 5

BP: 115 x 5
PU: BW x 5

BP: 135 x 3
PU: BW x 5

Work Sets (Superset with Fat Gripz Pull-ups):
BP: 150 x 5
PU: BW x 5

BP: 170 x 5
PU: BW x 5

BP: 195 x 6 (e1RM = 234)
PU: BW x 5

Decided to take it easy on my first deload on the bench press.
Used Fat Gripz on all my Pull-ups right after each bench press set.
Just started the cycle with just 5 reps on each pull-up to see how it goes from there.

Also enjoy using the Fat Gripz on my warm-up sets but remove them on my work sets.
I think I need to control my eccentric movement more as I read that can help in improved muscular development.
Otherwise felt somewhat easy to do except the top set.
I wanted to do around 10 reps on the top set but stopped at 6 with 1-2 more in the tank.

Assistance Exercises:

BBB OHP w/ Fat Gripz & Superset with Dips:
(35% of Training Max)

OHP: 45 x 10

BBB OHP: 55 x 10
Dips: 1 x 5
Rest 1m

BBB OHP: 55 x 10
Dips: 1 x 5
Rest 1m

BBB OHP: 55 x 10
Dips: 1 x 5
Rest 1.5m

BBB OHP: 55 x 10
Dips: 1 x 5
Rest 1.5m

BBB OHP: 55 x 10
Dips: 1 x 5

Easy enough sets.
Was not really difficult to do but the burn I felt on my shoulders while doing this was intense!
Took it easy on the dips also and just did 5 reps after each set.

Kroc Rows (w/o Straps):

Left Arm:

Warm-up Sets:
120 x 5
120 x 5

Work Set:
120 x 15

Right Arm:

Warm-up Sets:
120 x 5
120 x 5

Work Set:
120 x 15

Started feeling kinda iffy on this due to the elbow issue I have acquired recently.
Surprised myself though once I finished this.
Made sure to keep my wrist wraps on just so my wrist don’t get compromised by smacking on the side of the dumbbell.
I was going strong on the left side and could have done a couple more reps but my grip just gave up!
Guess now I know what I need to work on.
Was expecting to do less on the right arm due to the right elbow issue but I actually stopped myself at 15 reps just so I have even numbers on both arms.
I felt like I could have done probably 5-10 more reps with my right arm if I didn’t stop!
Didn’t really notice any elbow issue while doing the rows also, which surprised me!

Ab Wheel Rollouts:

5 x 10

Rest periods are 30s, 45s, 45s and 60s respectively.
Nice and easy but burns like hell.
By this time it feels like the effects of the White Flood is subsiding.


Dog Walking:

Distance: 1.6 miles
Time: 31m 28.5s

Decided to walk my dogs again instead of using the prowler as I am tired by this time.
Nice easy walk breaking in my Vibrams again.

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Posted by on September 6, 2012 in Training Log


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