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5/3/1: Cycle 8 – 3s Week: Bench Press (205 x 5): 9/21/12

21 Sep

Cycle 8 – 3s Week: BP: 9/21/12

Around 6 hours of decent sleep.
Woke up still tired.
This time my 16 hour fast ended an hour before gym time so ate some eggs and sausages.
Took the same supplements I did as last time this week and arrived at the gym feeling surprisingly well! (7/10)
I think I definitely train better with some food in my stomach.
Will need to time my fast to end right before gym time if possible.

Decent session today overall.
Warm-ups took me 10 minutes today.
Work-out took me 1 hour 30 minutes to complete.

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: 160 x 3
PU: BW x 5

BP: 180 x 3
PU: BW x 5

BP: 205 x 5 (e1RM = 239)
PU: BW x 5


Good pressing overall.
Weights felt surprisingly easy enough today.
Then I remembered that I deloaded this cycle.
Forgot to film my first work set, probably was too wired from the White Flood.
Tried my best to control the eccentric phase of the lift and think I did better this time.
Achieved my goal of 5 reps on the top set and I think I could probably have 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.m

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

BBB OHP: 55 x 10
Dips: 1 x 5

Just like the last session, felt easy enough but burns like hell to do.
Doing the dips after the press was tiresome.
Managed to do the sets slightly quicker this time around.
(30 seconds less rest time between sets)

Kroc Rows (w/o Straps):

Left Arm:

Warm-up Sets:
125 x 5
125 x 5

Work Set:
125 x 9

Right Arm:

Warm-up Sets:
125 x 5
125 x 5

Work Set:
125 x 11

Rows felt super heavy today!
No surprise considering I was only able to do 15 reps each with no straps last bench session.
My grip lost it on my left hand and the dumbbell actually fell without me wanting it to.
First time this happened to me doing these.
Lost it also and could not hold on anymore after 11 reps on the right arm.
Think if I am able to do 25 or more with straps at this weight I will not increase it until I can do 25+ without straps from now on.

Ab Wheel Rollouts:

5 x 10

Rest periods are 30s after each set.
Nice and easy but burns like hell.
Good controlled reps and burns real good!

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Posted by on September 21, 2012 in Training Log

 

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