Cycle 8 – 1s Week: BP: 10/5/12

Around 5-6 hours of decent sleep.
Still felt somewhat tired and ate some left over steak and some eggs after a 19-20 hour fast.
Arrived at the gym feeling decent (6/10) but I think the White Flood started to kick in after my warm-ups and started feeling much better. (8/10)
Decided to start doing some weighted pull-ups and dips using a system I read on the post from
Not using the same program but just adding weight if I make at least 5 reps on the set.

Decent session overall considering I still have some right elbow soreness and I have this annoying knot on my left shoulder blade area.


Body Weight: 174 lbs on 9/30/12

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 30 mins

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:

Bench Press

Warm-up Sets (W/ Fat Gripz Superset with Pull-ups):
BP: 45 x 10
PU: BW x 8

BP: 90 x 5
PU: BW x 5

BP: 115 x 5
PU: +10 x 8

BP: 135 x 3
PU: +15 x 6

Work Sets (Superset with Pull-ups):
BP: 170 x 5
PU: +20 x 5

BP: 195 x 3
PU: +25 x 5

BP: 215 x 2 (e1RM = 229)
PU: +30 x 5

First 2 work sets felt easy enough.
Made sure to try and have them controlled on the eccentric phase.
Wanted to do 3-4 reps on the top set but only able to do 2 but still above minimum so I am happy.
Think my tightness was not good enough and actually felt as if I pulled my lower back trying to stay tight and get the rep up.
My bench press still needs some work so I can press heavier and better.

I did make sure that my pull-ups are all done in a controlled manner and from a dead hang.

Assistance Exercises:

BBB OHP w/ Fat Gripz & Superset with Dips:
(40% of Training Max)

OHP: 45 x 10
Dips: BW x 8

BBB OHP: 60 x 10
Dips: +10 x 8
Rest 1 min

BBB OHP: 60 x 10
Dips: +15 x 5
Rest 1 min

BBB OHP: 60 x 10
Dips: +20 x 5
Rest 2 min

BBB OHP: 60 x 10
Dips: +25 x 5
Rest 12 min

BBB OHP: 60 x 10
Dips: +30 x 5

Found that using a wider stance and grip made the press easier for me to do.
Last 2 sets had slightly longer rest time as I ended up chatting with someone.

Kroc Rows (w/o Straps):

Left Arm:

Warm-up Sets:
125 x 5
125 x 5

Work Set:
125 x 12

Right Arm:

Warm-up Sets:
125 x 5
125 x 5

Work Set:
125 x 20

Lost my grip on the left side work set but at least it was a couple more reps that last time without straps.
Somehow managed to do more on the right arm.
Probably due to me making a lot of grunting noises making others look at me.
Think a few of them was laughing but I am not sure exactly as I had my headset on.
Either way, it somehow helped egg me on to push harder!

Ab Wheel Rollouts:

5 x 10

Rest periods are 30s after each set.
Felt good and burns!