Cycle 9 – 5s Week: BP: 10/21/12

I was off last night so I had around 3-4 hours sleep, after being up for 24 hours, before dinner time and then around 7-8 hours sleep before gym time.
Left home after walking the dogs at the 12th hour of my fast.
Arrived at the gym feeling decent (6/10).
Good session overall but I started getting tired by the time I did my rows.
Overall a good session today.

Info:

Body Weight: 171.5 lbs on 10/21/12

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: 95 x 5
PU: BW x 8

BP: 115 x 5
PU: +30 x 6

BP: 140 x 3
PU: +35 x 6

Work Sets (Superset with Pull-ups):
BP: 150 x 5
PU: +40 x 5

BP: 175 x 5
PU: +40 x 5

BP: 200 x 5 (e1RM = 233)
PU: +40 x 5


First couple work sets felt real easy.
Had a spotter just in case due to the power cage being taken today.
My left hip somehow tightened up on me starting with the 2nd work set.
It was easy enough to fix as the weight was light enough for me.
But it screwed me up during my top set.
I could have done 2-3 more reps on the top set if I was able to keep my lower body tight and my left hip not cramp up on me.

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: +30 x 5
Rest 1 min
–
BBB OHP: 60 x 10
Dips: +35 x 5
Rest 1 min
–
BBB OHP: 60 x 10
Dips: +30 x 3
Rest 1 min
–
BBB OHP: 60 x 10
Dips: +30 x 3
Rest 2 min
–
BBB OHP: 60 x 10
Dips: +30 x 3

Found a new tutorial video by mark Rippetoe about the press here: http://startingstren…ng_to_press_2.0
Think it helped me a bit, specially on the hip movement.
I did started getting fatigued making me unable to get all 10 reps on the last couple sets.
Also showed my tiredness with the lackluster number of reps on the weighted dips.

Kroc Rows (w/o Straps):

Left Arm:

Warm-up Sets:
125 x 5
125 x 5

Work Set:
125 x 15

Right Arm:

Warm-up Sets:
125 x 5
125 x 5

Work Set:
125 x 11

Quite an opposite progression compared to last time I did this without straps!
Added a few more reps on the left arm before my grip and will died BUT I did so much more poorly on the right arm!
My right elbow was still kinda sore and I think the elbow strikes we did on my Bag Class yesterday did not help.
I think I will drop the weight by 10% starting with the strapped rows next session and work my way up again from there.

Ab Wheel Rollouts:

5 x 10

Rest periods are 30s after each set.
I had to do these after I got home.
Felt really hard to do due to fatigue settling in.