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5/3/1: Cycle 9 – 1s Week: Bench Press (220 x 0 Stall): 11/23/12

23 Nov

Cycle 9 – 1s Week: BP: 11/23/12

Had not been sleeping well the past couple days.
Around 5-6 hours last couple of days.
Was not able to eat well before I went to work also.
Took my dogs for a walk after work then straight to the gym.
Arrived feeling alright but not great (6/10) but it was steady energy overall.

Session was decent despite the stall but could have been better if I have taken care of myself better the last couple days.
(Damn you real life!)
Two more sessions to finish my 1s week then I will be deloading all my lifts and hopefully build myself up better in time!

Info:

Body Weight: 171.5 lbs on 11/18/12

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 30 mins

Fasted Time: ~9 hours

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 10

BP: 95 x 5
PU: BW x 8

BP: 115 x 5
PU: +45 x 5

BP: 140 x 3
PU: +45 x 5

Work Sets (Superset with Pull-ups):
BP: 175 x 5
PU: +45 x 5

BP: 200 x 3
PU: +45 x 5

BP: 220 x 0 (Stall)
PU: +45 x 4

Work sets felt heavy from the start.
I was inches away from getting that last rep but lost it.
Think it was the combination of not enough sleep/rest and that my form was far from perfect.
Tightness was compromised and need to work on having that throughout the set.

Assistance Exercises:

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: +25 x 5
Rest 2 min

BBB OHP: 60 x 10
Dips: +25 x 4
Rest 2 min

BBB OHP: 60 x 10
Dips: +25 x 4
Rest 2.5 min

BBB OHP: 60 x 10
Dips: +25 x 4
Rest 2.5 min

BBB OHP: 60 x 10
Dips: +5 x 3

Press felt better compared to last session.
Think I had my arm placement and hip movements better.
Dips still hurting though.

Kroc Rows (w/o Straps):

Left Arm:

Warm-up Sets:
100 x 5
100 x 5

Work Set:
100 x 25

Right Arm:

Warm-up Sets:
100 x 5
100 x 5

Work Set:
100 x 21

Completed the left side with around 2-3 more in the tank.
Right side was done when my mind just gave up on me.

Ab Wheel Rollouts:

5 x 10

30 second rest between sets.
Felt easier today somehow.

Finisher:

Tabata Burpees w/ Pull-ups:

4 x 1
3 x 1
3 x 1
3 x 1
2 x 1
2 x 1
2 x 1
3 x 1

Burpees with pull-ups at the end of each rep using Tabata method again.
Laid down on the floor for a few seconds when I was done.

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Posted by on November 23, 2012 in Training Log

 

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