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5/3/1: Cycle 10 – 5s Week: Bench Press (170 x 8 / TM 195 x 1): 12/7/12

07 Dec

Cycle 10 – 5s Week: BP: 12/7/12

As per usual, I haven’t had decent sleep the past couple days, around 5-6 hours.
Had around 5-7 hours of broken sleep before I went to work.
By the time I finished work, walked my dogs then took my son to school I somehow was feeling energetic.
Feeling well that I decided to train fasted despite telling myself I should no longer train under a fast.
What’s even more amazing is that my energy level just kept on increasing as I was finishing up at the gym!
I arrived feeling good (6/10) then better as I started my bench press warm-ups (8/10) and a steady feeling of greatness (9/10) as I did my assistance work!

I think this is one of my better session overall but I would like it to be shorter.

Info:

Body Weight: 170 lbs on 12/3/12

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 45 mins

Fasted Time: ~12 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Tabata Jump Rope

Main Lift:

Bench Press

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

BP: 80 x 5
PU: BW x 10

BP: 100 x 5
PU: +25 x 7

BP: 120 x 3
PU: +25 x 7

Work Sets (Superset with Pull-ups):
BP: 130 x 5
PU: +25 x 7

BP: 150 x 5
PU: +25 x 6

BP: 170 x 8 (e1RM = 215)
PU: +25 x 5

Training Max:
BP: 195 x 1


Nice easy sets.
Weight felt light due to the deload.
Think I could have done 1-2 more reps on the top set if I wanted to.
Definitely could have done 2-3 more reps on my Training Max set.

Assistance Exercises:

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

OHP: 45 x 10
Dips: BW x 10

BBB OHP: 55 x 10
Dips: +25 x 6
Rest 1.5 min

BBB OHP: 55 x 10
Dips: +25 x 6
Rest 1.75 min

BBB OHP: 55 x 10
Dips: +25 x 5
Rest 1.75 min

BBB OHP: 55 x 10
Dips: +25 x 5
Rest 2 min

BBB OHP: 55 x 10
Dips: +25 x 5

I think I am getting better form on this, specially with the hand and elbow placement.
Strange enough as the sets seems to be easier as I progress 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 25

Think I could have done at least 2 more reps on the left side if I pushed harder.
My Right elbow tendinitis started acting up and was struggling to get to 25 reps on the right side.

Ab Wheel Rollouts:

5 x 10

30 second rest between sets.
This was hurtful today.

Finisher:

Tabata Jump Rope: 1 set

Getting tired here I guess as I was making more mistakes compared to my warm-up set.

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Posted by on December 7, 2012 in Training Log

 

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