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.