5/3/1: Cycle 11 – 5s Week: Bench Press (170 x 7 / TM 200 x 1): 1/18/13

18 Jan

Cycle 11 – 5s Week: BP: 1/18/13

Not so great sleep before work of 4-5 hours.
Felt fine as I arrived at the gym but not great either. (5/10)
Energy level increased a bit as I finished my warm-up sets and stayed steady throughout the session (6/10)

I guess I was not able to eat enough at home before work and ended up munching on some work food making my fasted as I started working shorter.
I think it was a good session overall.

Wearing my new Rehband Warm Pants and I think they are helping me a bit!
Still having left hip issues but didn’t notice at all throughout the session while wearing it!
I did notice it before and after I went to the gym.


Body Weight: 165.6 lbs on 1/13/13

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 30 mins

Fasted Time: ~9-10 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minutes Jump Rope

Main Lift:

Bench Press

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

BP: 80 x 5
PU: +20 x 10

BP: 100 x 5
PU: +20 x 10

BP: 120 x 3
PU: +20 x 10

Work Sets (Superset with Pull-ups):
BP: 130 x 5
PU: +20 x 10

BP: 150 x 5
PU: +20 x 10

BP: 170 x 7 (e1RM = 210)

Training Max:
BP: 200 x 1

Didn’t realize until I started writing this about this session that the weights for this cycle on the bench press is the same as last cycle somehow.
The sets felt easy enough and I think I could have done more reps on the top set (at least 2-3 more reps) but I was kinda leery about my left hip.
My hip didn’t bother me this time, probably due to the Rehband shorts or paying more attention to it and getting tighter, but I played it safe anyways.
I did increase the weight on my pull-ups though and it was most difficult compared to last session!

Assistance Exercises:

Overhead Press w/ Fat Gripz & Superset with Dips:
(50% of Training Max)

OHP: 45 x 10
Dips: BW x 10

BBB OHP: 65 x 10
Dips: BW x 10
Rest 1 min

BBB OHP: 65 x 10
Dips: BW x 7
Rest 1.5 min

BBB OHP: 65 x 10
Dips: BW x 7
Rest 1.5 min

BBB OHP: 65 x 10
Dips: BW x 7
Rest 1.5 min

BBB OHP: 65 x 10
Dips: BW x 7

Stayed at 50% of my OHP training max but managed to add 5 lbs to it due to teh new cycle.
Coincidentally, the sets felt more difficult to do compared to last session being 5 lbs less.
I think I did slightly better with the dips but still not getting all the reps I wanted!

Kroc Rows (w/o Straps):

Left Arm:

Warm-up Sets:
105 x 5
105 x 5

Work Set:
105 x 25

Right Arm:

Warm-up Sets:
105 x 5
105 x 5

Work Set:
105 x 25

I felt great as I did these.
But my will gave up on me before anything else did.
At least I managed to do more reps compared to last session!

Ab Wheel Rollouts:

5 x 10

30 second rest on all sets.
Felt challenging to do.


Tabata Jump Rope:

Work Sets: 20 secs x 8
Rest: 10 secs /set

Still energized enough and did less mistakes than last session.
At least that is how it felt.

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Posted by on January 18, 2013 in Training Log


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