5/3/1: Cycle 11 – 3s Week: Bench Press (180 x 5 / TM 200 x 1): 2/1/13

01 Feb

Cycle 11 – 3s Week: BP: 2/1/13

Slept a good 7-8 hours and even a 2-3 hour nap before work.
Guess my body needed that rest I have been depriving it off.
I do not think I may have had enough food before I left for work.
Also I decided to not use any stimulants like White Flood today and I think that was a bad move.
Decided to not use any in hopes of not staying up longer due to the stimulant caused by caffeine and training so I can sleep right after my session.

Arrived at the gym feeling fine (5/10) but I eventually ran out of gas near the end of my assistance exercises and stopped early and went home.
Managed to at least do the main lift successfully and most of my assistant work so that was fine.
Think I will try at least a low dose caffeine pill next time to give me that extra energy and have to make sure I get the necessary nutrition specifically the day before my training session!


Body Weight: 166 lbs on 1/27/13

Pre-workout Warm-up Time: 20 minutes

Training Time: 40 mins

Fasted Time: ~13-14 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minutes 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: +25 x 8

BP: 100 x 5
PU: +25 x 8

BP: 120 x 3
PU: +25 x 8

Work Sets (Superset with Pull-ups):
BP: 140 x 3
PU: +25 x 8

BP: 160 x 3
PU: +25 x 8

BP: 180 x 5 (e1RM = 210)

Training Max:
BP: 200 x 1

Forgot to check last cycle notes for this lift again.
Managed 1 less rep on the top set compared to last cycle even though I felt like I could have matched it or even more!
But I did manage to get the minimum I planned for.
I ate a banana after the 2nd and last warm-up set which helped give me a little boost in energy after a long fast. (6/10)
Felt like I could easily do 2 more reps on the top work set.
Training max set was easy BUT I felt hungry by that time!

Was not strong enough today to get all 10 reps for each set on my pull-ups but will hopefully correct myself next 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 8
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 6
Rest 1.5 min

BBB OHP: 65 x 9
Dips: BW x 5
Rest 1.5 min

BBB OHP: 65 x 8
Dips: BW x 6

Energy level started to dip slightly as I started this. (5/10)
Less reps on some sets which showed that I was starting to fatigue earlier than usual.

Kroc Rows (w/o Straps):

Left Arm:

Warm-up Sets:
110 x 5
110 x 5

Work Set:
110 x 15

Right Arm:

Warm-up Sets:
110 x 5
110 x 5

Work Set:
110 x 15

Increased the weight by 5 lbs as I did welll last couple times.
But my energy level dipped again showing my fatigue and hunger! (4/10)

Ab Wheel Rollouts:


I was just too tired to continue and just went home from here.




Leave a comment

Posted by on February 1, 2013 in Training Log


Tags: , , , , , , , , , , , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: