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5/3/1: Cycle 11 – 1s Week: Bench Press (190 x 3 / 205 x 1 / 220 x 0): 2/15/13

15 Feb

Cycle 11 – 1s Week: BP: 2/15/13

Slept only for 4-5 hours before work.
This time I took at least 1 caffeine pill and arrived at the gym feeling decent. (6/10)
Energy level didn’t spike up but also didn’t dip.
Session lasted a tad longer than usual.
Attempted to do a PR single without success on the bench press but at least I know where I am at right now.

Also, my bluetooth stereo headset died so no music which sucked.
My left hip sprain seems to have been aggravated a little earlier this week and more noticeable today!
Probably from the lifting session on Monday and aggravated some more during Muay Thai on Wednesday night.

Otherwise I decent session and able to do everything I wanted to do.

Info:

Body Weight: 165.5 lbs on 2/10/13

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 45 mins

Fasted Time: ~9 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: 150 x 5
PU: +25 x 8

BP: 170 x 3
PU: +25 x 8

BP: 190 x 3 (e1RM = 209)

Singles:
205 x 1
220 x 0


First 2 work sets felt too light.
Really only wanted to do a single on the top work set but ended up doing 3 reps and felt like I could have done 2 more if needed.
Decided to be more conservative on the weight jump on the singles while attempting to reach PR weight but failed on the 2nd single.
My left hip had a noticeable soreness as I was attempting my 1st single.
I am guessing that I lost my tightness on the 2nd single.

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 8
Rest 1.5 min

BBB OHP: 65 x 9
Dips: BW x 7
Rest 1.5 min

BBB OHP: 65 x 9
Dips: BW x 7
Rest 1.5 min

BBB OHP: 65 x 9
Dips: BW x 5

Slightly better on the dips but must be getting tired a bit due to not able to do all my reps.

Kroc Rows (w/o Straps):

Left Arm:

Warm-up Sets:
110 x 5
110 x 5

Work Set:
110 x 20

Right Arm:

Warm-up Sets:
110 x 5
110 x 5

Work Set:
110 x 20

Happy with myself that I was at least able to do 5 more reps compared to last session!

Ab Wheel Rollouts:

5 x 10

40s rest between sets.
Felt decent doing them.

Finisher:

Jump Rope

Time: 5 minutes

Had enough energy to do 5 minutes of non-stop jump rope to finish the session.

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Posted by on February 15, 2013 in Training Log

 

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