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5/3/1: Cycle 12 – 5s Week: Bench Press (175 x 5 / TM 205 x 0/0): 3/15/13

15 Mar

Cycle 12 – 5s Week: BP: 3/15/13

Solid 6 hours sleep before work.
Think I managed to backload better the night before.
Felt decent as I arrived at the gym (6/10)
Performance is slowly improving but I think it would have been best if I deloaded the weights.
(Yeah I was stubborn again and decided to not deload yet.)

Overall a decent session and actually better than what I was expecting.
Just need to deload the Training Max for the rest of the cycle.

Info:

Body Weight: 163.6 lbs on 3/10/13

Pre-workout Warm-up Time: 20 minutes

Training Time: 1hr 30 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: 85 x 5
PU: +25 x 8

BP: 105 x 5
PU: +25 x 8

BP: 125 x 3
PU: +25 x 8

Work Sets (Superset with Pull-ups):
BP: 135 x 5
PU: +25 x 8

BP: 155 x 5
PU: +25 x 8

BP: 175 x 5 (e1RM = 204)

Training Max Set:
205 x 0
205 x 0


First 2 work sets felt easy enough.
But the top work set was difficult to push!
Body was not tight enough and strong enough to do the Training Max and even attempted it 2x!
Also noticed my left hip attempt to overcompensate for my lower back losing its tightness!
Definitely MUST deload my Training Max for the rest of the cycle!

Assistance Exercises:

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

OHP: 45 x 10
Dips: BW x 10

BBB OHP: 55 x 10
Dips: BW x 8
Rest 1 min

BBB OHP: 55 x 10
Dips: BW x 8
Rest 1.5 min

BBB OHP: 55 x 10
Dips: BW x 10
Rest 1.5 min

BBB OHP: 55 x 10
Dips: BW x 8
Rest 1.5 min

BBB OHP: 55 x 10
Dips: BW x 5

These was rought to do.
Need to drop my ego and deload the weight some more next time!

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

Surprised I managed to do this decently!
Energy level was bleh as I started (5/10)
And I started getting dizzy again near the end of the right arm work set!
Like everything else, need to deload for now.

Ab Wheel Rollouts:

Work: 5 x 10
Rest: 30s/set

Just pushed through this in pain!

Finisher:

Jump Rope:

Time: 5 minutes

Just a solid 5 minutes of jump rope.

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Posted by on March 15, 2013 in Training Log

 

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