5/3/1: Cycle 12 – 3s Week: Bench Press (170 x 7 / TM 185 x 1): 3/29/13

29 Mar

Cycle 12 – 3s Week: BP: 3/29/13

Solid 6.5 hours sleep before work.
Think taking some glutamine with my pre-bed shake really helps me have a sound sleep.
But I didn’t backload enough carbs the night before I think as it was upper body day.
Must be a bad call as I got really hungry while doing my assistance work!
But I did arrive at the gym feeling decent (6/10).

Good session so far as I deloaded the weights.
Energy level didn’t dip and actually felt fine most of the session except for the hunger pangs I felt when doing Kroc Rows.

Slowly going to build myself back up!


Body Weight: 170 lbs on 3/25/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1hr 30 mins

Fasted Time: ~12 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: 75 x 5
PU: +25 x 10

BP: 95 x 5
PU: +25 x 8

BP: 115 x 3
PU: +25 x 8

Work Sets (Superset with Pull-ups):
BP: 130 x 3
PU: +25 x 8

BP: 150 x 3
PU: +25 x 8

BP: 170 x 7 (e1RM = 210)

Training Max Set:
185 x 1

Felt real good as I finished my warm-up sets (7/10).
Sets felt light as it should be.
Goal for the top set was achieved and could have done 1-2 more reps but saved it.
Tried to keep the decent of the bar controlled as possible on all sets.
Tried to hold the bar at the bottom for a second or 2 on the Training Max Set as it felt light.

Assistance Exercises:

Overhead Press w/ Fat Gripz & Superset with Dips:
(45% of Training Max)

OHP: 45 x 10
Dips: BW x 10

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

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

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

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

OHP: 55 x 10
Dips: BW x 10

Energy level dipped slightly but did fine. (6/10)
Really burns my arms doing this.
Realized I could make the dips easier if I put my chest forward and my legs up behind me.
Somewhat of a slight forward lean.
Finally managed to do all dip reps I needed!
Still want to get the rest time a minute or less though!

Kroc Rows (w/o Straps):

Left Arm:

Warm-up Sets:
95 x 5
95 x 5

Work Set:
95 x 30

Right Arm:

Warm-up Sets:
95 x 5
95 x 5

Work Set:
95 x 30

So happy I managed 30 reps on the rows today!
Could have done 2 more reps at least but my will just couldn’t handle it anymore.
I also started feeling VERY Hungry by the time I did my right side!

Ab Wheel Rollouts:

Work: 5 x 10
Rest: 30s/set

Nice easy roll outs to finish up.


Jump Rope:

Time: 5 minutes

Good 5 minute finisher.

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Posted by on March 29, 2013 in Training Log


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