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5/3/1: Cycle 12 – 1s Week: Bench Press (180 x 5 / TM 185 x 1): 4/11/13

11 Apr

Cycle 12 – 1s Week: Bench Press: 4/11/13

Had a good solid 8 hours sleep before I got ready to go to the gym.
Felt decent on the drive there. (6/10)
Energy level and performance was good for the majority of the session but dipped a bit at the last half of my session.
Only difference today is I took 2 caffeine pills (200mg/ea) instead of my usual 1 tab today.
Thinking that may have caused me to crash slightly as I was finishing my session.
I think I did a decent backload last night so that is the only thing I can think of that is different and may have caused issues.

Overall a good session!

Info:

Body Weight: 168 lbs on 4/7/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1hr 30 mins

Fasted Time: ~12-13 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: BW+25 x 10

BP: 95 x 5
PU: BW+25 x 10

BP: 115 x 3
PU: BW+25 x 10

Work Sets (Superset with Pull-ups):
BP: 140 x 5
PU: BW+25 x 10

BP: 160 x 3
PU: BW+25 x 10

BP: 180 x 5 (e1RM = 210

Training Max Set:
185 x 1


Sets felt real light and easy.
Energy level boosted slightly as I started my work-sets (7/10)
Achieved my goal reps for the top set and felt like I could have done 1-2 more if needed.
Was also happy to manage all 10 reps on the pull-ups that I superset afterwards.

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+10 x 10
Rest 1 min

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

OHP: 55 x 10
Dips: BW+10 x 9
Rest 1.5 min

OHP: 55 x 10
Dips: BW+10 x 7
Rest 1.5 min

OHP: 55 x 10
Dips: BW+10 x 6

Energy level was still good but doing this superset really burns my triceps and shoulders!
Started strong on the dips but just don’t have it in me to do all 10 reps yet.

Kroc Rows (w/o Straps):

Left Arm:

Warm-up Sets:
100 x 5
100 x 5

Work Set:
100 x 15

Right Arm:

Warm-up Sets:
100 x 5
100 x 5

Work Set:
100 x 16

For some reason my energy level dipped (5/10) as I did my work set and also started feeling slightly dizzy.
Disappointed of not even getting 20 reps on each arm considering I did so well last session.
Next time!

Ab Wheel Rollouts:

Work: 5 x 10
Rest: 30s/set

Feeling the same as I did right after the rows and just burned myself doing this so I can get it over with.

Finisher:

Jump Rope:

Time: 5 minutes

Feeling real tired now (4/10).
Sucking ass trying to not make much mistakes.

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Posted by on April 11, 2013 in Training Log

 

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