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5/3/1: Cycle 13 – 5s Week: Bench Press (165 x 9 / TM 190 x 1): 4/25/13

25 Apr

Cycle 13 – 5s Week: Bench Press: 4/25/13

Solid sleep of around 7-8 hours and a short nap before that.
Felt good as I arrived at the gym. (6/10)
The guy I ended up helping with his squats was at the power cage I wanted to use and he somehow decided he wanted to do my routine with me.
No problem and I actually ended up teaching him some lifting techniques.
My energy level boosted a bit from having a training partner plus my Glycofuse.

Unfortunately due to having to show this guy how to lift properly it ate up my gym time.
Didn’t had time to do my Ab Wheel Rollouts, Finisher or Post-workout stretches.

Otherwise it was a great session overall and I was amped the whole time!

Info:

Body Weight: 168.5 lbs on 4/21/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1hr 50 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: 80 x 5
PU: BW+30 x 10

BP: 95 x 5
PU: BW+30 x 10

BP: 115 x 3
PU: BW+30 x 10

Work Sets (Superset with Pull-ups):
BP: 125 x 5
PU: BW+30 x 8

BP: 145 x 5
PU: BW+30 x 8

BP: 165 x 9 (e1RM = 214)

Training Max Set:
190 x 1


Energy level boosted a bit as I started my work sets (7/10)
All sets felt easy enough the whole time.
Forgot to film the 2nd work set trying to teach the guy lifting with me.
Goal was 9 reps on the top set which I managed with no problem and could have done 1-2 more if I really wanted to push it.

Assistance Exercises:

Overhead Press w/ Fat Gripz & Superset with Dips:

OHP: 45 x 10
Dips: BW x 10

(50% of Training Max)

OHP: 60 x 10
Dips: BW+10 x 10
Rest 1 minute

OHP: 60 x 10
Dips: BW+10 x 10
Rest 1 minute

OHP: 60 x 10
Dips: BW+10 x 10
Rest 1 minute

OHP: 60 x 10
Dips: BW+10 x 10
Rest 1 minute

OHP: 60 x 10
Dips: BW+10 x 10

All the OHP Sets felt super easy today but as usual the dips superset afterwards was hard!
I am just happy that I managed to do all of the reps I wanted on the dips today.
Maybe having a training partner helped with motivation?!

Kroc Rows (w/o Straps):

Left Arm:

Warm-up Sets:
100 x 5
100 x 5

Work Set:
100 x 31

Right Arm:

Warm-up Sets:
100 x 5
100 x 5

Work Set:
100 x 30

One of my favorite things to do at the gym!
Energy level spiked a bit more as I started doing this. (8/10)
Definitely made up for the lackluster performance I had last time.
I am sure it is a PR also for this weight for reps as well!

Ab Wheel Rollouts:

Work: none
Rest: none

Ran out of time.

Finisher:

Jump Rope:

Time: none

Ran out of time.

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Posted by on April 25, 2013 in Training Log

 

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