Cycle 13 – 3s Week: Bench Press: 5/9/13

Had around 3.5 hour nap before I slept for a solid 7.5 hours sleep!
Arrived at the gym feeling good! (6/10)
Energy level spiked slightly as I started my bench press work set (7/10) and stayed that way the entire session!

2nd time using the mouth guards I use for martial arts and I think it helps!
It not only helps with stopping my teeth grinding during really heavy sets but I think it also helps push myself harder!

Overall a good session even though I had a slight right elbow tendonitis flare up.

Info:

Body Weight: 171 lbs on 5/5/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1hr 45 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: 135 x 3
PU: BW+30 x 10

BP: 155 x 3
PU: BW+30 x 10

BP: 175 x 7 (e1RM = 216)

Training Max Set:
190 x 1


Easy sets overall and tried to make sure to have good control of it on the way down.
Even had a second pause at the bottom before I press up.
Top set felt like I could have done at least 1-2 more if needed.
Superset pull-ups was challenging but so happy that I got all the reps in!

Assistance Exercises:

Overhead Press w/ Fat Gripz & Superset with Dips:

OHP: 45 x 10
Dips: BW x 10

(54% of Training Max)

OHP: 65 x 10
Dips: BW+15 x 10
Rest 1 minute
–
OHP: 65 x 10
Dips: BW+15 x 10
Rest 1 minute
–
OHP: 65 x 10
Dips: BW+15 x 8
Rest 1 minute
–
OHP: 65 x 10
Dips: BW+15 x 8
Rest 1 minute
–
OHP: 65 x 10
Dips: BW+15 x 8

OHP Sets progressively felt more challenging.
Arms burn as usual due to the superset dips.
Feeling good but was not good enough to get all the dip reps I wanted.
Maybe next time!

Kroc Rows (w/o Straps):

Left Arm:

Warm-up Sets:
105 x 5
105 x 5

Work Set:
105 x 30

Right Arm:

Warm-up Sets:
105 x 5
105 x 5

Work Set:
105 x 30

Believe this is another PR for reps!
Could have done another 1-2 reps at the end but just lost my will!
Having someone count my reps as I do this definitely helps so i can just focus on doing it and not lose count!

Ab Wheel Rollouts:

1 x 10
– 45 seconds rest
1 x 10
– 30 seconds rest
1 x 10
– 30 seconds rest
1 x 10
– 30 seconds rest
1 x 10

Good sets and still feeling good!

Finisher:

Jump Rope:

Time: none

Ran out of time and had to leave the gym before acquiring wife AGRO!