Cycle 13 – 1s Week: Bench Press: 5/23/13

Solid 8 hours of sleep yet I didn’t feel that good today. (4/10)
Still have that knot on my right shoulder/neck that could be hindering me.

Started feeling slightly better as I progressed on my session but ran out of juice at the end and finished early.

Info:

Body Weight: 170.6 lbs on 5/19/13

Pre-workout Warm-up Time: 20 minutes

Training Time: 1hr 0 mins

Fasted Time: ~11-12 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: 80 x 5
PU: BW+35 x 10

BP: 95 x 5
PU: BW+35 x 6

BP: 115 x 3
PU: BW+35 x 6

Work Sets (Superset with Pull-ups):
BP: 145 x 5
PU: BW+35 x 5

BP: 165 x 3
PU: BW+35 x 5

BP: 185 x 5 (e1RM = 216)

Training Max Set:
190 x 1

Started feeling better as I finished my warm-up sets. (6/10)
Work sets felt easy enough and felt like I could have done at least 1-2 more reps on the top work set.

Assistance Exercises:

Overhead Press w/ Fat Gripz & Superset with Dips:

OHP: 45 x 10
Dips: BW x 7

(54% of Training Max)

OHP: 70 x 10
Dips: BW+15 x 6
Rest 45 seconds
–
OHP: 70 x 7
Dips: BW+15 x 5
Rest 45 seconds
–
OHP: 70 x 6
Dips: BW+15 x 5
Rest 45 seconds
–
OHP: 70 x 6
Dips: BW+15 x 3
Rest 50 seconds
–
OHP: 70 x 5
Dips: BW+15 x 3

Felt decent enough as I started (6/10) but was not strong enough to do the planned reps.

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 21

Felt more fatigued (4/10) but just pushed myself.

Ab Wheel Rollouts:

none

Finisher:

none