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
