Cycle 14 – 5s Week: Bench Press: 6/6/13
Started the day feeling slightly better than previous sessions (6/10) but still not that great.
Today I have my left hip/groin feeling tight making some movements not so great.
At least I did most of what I needed to do today.
Info:
Body Weight: 170 lbs on 6/2/13
Pre-workout Warm-up Time: 25 minutes
Training Time: 1hr 20 mins
Fasted Time: ~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+35 x 10
BP: 100 x 5
PU: BW+35 x 10
BP: 120 x 3
PU: BW+35 x 9
Work Sets (Superset with Pull-ups):
BP: 130 x 5
PU: BW+35 x 9
BP: 150 x 5
PU: BW+35 x 8
BP: 170 x 8 (e1RM = 215)
Training Max Set:
195 x 1
Good work sets.
Goal was 9 reps on the top work set but felt like that would have maxed it for me today so stopped at 8 and saved the last rep.
Assistance Exercises:
Overhead Press w/ Fat Gripz & Superset with Dips:
OHP: 45 x 10
Dips: BW x 10
(54% of Training Max)
OHP: 70 x 10
Dips: BW+15 x 10
Rest 60 seconds
–
OHP: 70 x 10
Dips: BW+15 x 10
Rest 90 seconds
–
OHP: 70 x 10
Dips: BW+15 x 8
Rest 90 seconds
–
OHP: 70 x 8
Dips: BW+15 x 8
Rest 90 seconds
–
OHP: 70 x 8
Dips: BW+15 x 6
Tough sets but better than last session.
Kroc Rows (w/o Straps):
Left Arm:
Warm-up Sets: 115 x (2 x 5)
Work Set: 115 x 20
Right Arm:
Warm-up Sets: 115 x (2 x 5)
Work Set: 115 x 20
Tough today as my right elbow tendinitis acted up.
Ab Wheel Rollouts:
none
Finisher:
none
