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