Cycle 14 – 3s Week: Bench Press: 6/20/13
Didn’t sleep to well today.
Around 6 hours of sleep and felt average on my ride to the gym (5/10)
Main lift was fine but my accessory work was crap due to fatigue.
Didn’t even do all my accessory work and just went home after the rows.
Info:
Body Weight: 173 lbs on 6/16/13
Pre-workout Warm-up Time: 20 minutes
Training Time: 1hr 0 mins
Fasted Time: ~11-13 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 6
BP: 100 x 5
PU: BW+35 x 6
BP: 120 x 3
PU: BW+35 x 5
Work Sets (Superset with Pull-ups):
BP: 140 x 5
PU: BW+35 x 5
BP: 160 x 3
PU: BW+35 x 6
BP: 180 x 7 (e1RM = 222)
Training Max Set:
195 x 1
Sets felt easy and light.
Top set felt like I could have done 1-2 more reps but just stopped at my goal of 7.
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 45 seconds
–
OHP: 70 x 10
Dips: BW+15 x 10
Rest 45 seconds
–
OHP: 70 x 8
Dips: BW+15 x 8
Rest 45 seconds
–
OHP: 70 x 7
Dips: BW+15 x 6
Rest 50 seconds
–
OHP: 70 x 7
Dips: BW+15 x 8
Felt decent (6/10) but still struggled with the reps.
Kroc Rows (w/o Straps):
Left Arm:
Warm-up Sets: 120 x (2 x 5)
Work Set: 120 x 15
Right Arm:
Warm-up Sets: 120 x (2 x 5)
Work Set: 120 x 15
Tough sets.
Ab Wheel Rollouts:
none
Finisher:
none
