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