Cycle 14 – 1s Week: Bench Press: 7/4/13
Solid 8 hour sleep today.
Decent feeling as I drove to the gym (5/10).
Better session overall and even completed an “Easy” Prowler workout as a finisher.
I even did it with my training mask on!
Info:
Body Weight: 177 lbs on 6/30/13
Pre-workout Warm-up Time: 20 minutes
Training Time: 1hr 0 mins
Fasted Time: ~11 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 x 10
BP: 100 x 5
PU: BW x 10
BP: 120 x 3
PU: BW x 10
Work Sets (Superset with Pull-ups):
BP: 150 x 5
PU: BW x 10
BP: 170 x 3
PU: BW x 10
BP: 190 x 5 (e1RM = 222)
Training Max Set:
195 x 1
Smartphone was being dumb and not able to film my session!
Sets 1-2 was easy enough.
Top set was feeling more difficult somehow and was only able to do 5 of the 6 reps I wanted.
Assistance Exercises:
Overhead Press w/ Fat Gripz & Superset with Dips:
OHP: 45 x 10
Dips: BW x 10
(55% of Training Max)
OHP: 70 x 10
Dips: BW x 8
Rest 60 seconds
–
OHP: 70 x 9
Dips: BW x 9
Rest 120 seconds
–
OHP: 70 x 10
Dips: BW x 10
Rest 120 seconds
–
OHP: 70 x 9
Dips: BW x 10
Rest 120 seconds
–
OHP: 70 x 10
Dips: BW x 6
Tough sets.
Kroc Rows (w/o Straps):
Left Arm:
Warm-up Sets: 120 x (2 x 5)
Work Set: 120 x 16
Right Arm:
Warm-up Sets: 120 x (2 x 5)
Work Set: 120 x 20
Tough sets.
At least done a couple extra reps compared to last session.
Ab Wheel Rollouts:
none
Finisher:
“Easy” Prowler Push:
Weight: Sled (60 lbs) + 90 lbs
Distance/Lap: 40 yards
Laps: 10
Rest/Lap: 60 seconds
Total Time: 15 m 17.08s
Training Mask Setting: 3,000 feet
Was feeling better as I arrived home and put on my training mask and pushed the sled.
Good ending for the day!
