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5/3/1: Cycle 14 – 1s Week: Bench Press (190 x 5 / TM 195 x 1): 7/4/13

04 Jul

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!

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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!

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Posted by on July 4, 2013 in Training Log

 

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