Cycle 15 – 5s Week: Bench Press: 7/18/13
Around 7 hours of sleep today and felt average as I drove to the gym (5/10).
Energy level improved slightly as the session progressed.
Somehow my right elbow tendinitis has improved yet now I have left elbow tendinitis!
This felt bad enough that I did not do any rows and finished my gym session there and then did a quick conditioning once I got home.
Decent session despite some obstacles.
Really digging compression clothing!
Info:
Body Weight: 177 lbs on 7/14/13
Pre-workout Warm-up Time: 20 minutes
Training Time: 1hr 0 mins
Fasted Time: ~11-12 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 8
BP: 120 x 3
PU: BW x 9
Work Sets (Superset with Pull-ups):
BP: 130 x 5
PU: BW x 8
BP: 150 x 5
PU: BW x 8
BP: 170 x 7 (e1RM = 210)
Sets 1-2 was easy enough but was having difficulties with getting all my reps on the pull-ups somehow.
Probably as I was making my ascent and decent slower and more controlled …
Goal was 10 reps on the top set but only made it to 7 and I think I had at least 1-2 more if I tried.
I will just try to get a better e1RM next session.
Assistance Exercises:
Overhead Press w/ Fat Gripz & Superset with Dips:
OHP: 45 x 10
Dips: BW x 10
(50% of Training Max)
OHP: 65 x 10
Dips: BW x 8
Rest 60 seconds
–
OHP: 65 x 10
Dips: BW x 10
Rest 120 seconds
–
OHP: 65 x 10
Dips: BW x 10
Rest 60 seconds
–
OHP: 65 x 10
Dips: BW x 10
Rest 120 seconds
–
OHP: 65 x 10
Dips: BW x 10
Think got my second wind as I started this.
Dropped the weight on the bar and felt easy enough and even managed to do almost all my dips!
Kroc Rows (w/o Straps):
none
Left elbow started hurting.
Think I may substitute Farmers Walks for a while next time.
Ab Wheel Rollouts:
none
Finisher:
none
Conditioning:
Jump Rope w/ Training Mask:
Sets: 5 x 3 minutes
Rest: 2 minutes each set
Training Mask Setting: 6000 ft
I wanted to start emulating sparring rounds so I put on my training mask and started using the jump rope with it.
Wasn’t too bad but lots of room for improvement.
Good times!
