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!


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):


Left elbow started hurting.

Think I may substitute Farmers Walks for a while next time.

Ab Wheel Rollouts:





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!