Cycle 15 – 3s Week: Bench Press: 8/1/13
Approximately 5-6 hours of sleep.
Feeling average as I get myself together (5/10).
Noted that my left wrist and elbow are somewhat acting up.
Slight soreness/pain from it.
Had to rush the session but managed to do most of what I wanted to do.
Changed Kroc Rows to Barbell Rows for now until I feel like doing them again.
Not a spectacular session but decent.
Info:
Body Weight: 176 lbs on 7/28/13
Pre-workout Warm-up Time: 20 minutes
Training Time: 1hr 0 mins
Fasted Time: ~7-8 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 8
Work Sets (Superset with Pull-ups):
BP: 140 x 3
PU: BW x 8
BP: 160 x 3
PU: BW x 8
BP: 180 x 8 (e1RM = 228)
Bar felt light and easy for the most part but made my arms tired when I had to do the superset pull-ups.
Happy I made the rep goal of 8 at the top set to go over the 1RM from last session and felt like I still had 1 more rep in the bank!
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 10
Rest 60 seconds
–
OHP: 65 x 10
Dips: BW x 8
Rest 60 seconds
–
OHP: 65 x 10
Dips: BW x 6
Rest 60 seconds
–
OHP: 65 x 8
Dips: BW x 4
Rest 60 seconds
–
OHP: 65 x 8
Dips: BW x 6
Arms fatigued too easy somehow.
Think the less than amount of sleep hit me here not letting me do the reps required.
Barbell Bent-over Rows:
115 x 10
– 60 second rest
95 x 10
– 60 second rest
95 x 10
– 60 second rest
95 x 10
– 60 second rest
95 x 10
Decided to start doing this for now to help build up my back some.
Think I forgot how to do it properly the first couple sets making it feel difficult at first.
Ab Wheel Rollouts:
none
Finisher:
none
