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