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5/3/1: Cycle 15 – 1s Week: Bench Press (190 x 7): 8/15/13

15 Aug

Cycle 15 – 1s Week: Bench Press: 8/15/13

Around 6-7 hours of sleep before gym time.
I guess it was a good sleep as I felt slightly above average as I started heading to the gym (6/10).

Today felt like a great session!
Energy level and focus was well above average for most of the session (7/10).
I did take an extra 1/2 tab of caffeine pill (300 mg total) and started increasing my citrulline malate dosage from 2g to 6-8g with my Pre.
(Found suggestion on dosage here: http://examine.com/s…nts/Citrulline/ )


Info:

Body Weight: 174 lbs on 8/1/13

Pre-workout Warm-up Time: 20 minutes

Training Time: 1hr 10 mins

Fasted Time: ~9-10 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 7 (e1RM = 234)


Nice easy reps.
Felt solid and energy level went up by the work sets (7/10).
Felt like I could have done at least 2 more reps on the top set too!

Assistance Exercises:

Overhead Press w/ Fat Gripz & Superset with Dips:

OHP: 45 x 10
Dips: BW x 10

(50% of Training Max)

OHP: 60 x 10
Dips: BW x 10
Rest 90 seconds

OHP: 60 x 10
Dips: BW x 10
Rest 90 seconds

OHP: 60 x 10
Dips: BW x 10
Rest 105 seconds

OHP: 60 x 10
Dips: BW x 6
Rest 120 seconds

OHP: 60 x 8
Dips: BW x 6

Started off feeling great (7/10).
But the arms started burning up and fatiguing a bit not making the desired reps.

Barbell Bent-over Rows:

100 x 10
– 60 second rest
100 x 10
– 60 second rest
100 x 10
– 60 second rest
100 x 10
– 90 second rest
100 x 10

Still feeling charged after a short breather (7/10).
First 3 sets felt easy enough but started getting burned by the last 2 sets.

Ab Wheel Rollouts:

none

Finisher:

none

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Posted by on August 15, 2013 in Training Log

 

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