Cycle 16 – 5s Week: Bench Press: 8/29/13

Around 6-7 hours sleep today and feeling good. (6/10)
Only 1 tab of caffeine today (200 mg) but 3 tabs of Tyrosine (2.25 g) and feeling good still as I start my work sets (5-6/10).

Fairly decent session today.
Just happy that I didn’t have anymore of those dizzy spells from the last session a few days ago!

Info:

Body Weight: 174 lbs on 8/25/13

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: 85 x 5
PU: BW+10 x 10

BP: 105 x 5
PU: BW+10 x 10

BP: 125 x 3
PU: BW+10 x 10

Work Sets (Superset with Pull-ups):
BP: 135 x 5
PU: BW+10 x 10

BP: 155 x 5
PU: BW+10 x 10

BP: 175 x 10 (e1RM = 233)


First time doing weighted Pull-ups in a while.
Happy that I managed to get them all done even though it hurt like hell!
bench sets felt easy enough.
Goal on the top set was 11 reps but stopped at 10 and felt like I could have done 1-2 more if pushed.

Assistance Exercises:

Overhead Press w/ Fat Gripz & Superset with Dips:

OHP: 45 x 10
Dips: BW x 10

(45% of Training Max)

OHP: 65 x 10
Dips: BW x 10
Rest 120 seconds

OHP: 65 x 10
Dips: BW x 7
Rest 120 seconds

OHP: 65 x 10
Dips: BW x 8
Rest 120 seconds

OHP: 65 x 8
Dips: BW x 7
Rest 120 seconds

OHP: 65 x 8
Dips: BW x 5

Seems that superset dips is my kryptonite.
Arms keeps burning up by the time I have to do them and still having difficulty doing all desired reps.
Think I have to drop the ego and drop the training max weight for the accessory OHP next time.
This way I can have all the desired reps on this part of my session.

Barbell Bent-over Rows:

105 x 10
– 45 second rest
105 x 10
– 90 second rest
105 x 10
– 90 second rest
105 x 10
– 90 second rest
105 x 10

Weight felt decent on all sets.
Will stay at this weight for a while.

Ab Wheel Rollouts:

none

Finisher:

none

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