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5/3/1: Cycle 16 – 3s Week: Bench Press (185 x 7): 9/12/13

12 Sep

Cycle 16 – 3s Week: Bench Press: 9/12/13

The day before I slept for around 4 hours then an hour nap then finally slept for 5 hours.
Had time to sleep some more but body just wouldn’t listen so decided to just go to the gym early.
Started heading to the gym feeling average (5/10) and worried that I may not have enough rest today.

Energy level picked up slightly once I started my work sets (6/10) and stayed that way the rest of the session.
Funny enough, today ended up being a good session despite not feeling all that to begin with!

Info:

Body Weight: 174.4 lbs on 9/8/13

Pre-workout Warm-up Time: 20 minutes

Training Time: 1hr 15 mins

Fasted Time: ~8 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

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 Fat Gripz Pull-ups):
BP: 145 x 3
PU: BW x 10

BP: 165 x 3
PU: BW x 9

BP: 185 x 7 (e1RM = 228)


Nice easy sets overall until teh top set.
Wanted to get 9 reps on the top set but only able to push 7.
Could have had 8 if I really wanted to push it but wanted to at least save 1 in the tank.
Also decided to use Fat Gripz on some of my pull-ups.
Was easy enough but lost my grip on the last set.
Definitely will do it this way again.

Assistance Exercises:

Overhead Press w/ Fat Gripz & Superset with Dips:

OHP: 45 x 10
Dips: BW x 10

(40% of Training Max)

OHP: 55 x 10
Dips: BW x 10
Rest 1.75 minutes

OHP: 55 x 10
Dips: BW x 10
Rest 1.75 minutes

OHP: 55 x 10
Dips: BW x 10
Rest 2 minutes

OHP: 55 x 10
Dips: BW x 10
Rest 2 minutes

OHP: 55 x 10
Dips: BW x 10

Dropped the weight and it helped me managed to get all the desired reps for this finally!
Now will try to work on dropping the rest time to 1 minute or less before increasing the weight!
Weird thing that occurred was my right thigh started cramping in the last few reps on my 5th set.
Wasn’t bad enough for me to stop and drop on the floor but more annoying.

Barbell Bent-over Rows:

115 x 10
– 60 second rest
115 x 10
– 60 second rest
115 x 10
– 60 second rest
115 x 10
– 60 second rest
115 x 10

Increased the weight a little more and still the bar felt too easy somehow!
Going to try the 45 lbs plates next time!

Ab Wheel Rollouts:

none

Finisher:

Jump Ropes:

Work: 3 minutes
Rest: 2 minutes
Sets: 4

Just did some jump ropes once I got home.

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Posted by on September 12, 2013 in Training Log

 

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