Cycle 16 – 1s Week: Bench Press: 9/26/13
Solid 7-8 hours of sleep.
Felt decent as I started the day (5/10) but progressively felt better by the time I finsihed my session (7/10)!
One of my better sessions!
Info:
Body Weight: 177 lbs on 9/22/13
Pre-workout Warm-up Time: 15-20 minutes
Training Time: 1hr 15 mins
Fasted Time: ~10 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+15 x 10
BP: 105 x 5
PU: BW+15 x 10
BP: 125 x 3
PU: BW+15 x 10
Work Sets (Superset with Fat Gripz Pull-ups):
BP: 155 x 5
PU: BW x 10
BP: 175 x 3
PU: BW x 10
BP: 195 x 6 (e1RM = 234)
Nice strong sets!
All felt easy enough and felt like I could have done 2 more reps pass my goal on the top set!
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 minutes
–
OHP: 55 x 10
Dips: BW x 10
Rest 1.5 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
Nice sets overall.
Barbell Bent-over Rows:
135 x 10
– 60 second rest
135 x 10
– 90 second rest
135 x 10
– 105 second rest
135 x 10
– 120 second rest
135 x 10
Good sets.
Didn’t feel tough til the last set!
Ab Wheel Rollouts:
none
Finisher:
none
