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

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