Cycle 1 – 5s Week: Squat & Bench Press: 11/4/13

Solid 7 hours of sleep before I started to get ready to go to the gym.
Unfortunately I didn’t have as much quality amount of sleep the last couple days so last night was more catch up.
Felt decent as I arrived at the gym (5/10) and slightly better as I finished my warm-up (6/10).

Good session overall considering the new template and having a couple weeks layoff from under the bar.
Session did run slightly longer than I wanted but will just need to trim it down.

* I accidentally used the 3s week weight numbers instead of the 5s week!


Body Weight: 176.6 lbs on 11/3/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1hr 45 mins

Fasted Time: ~10 hours

Pre-workout Warm-ups:

Foam Rolling
Limber 11
Dynamic Stretching
Mini-bands Exercises

Main Lift(s):


Warm-up Sets:
45 x 5
45 x 5
120 x 5
150 x 5
180 x 3

Work Sets:
210 x 5
240 x 5
270 x 5 (e1RM = 315)

Rep Max Set:
195 x 12 (e1RM = 273)

Started off feeling good (6/10) and even did some paused reps at the bottom during the warm-up sets.
Slight energy boost as I did 1-2 work sets (7/10) but it dropped slightly as I did the 3rd work set (6/10).
Somehow the bar felt heavier than expected and I originally took that as possible strength lost due to my recent illness and last couple weeks layoff.
Of course it didn’t help when I realize a week later than the numbers I used this week is for the 3s week!
Still a decent start.

Bench Press:

Warm-up Sets:
45 x 10
90 x 5
110 x 5
130 x 3

Work Sets:
155 x 5
175 x 5
195 x 5 (e1RM = 227)

Rest Pause Sets:
140 x 13 (e1RM = 201)
-30 second rest
140 x 6
-30 second rest
140 x 3

Nice sets overall.
Started feeling light until the 3rd work set.
Rest Pause sets was a challenge.
1st RP set I could have done 2 more reps to failure and 1 more rep on the 2nd RP set.
Arms was jello on the 3rd RP set and that was all I could do.


Assistance Exercises:

Chin Up:

Warm-up Sets:
BW x 5
BW x 5

Rest Pause Sets:
BW x 15
– 30 second rest
BW x 8
– 30 second rest
BW x 5

Was originally planning 10 reps as warm-ups but didn’t want to wear myself out.
Think I had an extra 2-3 reps on the 1st RP set and 1 mopre rep each on the subsequent RP sets each if I wanted to go to failure.


Barbell Tricep Extension:

Warm-up Sets:
45 x 5
45 x 5

Rest Pause Sets:
45 x 18
– 30 second rest
45 x 14
– 30 second rest
45 x 8

First isolation work in a long time.
Made sure to start light and easy to build up on.
1st RP set could have done an extra 2 reps and 1 each on the subsequent RP sets if I wanted to go to failure.
Arms feel nicely pumped when I was done!


Ab Wheel Roller:

1 x 8
– 30 second rest
1 x 8
– 30 second rest
1 x 8

Either my core needs more work (really there is always more work to be done with the core) or I was getting a little tired.
Just a nice 3 sets and finished the session.