Cycle 1 – 3s Week: Squat & Bench Press: 11/11/13

Around 6-7 hours of sleep before work.
Strange enough I felt better as I prepped for the gym after a work shift (6/10) as oppose to waking up from a good sleep ….

Due to my mistake last week on the weight numbers I decided to do actually use a scale for my supplements and found out I am using so much less than I wanted.
Not sure if its the proper dosing or just a placebo effect but I felt real good today!

Energy level improved slightly after my squat warm-up sets (7/10) and kept steady like that the whole session!
Definitely a great session!

* Current supplement dosing are as follows:


200 mg Caffeine tab + 2g Tyrosine: approximately 30-60 minutes before pre-workout warm-ups.
10 g EAA + 10g Glutamine + 6-8g Citrulline Malate: approximately 30 minutes before pre-workout warm-ups.


25-30g BCAA 4:1:1 + 1-2 servings Glycofuse in 40 oz Insulated water bottle with 10 ice cubes.


20g Dextrose + 30-50g WPI + 5g Creatine + 8 oz Whole Milk: approximately 20-30 minutes as I arrive home from the gym.


Body Weight: 176.6 lbs on 11/3/13

Pre-workout Warm-up Time: 20 minutes

Training Time: 1hr 55 mins

Fasted Time: ~10-11 hours

Pre-workout Warm-ups:

Foam Rolling
Limber 11
Dynamic Stretching
Mini-band 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 3
240 x 3
270 x 3 (e1RM = 297)

Rep Max Set:
210 x 10 (e1RM = 280)

Weights felt easy until hitting the 3rd work set.
Feeling good still (7/10) on the 3rd work set and could have done 1-2 more reps if I wanted to.
I was feeling good enough that I was doing some paused reps at the bottom up to my 1st work set!
tried to go at a steady pace on the Rep Max set and felt like I could have done 1-2 more sets if I wanted to go to failure.
But looked like I almost did a good morning at the last rep so happy I didn’t attempt it.
At least the e1RM for the Rep Max set is slightly more than last session!

Bench Press:

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

Work Sets:
155 x 3
175 x 3
195 x 3 (e1RM = 214)

Rest Pause Sets:
155 x 12 (e1RM = 217)
-30 second rest
155 x 6
-30 second rest
155 x 4

The squats must have pumped me up as the bench press this time around was easy until the Rep Max sets.
Felt like I could easily do 1-2 more reps on the 3rd work set.
Surprised with the numbers I did with the Rep Max set considering it is slightly heavier than last session.
Even more surprised that my e1RM is more on the 1st Rep Max set vs the 3rd Work set!

Assistance Exercises:

Chin Up:

Warm-up Sets:
BW x 5
BW x 5

Rest Pause Sets:
BW x 20
– 30 second rest
BW x 10
– 30 second rest
BW x 6

Still feeling good as I started my assistance work.
Surprised myself by getting much more reps compared to last session.
Also felt like I could have done 1-2 more reps on each set if I really wanted to go to failure!

Barbell Tricep Extension:

Warm-up Sets:
45 x 5
45 x 5

Rest Pause Sets:
50 x 16
– 30 second rest
50 x 10
– 30 second rest
50 x 8

Still feeling good (7/10).
Added some weight after the warm-up set and think I did decently.
Had at least 1 more rep saved on each set.

Ab Wheel Roller:

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

Still feeling good (7/10) and decided I have enough time to do some core work.

Finished strong then did some static stretches.