Cycle 1 – 1s Week: Squat & Bench Press: 11/18/13

Another 6-7 hours sleep and started off feeling average as I arrived at the gym (5/10).
Energy level improved slightly as I finished my pre-workout warm-ups (6/10).

Generally did well in today’s session and overall felt strong for most of the lifts.
I think if I carb loaded more the night before the session would have been better than it already has been.


Body Weight: 178 lbs on 11/17/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 2 hr 0 mins

Fasted Time: ~11-12 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:
225 x 5
255 x 3
285 x 3 (e1RM = 313)

Rep Max Set:
225 x 10 (e1RM = 300)

All sets felt easy enough until the Rep Max set.
Started the work sets feeling good (7/10).
Goal was 2 reps on the 3rd work set but feeling nice and did an extra rep with at least 1 more in the bank!
Nice and steady on the Rep Max set and think I could have done 1 more rep but that would mean a possible bad thing happen after the last rep so just saved it.
Legs felt like jello afterwards though!

* I did notice that when I followed Rippetoe’s cue of a neutral neck and looking around 5-10′ down in front of you that I tend to dip my chest as I drop into the hole and attempt to get back up.
It seems that I do better by looking at least straight ahead on a spot, around chest height, and keeping my gaze there.
This seems to be the best way for me to keep my chest up.

Bench Press:

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

Work Sets:
165 x 5
185 x 3
205 x 2 (e1RM = 219)

Rest Pause Sets:
165 x 12 (e1RM = 231)
-30 second rest
165 x 5
-30 second rest
165 x 3

Sets felt easy enough for the most part even though my energy level dropped slightly (6/10).
Managed my rep goal of 2 on the 3rd work set with at least 1 saved in the bank.
Really surprised with the e1RM I managed to do in the Rest Pause set, which is much higher than I expected and planned for.

Assistance Exercises:

Chin Up:

Warm-up Sets:
BW x 5

Rest Pause Sets:
BW x 16
– 30 second rest
BW x 10
– 30 second rest
BW x 5

1 less warm-up set as suggested in he eBook.
Good thing I guess as my energy level dipped some more as I started this (5/10).
Disappointed I was not able to get the 20 reps on my 1st set even though I felt like I could have done 2 more reps at least.
Think I was just getting tired.
Good reps overall but do not think I want to do weighted chins yet …

Barbell Tricep Extension:

Warm-up Sets:
45 x 5
45 x 5

Rest Pause Sets:
55 x 13
– 30 second rest
55 x 7
– 30 second rest
55 x 5

Think I got my second wind as I started feeling a little bit better as I started this (6/10).
Increased the weight slightly and still made some decent reps.

Ab Wheel Roller:

1 x 10
– 30 second rest
1 x 8
– 30 second rest
1 x 8

Decent feeling still (6/10) and just finished it off with some ab work then stretches.