RSS

5/3/1: Cycle 2 – 3s Week: Squat (280 x 3 / RM 220 x 10) & Bench Press (200 x 3 / RP 155 x 11/6/4): 12/2/13

02 Dec

Cycle 2 – 3s Week: Squat & Bench Press: 12/2/13

Slept for around 5-6 hours but it was broken multiple times.
Think it was a combination of having to pee a couple of times and excitement to do squats.
Even with not having a quality sleep I did feel decent as I arrived at the gym (6/10).

Unfortunately, the camera on my phone is acting up again but at least I felt good most of the session.
I did have to share the power cage with someone but it helped me out.

Good session overall again!

Info:

Body Weight: 182.8 lbs on 12/2/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1 hr 45 mins

Fasted Time: ~8-9 hours

Pre-workout Warm-ups:

Foam Rolling
Limber 11
Dynamic Stretching
Mini-band Exercises

Main Lift(s):

Squat:

Warm-up Sets:
45 x 5
45 x 5
125 x 5
155 x 5
190 x 3

Work Sets:
220 x 3
250 x 3
280 x 3 (e1RM = 308)

Rep Max Set:
220 x 10 (e1RM = 293)

All sets felt easy enough.
Sharing the power cage with someone else had the benefit of having shorter rest periods between sets.
3rd work set felt like I saved 1-2 reps in the tank.
I had a burp that would come up until the end of my rep Max set.
Think this stopped me from pushing a couple more reps even though I felt like I could have done 2 more easy.

Bench Press:

Warm-up Sets:
45 x 5
45 x 5
90 x 5
110 x 5
135 x 3

Work Sets:
155 x 3
180 x 3
200 x 3 (e1RM = 220)

Rest Pause Sets:
155 x 11 (e1RM = 212)
-30 second rest
155 x 6
-30 second rest
155 x 4

All sets felt easy enough as well.
3rd work set felt like I had 1-2 more reps saved.
Rest pause set was tough.

Assistance Exercises:

Chin Up:

Warm-up Sets:
BW x 5
BW x 5

Rest Pause Sets:
BW x 18
– 30 second rest
BW x 8
– 30 second rest
BW x 5

Good sets overall.

Barbell Tricep Extension w/ Fat Gripz:

Warm-up Sets:
45 x 5
45 x 5

Rest Pause Sets:
60 x 12
– 30 second rest
60 x 6
– 30 second rest
60 x 4

Good sets and tough.

Ab Wheel Roller:

1 x 10
– 30 second rest
1 x 10
– 30 second rest
1 x 10
– 30 second rest
1 x 3 – Standing
– 30 second rest
1 x 3 – Standing

Sets 1-3 was tough enough but somehow decided to attempt standing ab wheel rollouts.
Very tough!

Advertisements
 
Leave a comment

Posted by on December 2, 2013 in Training Log

 

Tags: , , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: