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!
