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5/3/1: Cycle 2 – 1s Week: Squat (295 x 2 / RM 235 x 10) & Bench Press (210 x 2 / RP 165 x 11/5/3): 12/11/13

11 Dec

Cycle 2 – 1s Week: Squat & Bench Press: 12/11/13

Slept a solid 6 hours of sleep and feeling good as I start my day. (6/10)
Energy level was steady most of the session and I think I had a decent meal the night before.

Tested a 2 prong Bodybuilding type belt and didn’t like it.
Just tightening it was a hassle compared to my Inzer Lever Belt.

Otherwise felt like a good day to lift!

PS:
Got a new replacement phone so video is back!

Info:

Body Weight: 182.8 lbs on 12/1/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 2 hr 0 mins

Fasted Time: ~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:
235 x 5
265 x 3
295 x 2 (e1RM = 315)

Rep Max Set:
235 x 10 (e1RM = 313)


All sets felt easy enough.
Holding/pausing it at the hole for a second even.
Saved at least 1 rep on the 3rd work set.
Was debating for 3 reps but didn’t want to wear myself out before the Rep Max set.
Somehow started feeling a bit dizzy on the last reps of the Rep Max set.
Was iffy while doing the Rep Max set on form and depth while performing the set.
But I think it actually didn’t look bad in the video.

Bench Press:

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

Work Sets:
165 x 5
190 x 3
210 x 2 (e1RM = 224)

Rest Pause Sets:
165 x 11 (e1RM = 225)
-30 second rest
165 x 5
-30 second rest
165 x 3


All sets felt easy enough still.
Still feeling good. (7/10)
Could have done 2 more reps on the 3rd work set if I wanted to.
Rest Pause set was tough.

Assistance Exercises:

Chin Up:

Warm-up Sets:
BW x 5

Rest Pause Sets:
BW x 20
– 30 second rest
BW x 10
– 30 second rest
BW x 5

Feeling real good and managed to do 20 sets off the bat and still had 1 more saved in the bank!
Sucked after that.

Barbell Curl 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 5

Somehow did curls instead of tricep extension toay.
Still good sets.

Standing Ab Wheel Roller:

1 x 5
– 30 second rest
1 x 4
– 30 second rest
1 x 3
– 30 second rest
1 x 3
– 30 second rest
1 x 3

Decided to try all standing ab wheel rollouts today.
Damn tough as hell to do.

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Posted by on December 11, 2013 in Training Log

 

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