Cycle 2 – Deload Week: Squat & Bench Press: 12/16/13

Slept around 6 hours and feeling good as I woke-up early and prepped to go to the gym (6/10).
It’s deload week so just took it easy today.

Nice and easy session for the day.

Info:

Body Weight: 180 lbs on 12/15/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1 hr 40 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
80 x 5
95 x 5
110 x 3

Work Sets:
125 x 5
155 x 5
190 x 5

Rep Max Set:
125 x 14

Nice and easy sets.

Bench Press:

Warm-up Sets:
45 x 5
45 x 5
55 x 5
70 x 5
80 x 3

Work Sets:
90 x 5
110 x 5
135 x 5

Rest Pause Sets:
90 x 19
-30 second rest
165 x 12
-30 second rest
165 x 8

Easy sets and took my time.

Assistance Exercises:

Chin Up:

Warm-up Sets:
BW x 5
BW x 5

Rest Pause Sets:
BW x 10
– 30 second rest
BW x 6
– 30 second rest
BW x 5

Not as much reps not because I couldn’t do it.
But because I just wanted to take it easy today.

Barbell tricep Extension w/ Fat Gripz:

Warm-up Sets:
45 x 5
45 x 5

Rest Pause Sets:
45 x 13
– 30 second rest
45 x 8
– 30 second rest
45 x 5

Actually starting to like this and think I will continue some arm isolation work next phase.

Standing Ab Wheel Roller:

none