Cycle 3 – 5s Week: Bench Press: 12/27/13

Slept for 6 hours before work and only felt fine as I went to the gym afetr work (5/10).
Energy level improved as usual as I started my warm-up sets (6/10).

Energy level spiked a little as I finished my main lift (7/10) which slasted for the rest of the session.
This made it a good session overall!

Info:

Body Weight: 180 lbs on 12/15/13

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 30 mins

Fasted Time: ~10-11 hours

Pre-workout Warm-ups:

Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises

Main Lift(s):

Bench Press:

Warm-up Sets:
45 x 5/5
90 x 5
115 x 5
135 x 3

Work Sets:
150 x 5
170 x 5
195 x 5 (e1RM = 227)

Nice easy sets.

Assistance Exercises:

Overhead Press w/ Fat Gripz:
(40% of e1RM)

45 x 10

65 x 10
– 1 minute rest
65 x 10
– 1 minute rest
65 x 10
– 1 minute rest
65 x 10
– 1 minute rest
65 x 10

Nice easy sets.

Bent-over Barbell Row:

115 x 10
– 1 minute rest
115 x 10
– 1 minute rest
115 x 10
– 1 minute rest
115 x 10
– 1 minute rest
115 x 10

Started lightly and did them nice and easy.

Barbell Tricep Extension w/ Fat Gripz:

45 x 5/5

 

45 x 20

– 30 second rest

45 x 15

– 30 second rest

45 x 10

 

Really liked doing these Rest pause style.

Nice pumps afterwards.

 

 

Pull-ups w/ Fat Gripz:

 

BW x 5/5

 

BW x 7

– 30 second rest

BW x 4

– 30 second rest

BW x 3

 

Was still feeling good so instead of regular Pull-ups I added the Fat Gripz.

Damn it was hard but fun!

 

 

Ab Wheel Roller:

 

1 x 10

– 30 second rest

1 x 10

– 30 second rest

1 x 10

 

Easy sets.

 

 

Side Planks:

 

Left Side: 30 seconds

Right Side: 30 seconds

 

Just did for fun.