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.
