Cycle 3 – 3s Week: Bench Press: 1/10/14

Last few days has been sucktastic in the amount of sleep I have not been able to get.
At least I got around 7 hours of sleep before work today.
Felt average as I went to the gym (5/10).
Energized a bit as I went through my session.

Good session overall and made my good deed by recommending “Starting Strength” to some New year resolutioners I found at the gym trying to hurt themselves at the squat rack.

Info:

Body Weight: 181 lbs on 12/29/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1 hr 40 mins

Fasted Time: ~7-8 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:
160 x 3
180 x 3
205 x 3 (e1RM = 225)

Energy level improved as I completed my warm-up sets (6/10) and peaked during my 2nd work set (7/10).

Sets felt easy enough until the 3rd work set.

Somehow lost my tightness and almost hurt my left hip again trying to compensate making me miss the 4th rep I wanted.

At least I made the minimum.

Assistance Exercises:

Overhead Press w/ Fat Gripz:

45 x 10

 

(40% of e1RM)

70 x 10

– 1.5 minute rest
70 x 10
– 1.5 minute rest
70 x 10
– 1.5 minute rest
70 x 10
– 2 minute rest
70 x 10

Energy level was still good (7/10). but weight was increased from last session.

Bar felt heavy and this hurt the whole time.

Bent-over Barbell Row:

135 x 10
– 1.5 minute rest
135 x 10
– 2 minute rest
135 x 10
– 2 minute rest
135 x 10
– 2 minute rest
135 x 10

Rest time longer as my body says I need a longer breather to make the lifts.

Think I am starting to get fatigued.

Barbell Tricep Extension w/ Fat Gripz:

45 x 5/5

60 x 10
– 30 second rest
60 x 6
– 30 second rest
60 x 4

Increased the weight since last session and it hurts!

Pull-ups:

BW x 5/5

BW+25 x 12
– 30 second rest
BW+25 x 8
– 30 second rest
BW+25 x 5

Someone suggested weighted pull-ups last cycle so decided to start doing them again.

Feels good!

Ab Wheel Roller:

1 x 15
– 30 second rest
1 x 12
– 30 second rest
1 x 10

Easy sets.