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.
