Cycle 3 – 1s Week: Bench Press: 1/24/14

Curse of sleep deprivation continues!
Only 5.2 hours sleep before work but felt decent as I left for the gym (6/10).

Think the session went well overall despite some drop on endurance on a few sets.
Considering the circumstance I think it was a good day …

Info:

Body Weight: 179 lbs on 1/12/14

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 18 mins

Fasted Time: ~11-12 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:
170 x 5
195 x 3
215 x 2 (e1RM = 229)

All sets felt easy enough, surprisingly.

Even managed to get 2 reps with 1 more saved in the bank on the top set!

Assistance Exercises:

Overhead Press w/ Fat Gripz:

45 x 10

(45% of e1RM)
70 x 10
– 1.25 minute rest
70 x 10
– 1 minute rest
70 x 9
– 1.25 minute rest
70 x 7
– 1.25 minute rest
70 x 7

Started strong but fatigue made me lose some reps …

Bent-over Barbell Row:

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

Decent sets.

Barbell Tricep Extension w/ Fat Gripz:

45 x 5/5

55 x 12
– 30 second rest
55 x 7
– 30 second rest
55 x 5

Dropped the weight a bit and was getting tired.

Pull-ups:

BW x 5/5

BW+30 x 8
– 30 second rest
BW+30 x 5
– 30 second rest
BW+30 x 4

Tough sets and fatigued.

Ab Wheel Roller:

none

Skipped it for the day.