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.
