Cycle 4 – 5s Week: Bench Press: 2/7/14

Solid sleep for 7 hours before work.
Felt good as I left for the gym (6/10).

Had some help doing my main lift and got some good tips due to the power rack being used.
Energy level was fine until I started doing my rows.
Not sure what the issue is but decided to not do the rest of my assistance work and just go home.

At least my main lift went well!


Body Weight: 178 lbs on 1/26/14

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 15 mins

Fasted Time: ~10-11 hours

Pre-workout Warm-ups:

Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises
Med Ball Slam (1 x 15)
Main Lift(s):

Bench Press:

Warm-up Sets:
45 x 5/5
95 x 5
115 x 5
140 x 3

Work Sets:
150 x 5
175 x 5
200 x 6 (e1RM = 240)

All sets felt easy enough.
Feeling somewhat good and decided for that extra rep on the top set.
Think I overarched my lower back or my belt was not tight enough and/or at the wrong spot.
When I finished the last rep my lower back felt sore.

Assistance Exercises:

Overhead Press w/ Fat Gripz:

45 x 10

80 x 10
95 x 8
110 x 5

Supposed to be 50%/60%/70% of my training max for 10 reps each.
Think I should have used a lower training max and/or percentage for this assistance work.
That or not use the Fat Gripz.

Bent-over Barbell Row:

140 x 10
– 1.5 minute rest
140 x 10
– 2 minute rest
140 x 10
– 2 minute rest
140 x 10
– 2 minute rest
140 x 10

Slight weight increase.
Somehow my energy level dipped, started feeling dizzy after I finish the set starting with the 2nd set.
I felt like vomiting when I finished.
So decided to stop from here and call it a day.

Barbell Tricep Extension w/ Fat Gripz:




Ab Wheel Roller: