Cycle 4 – 3s Week: Bench Press: 3/7/14

Around 6.1 hours of sleep before work.
Feeling average again as I went to the gym (5/10) but improved (6/10) and stayed steady for the rest of the session.

Was able to do everything I wanted and still feel decent!
Overall a good session but still think I need to deload a bit.

Info:

Body Weight: 174 lbs on 2/23/14

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 29 mins

Fasted Time: ~8-10 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:
165 x 3
185 x 3
210 x 3 (e1RM = 231)

Nice easy sets overall until the top set.

Wanted to get 5 reps but then my left hip started acting out again so I just stopped at bare minimum.

Assistance Exercises:

Overhead Press w/ Fat Gripz:
45 x 10

(45% of e1RM)
70 x 10
– 1 minute rest
70 x 10
– 1 minute rest
70 x 9
– 1 minute rest
70 x 7
– 1 minute rest
70 x 6
– 1 minute rest

Started fine until I was not able to do all the reps starting with the 3rd set.
Definitely need to start lighter next time.

Bent-over Barbell Row:

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

Able to do all the reps this time but was tough.

Barbell Tricep Extension w/ Fat Gripz:

45 x 5/5

55 x 13
– 30 second rest
55 x 10
– 30 second rest
55 x 6

Ouch, burns my arms!

Pull-ups:

BW x 5/5

BW + 25 x 8
– 30 second rest
BW + 25 x 5
– 30 second rest
BW + 25 x 4

Tough sets.
Need to drop the weight and start again with just body weight for a bit.

Ab Wheel Roller:

1 x 10
– 30 second rest
1 x 10
– 30 second rest
1 x 10
– 30 second rest
1 x 10
– 30 second rest
1 x 10

Good sets and finished fine.