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5/3/1: Cycle 5 – 5s Week: Bench Press: 3/21/14

21 Mar

Cycle 5 – 5s Week: Bench Press: 3/21/14

Was feeling decent to good as I setup to go to the gym (5-6/10).
Felt good as I started my warm-up sets and energy level stayed the same throughout the session.

I was unable to do all the sets I wanted with my assistance exercises even though I was feeling good .
Think the limited rest between sets made it difficult and will just have to build up to it as I want my sessions to be shorter with less rest times as needed.

think it was a good session overall despite the usual not having enough sleep.

Info:

Body Weight: 174 lbs on 2/23/14

Pre-workout Warm-up Time: 15 minutes

Training Time: 1 hr 22 mins

Fasted Time: ~5 hours

Sleep: 5 hours + 1 hour nap before work

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
85 x 5
105 x 5
130 x 3

Work Sets:
140 x 5
160 x 5
180 x 7 (e1RM = 222)

YouTube somehow messed up my vid so no video of my lift today.

All sets felt real easy and managed to do 7 reps on the top set and felt like I could have pushed 1-2 more if I wanted.

Assistance Exercises:

Overhead Press w/ Fat Gripz:

45 x 10

(40% of e1RM)
60 x 10
– 1 minute rest
60 x 10
– 1 minute rest
60 x 9
– 1 minute rest
60 x 7
– 1 minute rest
60 x 7
– 1.25 minute rest

Started strong but arms turned to Jello by the 3rd set.

Will keep the same weight in hope to get all the sets next time.

Bent-over Barbell Row:

135 x 10
– 1 minute rest
135 x 10
– 1 minute rest
135 x 10
– 1 minute rest
135 x 8
– 1.25 minute rest
135 x 7

Good sets until the 4th set when I was losing my breath.

This short rest times really kills!

Tricep Pushdown w/ Fat Gripz:

40 x 5/5

60 x 13
– 30 second rest
60 x 9
– 30 second rest
60 x 7

Really burns!

Pull-ups:

BW x 5/5

BW x 8
– 30 second rest
BW x 6
– 30 second rest
BW x 4

Tough sets.

Ab Wheel Roller:

1 x 10
– 30 second rest
1 x 10
– 30 second rest
1 x 9
– 30 second rest
1 x 8
– 30 second rest
1 x 8

Tough sets.

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Posted by on March 21, 2014 in Training Log

 

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