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.
