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5/3/1: Cycle 5 – 3s Week: Bench Press: 4/4/14

04 Apr

Cycle 5 – 3s Week: Bench Press: 4/4/14

Very long week so far.
Had to do some life changing appointments that I hope comes to fruition.
Needed to lift today and probably why started off with a good energy level as I went to the gym after work (6/10).
Energy level even boosted a bit once I started my work set and stayed that like for most of the session (7/10).

Great session overall as I was able to get most of what I wanted to do today.

Info:

Body Weight: 177.6 lbs on 3/23/14

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 20 mins

Fasted Time: 10-11 hours

Sleep: 5.2 hours + 2.3 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:
150 x 3
170 x 3
190 x 6 (e1RM = 228)

Sets felt real easy for the most part.

Felt like I saved 1 rep in the bank for the top set.

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 10
– 1 minute rest
60 x 8
– 1 minute rest
60 x 8
– 1 minute rest

Slightly better than last session but still not good enough.

Arms were crying on the last 2 sets.

Bent-over Barbell Row:

135 x 10
– 1 minute rest
135 x 10
– 1.25 minute rest
135 x 10
– 1.5 minute rest
135 x 10
– 1.75 minute rest
135 x 10

Had to do a slightly longer rest period to get all the reps done.

Tricep Pushdown w/ Fat Gripz:

40 x 5/5

50 x 16
– 30 second rest
50 x 12
– 30 second rest
50 x 10

Dropped the weight a bit from last session and really felt the burn still!

Pull-ups:

BW x 5/5

BW x 10
– 30 second rest
BW x 8
– 30 second rest
BW x 7

Only 1 warm-up set and managed to do slightly more reps than last time.

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

Improved from last time and still felt great as I finished!

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Posted by on April 4, 2014 in Training Log

 

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