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5/3/1: Cycle 5 – 1s Week: Bench Press: 4/18/14

18 Apr

Cycle 5 – 1s Week: Bench Press: 4/18/14

Woke up and couldn’t go back to sleep so decided to hit the gym.
Only feeling decent as I started my day (5/10) but improved slightly once I did my warm-up sets.

Happy to get my goal reps on the main lift.
Rest of the session went well and better in some work compared to last session.

Info:

Body Weight: 177.6 lbs on 3/23/14

Pre-workout Warm-up Time: 20-25 minutes

Training Time: 1 hr 44 mins

Fasted Time: 8-9 hours

Sleep: 5.8 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
85 x 5
105 x 5
130 x 3

Work Sets:
160 x 5
180 x 3
200 x 5 (e1RM = 233)

All sets felt easy enough.

Top set goal was reached without much problems.

Didn’t even have a hip unlocking issue felt like I could have done 1 more easily if I wanted to.

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 7
– 1 minute rest

Started strong but tired out by the last 2 sets.

Bent-over Barbell Row:

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

Had to catch my breath a little more as sets progressed.

Tricep Pushdown w/ Fat Gripz:

40 x 5/5

50 x 20
– 30 second rest
50 x 15
– 30 second rest
50 x 12

Tried to keep the movements nicely controlled and burned my arms!

Pull-ups:

BW x 5/5

BW x 13
– 30 second rest
BW x 8
– 30 second rest
BW x 5

Some better reps but arms are crying.

Farmers Walk w/ Fat Gripz & Elevation Training Mask:

Weight: 35 + 35 Dumbbells
Work: 30 seconds
Rest: 60 seconds
Sets: 10
Mask Setting: 3000 ft

First 5 sets was not too bad.
But arms were screaming after that!

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Posted by on April 18, 2014 in Training Log

 

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