RSS

5/3/1: Cycle 1 – 5s Week: Bench Press: 7/25/14

25 Jul

Cycle 1 – 5s Week: Bench Press: 7/25/14

Another day waking up ready to go.
Not working graveyard shift maybe one of the better changes in my life for training purposes!
One issue though is my available training time has been cut short so I have to really prioritize what I must do during the session and shorten my rest times.

Felt good as I left for the gym and started my session (6/10).
I like doing Pull/Chin-ups as part of my accessory work on press days.
So in order to cut my training time, I decided to do what Jim Wendler suggested and do them between sets of presses.
Started at low volume for now and see where to go from there.

Otherwise a good session starting my 5/3/1 cycle off!

Info:

Body Weight: 163.4 lbs on 7/13/14
Pre-workout Warm-up Time: 15 minutes
Training Time: 0 hr 50 mins
Fasted Time: ~10-11 hours
Sleep: 7 hours

Pre-workout Warm-ups:
Foam Rolling
Limber 11
Dynamic Stretching

Main Lift(s):

Bench Press:

Warm-up Sets:
BP: 45 x 5
BP: 45 x 5
PU: BW x 5
75 x 5
CU: BW x 5
90 x 5
PU: BW x 5
110 x 3
CU: BW x 5
Work Sets:
BP: 120 x 5
PU: BW x 5
BP: 135 x 5
CU: BW x 5
BP: 155 x 6 (e1RM = 186)
PU: BW x 5


Weights felt nice and easy as it should be.
Felt like I could easily do 2 more reps on the top set if I wanted too.

Assistance Exercises:

Overhead Press w/ Fat Gripz

45 x 10

(45% of Training Max)
55 x 10
CU: BW x 5
– Rest 1 minute
55 x 10
PU: BW x 5
– Rest 1.25 minute
55 x 10
CU: BW x 5
– Rest 1.5 minute
55 x 10
PU: BW x 5
– Rest 1.75 minute
55 x 10
CU: BW x 5

First couple sets was real easy.
Last few started feeling challenging due to fatigue and short rest.

Bent-over Barbell Row:

135 x 10
– Rest 1.5 minute
135 x 10
– Rest 2 minute
135 x 10
– Rest 2 minute
135 x 10
– Rest 2.25 minute
135 x 10

First set was a tad tough until I realized I need to really explode the movement.
Had a quick chat with a fitness couple during my rest period and got me motivated and made the rest of the sets easier.

Advertisements
 
Leave a comment

Posted by on July 25, 2014 in Training Log

 

Tags: , , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: