Cycle 1 – 3s Week: Bench Press: 8/6/14
Had to lift earlier than usual today.
Had a beer last night, which helped me sleep, and still felt good as I left for the gym (6/10).
Energy level was good for most of the session until the end.
Nice easy lifts and I thought my session was longer than I thought it was.
Good session overall.
Info:
Body Weight: 166.8 lbs on 8/3/14
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 17 mins
Fasted Time: ~8-9 hours
Sleep: 6.1 hours
Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
3 minute Row Machine
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: 130 x 5
PU: BW x 5
BP: 145 x 5
CU: BW x 5
BP: 165 x 6 (e1RM = 198)
PU: BW x 6
Nice easy lifts.
Energy level bumped up slightly as I finished my warm-up sets (7/10).
Got myself a new pair of Red Devil wrist wraps by Titan Supports which I like.
Top set felt like I could have done 2 more reps if needed.
Assistance Exercises:
Overhead Press w/ Fat Gripz
45 x 10
(45% of Training Max)
60 x 10
CU: BW x 5
– Rest 1 minute
60 x 10
PU: BW x 5
– Rest 1.25 minute
60 x 10
CU: BW x 5
– Rest 1.5 minute
60 x 10
PU: BW x 5
– Rest 2.5 minute
60 x 10
CU: BW x 6
Increased the weight slightly and made the sets a bit more challenging.
Going to keep the weight for now for next session the same.
Bent-over Barbell Row:
135 x 10
– Rest 1 minute
135 x 10
– Rest 1.25 minute
135 x 10
– Rest 2 minute
135 x 10
– Rest 2.25 minute
135 x 10
Energy level dipped slightly (6/10).
Going to keep same weight until I can drop the rest time between sets.
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
Energy level dipped again (5/10).
Challenging sets to finish the session.