5/3/1: Cycle 1 – 3s Week: Bench Press: 8/6/14

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.