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5/3/1: Cycle 1 – 1s Week: Bench Press: 8/21/14

21 Aug

Cycle 1 – 1s Week: Bench Press: 8/21/14

Slept kinda crappy again.
But felt decent enough as I started my day at the gym (6/10).
Made some changes to my training plan to reduce session time.
Hoping it would be for the better.

Session started well but I felt worn out by the time I finished everything I wanted to do.
Upper body felt sore later in the day.
Felt like another good session.

Info:

Body Weight: 166.8 lbs on 8/3/14
Pre-workout Warm-up Time: 18 minutes
Training Time: 1 hr 15 mins
Fasted Time: ~9 hours
Sleep: 6 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Rowing Machine (3 minutes)

Main Lift(s):

Bench Press Superset w/ Pull/Chin-ups:

Warm-up Sets:
BP: 45 x 10
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: 135 x 5
PU: BW x 5
BP: 155 x 3
CU: BW x 5
BP: 175 x 4 (e1RM = 198)
PU: BW x 8

Nice easy sets.
Top set felt like I could have done 1-2 more reps.

Assistance Exercises:

Overhead Press w/ Fat Gripz Superset w/ Dips:
Warm-up Set:
OHP: 45 x 10
Dips: BW x 5

Work Set:
OHP: 60 x 10
Dips: BW x 5
– Rest 1 minute
OHP: 60 x 10
Dips: BW x 5
– Rest 1 minute
OHP: 60 x 9
Dips: BW x 5
– Rest 1 minute
OHP: 60 x 8
Dips: BW x 5
– Rest 2 minute
OHP: 60 x 8
Dips: BW x 5

Presses felt tough with the added dips superset.
Really burns.

Kroc Rows:

Warm-up Sets:
Left Arm: 70 x (2 x 5)
Right Arm: 70 x (2 x 5)

Work Sets:
Left Arm: 70 x 30
Right Arm: 70 x 30

Starting with the left arm didn’t feel that bad.
But I guess it drained me a little.
Right side felt a bit more difficult to do.

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

Drained and sets felt difficult.

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Posted by on August 21, 2014 in Training Log

 

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