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5/3/1: Cycle 2 – 5s Week: Bench Press: 9/5/14

05 Sep

Cycle 2 – 5s Week: Bench Press: 9/5/14

Slept good but didn’t have enough food yesterday.
Main part of the session went well but I was getting winded by the time I did the accessory work.
I blame it to not feeding myself properly yesterday and playing too much BF4 on the PS4.

At least I managed to do most of what I wanted to do today.

Info:

Body Weight: 165 lbs on 8/31/14
Pre-workout Warm-up Time: 18 minutes
Training Time: 1 hr 25 mins
Fasted Time: ~9 hours
Sleep: 8 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 6
75 x 5
CU: BW x 7
95 x 5
PU: BW x 6
115 x 3
CU: BW x 7

Work Sets:
BP: 125 x 5
PU: BW x 7
BP: 140 x 5
CU: BW x 8
BP: 160 x 8 (e1RM = 203)
PU: BW x 10

All sets felt easy enough.
Top set goal done with at least 1 more rep saved in the tank.

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 9
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 4
– Rest 2 minute
OHP: 60 x 7
Dips: BW x 5

Sets felt more difficult today.

Kroc Rows:

Warm-up Sets:
Left Arm: 90 x (2 x 5)
Right Arm: 90 x (2 x 5)

Work Sets:
Left Arm: 90 x 30
Right Arm: 90 x 30

Must have got my second win or I just love doing Kroc Rows!
Left side was easy enough but running out of wind on the right side work set.

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 by the time I finish these!

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Posted by on September 5, 2014 in Training Log

 

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