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5/3/1: Cycle 2 – 3s Week: Bench Press: 9/19/14

19 Sep

Cycle 2 – 3s Week: Bench Press: 9/19/14

Decent sleep but felt like I could have slept longer.
Changes today was added weight to the pull/chin-ups and dips and removed the warm-up set for Kroc Rows.

Energy level was average at start (5/10) and was decent for most of the session.
Main lift was fine but accessory work was tough.
Starting to sense a pattern here.

Info:

Body Weight: 165 lbs on 9/7/14
Pre-workout Warm-up Time: 18 minutes
Training Time: 1 hr 20 mins
Fasted Time: ~10-11 hours
Sleep: 7 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
BP: 75 x 5
CU: BW +25 x 6
BP: 95 x 5
PU: BW +25 x 5
BP: 115 x 3
CU: BW +25 x 5

Work Sets:
BP: 130 x 3
PU: BW +25 x 5
BP: 150 x 3
CU: BW +25 x 5
BP: 170 x 6 (e1RM = 204)
PU: BW +25 x 6

Presses was easy enough but doing the pull/chin-ups with the weight added made those tough.
Top set had 1 saved in the bank.

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 +25 x 5
– Rest 1 minute
OHP: 60 x 10
Dips: BW +25 x 4
– Rest 1 minute
OHP: 60 x 8
Dips: BW +25 x 4
– Rest 1 minute
OHP: 60 x 7
Dips: BW +25 x 3
– Rest 2 minute
OHP: 60 x 7
Dips: BW +25 x 3

Tough sets made even tougher with the weighted dips.

Kroc Rows:

Left Arm:
110 x 15
110 x 17

Right Arm:
110 x 15
110  18

Damn the dumbbells are starting to feel heavy today.
2 good sets though.
Will keep the weight until I can do 25 or more reps each arm.

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
Tired after this.

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Posted by on September 19, 2014 in Training Log

 

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