Cycle 2 – 1s Week: Bench Press: 10/3/14
Good amount of sleep but still felt just average (5/10).
Probably due to not having enough sleep the last couple of days making me miss the planned conditioning.
Main lift was good but I really tanked out on the accessory work.
Had to finish early and just take it for what it is.
At least the main lift was good!
Info:
Body Weight: 165 lbs on 9/7/14
Pre-workout Warm-up Time: 18 minutes
Training Time: 1 hr 3 mins
Fasted Time: ~10-11 hours
Sleep: ~7-7.5 hours
Pre-workout Warm-ups:
Foam Rolling
Dynamic Stretching
Wall Balls (3 x 8)
Main Lift(s):
Bench Press Superset w/ Pull/Chin-ups:
Warm-up Sets:
BP: 45 x 10
PU: BW x 5
BP: 75 x 5
CU: BW +25 x 7
BP: 95 x 5
PU: BW +25 x 7
BP: 115 x 3
CU: BW +25 x 7
Work Sets:
BP: 140 x 5
PU: BW +25 x 6
BP: 160 x 3
CU: BW +25 x 6
BP: 180 x 4 (e1RM = 204)
PU: BW +25 x 6
All lifts felt easy enough.
Managed to do a rep more on my chin/pull-ups and top set felt like I could have done at least 1 more rep.
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 6
– Rest 1 minute
OHP: 60 x 10
Dips: BW +25 x 5
– Rest 1 minute
OHP: 60 x 8
Dips: BW +25 x 5
– Rest 1 minute
OHP: 60 x 7
Dips: BW +25 x 5
– Rest 2 minute
OHP: 60 x 7
Dips: BW +25 x 5
Tough sets.
Same reps on the press as last session but improved on my dips!
Kroc Rows:
Left Arm:
120 x 16
Right Arm:
120 x 15
Strangely felt heavy and worn out (4/10) when I finished.
Only did 1 set and went home.
