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5/3/1: Cycle 3 – 5s Week: Bench Press: 10/24/14

24 Oct

Cycle 3 – 5s Week: Bench Press: 10/24/14

Good sleep and still felt only average as I left for the gym (5/10).
Energy level was at least a sustained average level after my warm-up sets (6/10).

Main lift went well but the accessory work was tough.
Ended the session still feeling good but skipped the core work.

Info:

Body Weight: 165 lbs on 10/20/14
Pre-workout Warm-up Time: 18 minutes
Training Time: 1 hr 5 mins
Fasted Time: ~12-13 hours
Sleep: ~8 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Wall Balls (2 x 10)

Main Lift(s):

Bench Press Superset w/ Pull/Chin-ups:

Warm-up Sets:
BP: 45 x 10
PU: BW x 5
BP: 80 x 5
CU: BW +30 x 5
BP: 95 x 5
PU: BW +30 x 5
BP: 115 x 3
CU: BW +30 x 5

Work Sets:
BP: 125 x 5
PU: BW +30 x 5
BP: 145 x 5
CU: BW +30 x 5
BP: 165 x 7 (e1RM = 203)
PU: BW +30 x 5

All sets felt easy.
Added a little more weight for the chin/pull-ups and those was tougher.
Paused at the bottom for a second for all sets except the top set.
Top set felt I could have done 1-2 more if needed.

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 +30 x 5
– Rest 1 minute
OHP: 60 x 10
Dips: BW +30 x 5
– Rest 1 minute
OHP: 60 x 8
Dips: BW +30 x 4
– Rest 1 minute
OHP: 60 x 7
Dips: BW +30 x 3
– Rest 1 minute
OHP: 60 x 7
Dips: BW +30 x 4

Tough sets.
Same reps on the press but slightly less on the dips.
Dips was 5 lbs more compared to lass session.

Kroc Rows:

Left Arm:
120 x 16

Right Arm:
120 x 16

Very tough sets but at least I didn’t feel dead afterwards.

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Posted by on October 24, 2014 in Training Log

 

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