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5/3/1: Cycle 3 – 3s Week: Bench Press: 11/7/14

07 Nov

Cycle 3 – 3s Week: Bench Press: 11/7/14

Decent amount of sleep and feeling average as I start my day (5/10)
Sustained energy level was just decent through the session (6/10).

Think I hurt my left elbow/lower left bicep area during my SLDL with Fat Gripz last session.
Noticed a slight discomfort during rows and pull-ups but not during presses and chin-ups.

I was also rushing today so only did dynamic warm-ups and no foam rolling and wall balls.
Still decent performance for what mattered today.

Info:

Body Weight: 165.6 lbs on 11/2/14
Pre-workout Warm-up Time: 15 minutes
Training Time: 0 hr 54 mins
Fasted Time: ~9-10 hours
Sleep: ~6.5-7 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 6
BP: 95 x 5
PU: BW +30 x 5
BP: 115 x 3
CU: BW +30 x 6

Work Sets:
BP: 135 x 3
PU: BW +30 x 6
BP: 155 x 3
CU: BW +30 x 6
BP: 175 x 5 (e1RM = 204)
PU: BW +30 x 5

All press sets felt easy.
Left elbow was acting out during the pull-ups.
Top set felt like I could have done 1-2 more reps 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 10
Dips: BW +30 x 4
– Rest 1 minute
OHP: 60 x 8
Dips: BW +30 x 3
– Rest 1.25 minute
OHP: 60 x 9
Dips: BW +30 x 3

Tough sets.
But a couple extra reps compared to last session!

Kroc Rows:

Left Arm:
120 x 15

Right Arm:
120 x 17

Left arm was tough due to the elbow/bicep issue.
Stopped at 17 reps on the right arm to not unbalance.
Think I will deload on this next session.

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Posted by on November 7, 2014 in Training Log

 

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