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5/3/1: Cycle 4 – 5s Week: Bench Press: 12/5/14

05 Dec

Cycle 4 – 5s Week: Bench Press: 12/5/14

Not so good amount of sleep and decent feeling as I start the day (5/10).
Energy level was slightly better after warm-up (6/10).
Not sure what I am doing wrong but a few other body parts started hurting today.
Left elbow from last week and now the right wrist and lower hip/back areas are not 100%.

Managed to do the standards but wish I could have done more.

Info:

Body Weight: 166.4 lbs on 11/30/14
Pre-workout Warm-up Time: 15 minutes
Training Time: 0 hr 59 mins
Fasted Time: ~12-13 hours
Sleep: ~6-6.5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Wall Balls (2 x 10)

Main Lift(s):

Bench Press Superset w/ Pull/Chin-ups (w/ Fat Griz):

Warm-up Sets:
BP: 45 x 10
PU: BW x 5
BP: 80 x 5
CU: BW x 6
BP: 100 x 5
PU: BW  x 5
BP: 120 x 3
CU: BW  x 6

Work Sets:
BP: 130 x 5
PU: BW  x 6
BP: 150 x 5
CU: BW  x 6
BP: 170 x 5 (e1RM = 210)
PU: BW  x 6

Not bad considering a few body parts are off.
Goal was 7 reps on the top set but only able to do the minimum of 5.

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 6
– Rest 1 minute
OHP: 60 x 8
Dips: BW x 6
– Rest 1 minute
OHP: 60 x 7
Dips: BW x 5
– Rest 1 minute
OHP: 60 x 7
Dips: BW x 5
– Rest 1.25 minute
OHP: 60 x 7
Dips: BW x 5

Tough sets.
Going to deload a bit next session.

Kroc Rows:

Left Arm:
105 x 27

Right Arm:
105 x 27

Nice sets despite my right lower back/hip area is tender.
Going to try for 30+ reps next time.

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Posted by on December 5, 2014 in Training Log

 

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