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5/3/1: Cycle 4 – 3s Week: Bench Press: 12/19/14

19 Dec

Cycle 4 – 3s Week: Bench Press: 12/19/14

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).

Think I didn’t get enough food and rest yesterday as my energy level dropped when I was doing my assistance work.

Injured body parts are a little better today though.
Not too bad a session but could be better.

Info:

Body Weight: 166.4 lbs on 11/30/14
Pre-workout Warm-up Time: 14 minutes
Training Time: 0 hr 57 mins
Fasted Time: ~10-11 hours
Sleep: ~6 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Wall Balls (2 x 8)

Main Lift(s):

Bench Press Superset w/ Fat Gripz Pull/Chin-ups:

Warm-up Sets:
BP: 45 x 10
PU: BW x 5
BP: 80 x 5
CU: BW x 7
BP: 100 x 5
PU: BW  x 7
BP: 120 x 3
CU: BW  x 7

Work Sets:
BP: 140 x 3
PU: BW x 7
BP: 160 x 3
CU: BW x 7
BP: 180 x 5 (e1RM = 210)
PU: BW x 7

Good sets.
Managed my goal reps with 1 saved in the tank at the top set.
Pull/Chin-ups was more reps than last session too.

Assistance Exercises:

Overhead Press w/ Fat Gripz Superset w/ Dips:

Warm-up Set:
OHP: 45 x 10
Dips: BW x 5

Work Set:
OHP: 55 x 10
Dips: BW x 5
– Rest 1 minute
OHP: 55 x 10
Dips: BW x 5
– Rest 1 minute
OHP: 55 x 10
Dips: BW x 4
– Rest 1 minute
OHP: 55 x 8
Dips: BW x 5
– Rest 1.25 minute
OHP: 55 x 8
Dips: BW x 4

Tough sets.
Somewhat fatigued.

Kroc Rows:

Left Arm:
105 x 23

Right Arm:
105 x 20

Felt weaker and fatigued.

Disappointed considering I did so much more last session.
Going to try for 30+ reps next time.

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Posted by on December 19, 2014 in Training Log

 

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