Cycle 4 – 1s Week: Bench Press: 1/2/15

Good amount of sleep for and average feeling as I start my day (5/10).
Energy level gradually increased until it peaked during the start of my work set (7/10) then settled down for the rest of the session (6/10).

Decided to make a change on the Kroc Rows making the whole movement more controlled and making it harder that way after watching another video about it.

Good session overall.

Info:

Body Weight: 167 lbs on 12/28/14
Pre-workout Warm-up Time: 15-20 minutes
Training Time: 1 hr 2 mins
Fasted Time: ~10-11 hours
Sleep: ~8 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Wall Balls (2 x 8)

Ball Slam (1 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 8

Work Sets:
BP: 150 x 5
PU: BW x 9
BP: 170 x 3
CU: BW x 10
BP: 190 x 4 (e1RM = 215)
PU: BW x 9

Nice easy sets and even did well on the Pull/Chin-ups!
Finished the top set with 1 in the tank.

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 6
– Rest 1 minute
OHP: 55 x 10
Dips: BW x 6
– Rest 1 minute
OHP: 55 x 10
Dips: BW x 5
– Rest 1.25 minute
OHP: 55 x 10
Dips: BW x 5

Nice sets and did better than last time.

Kroc Rows:

Left Arm:
105 x 20

Right Arm:
105 x 20

This are much harder taking a more controlled movement bringing them up and down!
Wore me out!