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5/3/1: Cycle 5 – 5s Week: Bench Press: 1/23/15

23 Jan

Cycle 5 – 5s Week: Bench Press: 1/23/15

Decent sleep but felt good as I left for the gym (6/10).
Most of my issues from before seems to have dissipated.

Only issue I noticed was by the end of my session.
Noticed a slight issue with my lower right back/hip area during my rows.
Didn’t really notice it earlier in my session.

Otherwise another good day!

Info:

Body Weight: 167 lbs on 12/28/14
Pre-workout Warm-up Time: 15 minutes
Training Time: 1 hr 9 mins
Fasted Time: ~8-9 hours
Sleep: ~6-6.5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Wall Balls (2 x 10)
Ball Slam (1 x 10)

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 8
BP: 100 x 5
PU: BW  x 8
BP: 120 x 3
CU: BW  x 8

Work Sets:
BP: 130 x 5
PU: BW x 8
BP: 150 x 5
CU: BW x 8
BP: 170 x 8 (e1RM = 215)
PU: BW  x 8

Nice easy sets.
Top set felt like I had at least 2 more saved 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 6
– Rest 1 minute
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 5
– Rest 1.25 minute
OHP: 55 x 10
Dips: BW x 4

Nice sets and felt good.

Kroc Rows:

Left Arm:
105 x 25

Right Arm:
105 x 25

Better than last session.
I did notice a slight pinch on my right lower back/hip area that almost made me want to quit early on the right side.
Debating increasing the weight for next session

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Posted by on January 23, 2015 in Training Log

 

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