Cycle 5 – 3s Week: Bench Press: 2/6/15

Slept and woke up late and short on time for today’s session.
Decided to just do the important stuff today and go back home to get ready for work.

Sleep was good and felt decent as I left for the gym (5/10).
Energy level improved slightly (6/10) after warm-ups.

Felt strong through the session despite it being shortened.


Body Weight: 166.6 lbs on 1/25/15
Pre-workout Warm-up Time: 15 minutes
Training Time: 0 hr 47 mins
Fasted Time: ~9-10 hours
Sleep: ~7.5 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 8
BP: 100 x 5
PU: BW  x 8
BP: 120 x 3
CU: BW  x 8

Work Sets:
BP: 140 x 3
PU: BW x 8
BP: 160 x 3
CU: BW x 8
BP: 180 x 6 (e1RM = 216)
PU: BW  x 8

Nice easy sets.
Top set felt like I can do 1-2 more reps.

Assistance Exercises:

Overhead Press w/ Fat Gripz Superset w/ Dips:


Kroc Rows:

Left Arm:
115 x 20

Right Arm:
115 x 20

Good sets and think I could probably do 2 more reps each side if I pushed harder.