Cycle 5 – 1s Week: Bench Press: 2/20/15

Good sleep and felt good as I start the day (6/10).

Some changes starting today.
Pull/Chin-ups superset only with Bench Press and Dips superset only with overhead press.
Think I will also use straps on Kroc Rows but only on overhead press days.

Good session overall and felt that way the whole time.

Info:

Body Weight: 166.6 lbs on 1/25/15
Pre-workout Warm-up Time: 11 minutes
Training Time: 1 hr 16 mins
Fasted Time: ~13-14 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 + 25 x 7
BP: 100 x 5
PU: BW  +25 x 7
BP: 120 x 3
CU: BW  +25 x 6

Work Sets:
BP: 150 x 5
PU: BW +25 x 6
BP: 170 x 3
CU: BW +25 x 6
BP: 190 x 5 (e1RM = 222)

PU: BW  +25 x 7

All sets felt easy enough.
Top set felt like I could do 1-2 more reps over my goal today.
Started adding weights again on my pull/chin-ups and think I will continue to add weight if I can do at least 5 reps per set.

Assistance Exercises:

Overhead Press w/ Fat Gripz Superset w/ Dips:

Warm-up Set:

OHP: 45 x 10
Dips: BW x 5

Work Sets:

OHP: 55 x 10
Dips: BW +25 x 5
– Rest 1 minute
OHP: 55 x 10
Dips: BW +25 x 5
– Rest 1.25 minute
OHP: 55 x 10
Dips: BW +25 x 4
– Rest 1.25 minute
OHP: 55 x 10
Dips: BW +25 x 4
– Rest 1.5 minute
OHP: 55 x 10
Dips: BW +25 x 4

Challenging sets with the added weight on the dips.
Will keep same weight on dips until I can do 5 reps on each set.

Kroc Rows:

Left Arm:
125 x 10
125 x 17

Right Arm:
125 x 10
125 x 17

Tried a different setup with knee on the bench and only managed 10 reps each side.
Was still feeling good so decided to do my usual setup (standing up and just bracing with my opposite arm).
Not able to get 20 reps but think I will do same weight with straps next week on overhead press day.

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