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5/3/1: Cycle 6 – 5s Week: Bench Press: 3/6/15

06 Mar

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

Decent amount of sleep and felt good as I start my day (6/10).
Main lift was strong nut assistance work was a bit taxing.

Good session overall.

Info:

Body Weight: 170.6 lbs on 2/22/15
Pre-workout Warm-up Time: 15 minutes
Training Time: 1 hr 14 mins
Fasted Time: ~13-14 hours
Sleep: ~10 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: 85 x 5
CU: BW + 30 x 6
BP: 105 x 5
PU: BW  +30 x 6
BP: 125 x 3
CU: BW  +30 x 6

Work Sets:
BP: 135 x 5
PU: BW +30 x 5
BP: 155 x 5
CU: BW +30 x 5
BP: 175 x 8 (e1RM = 222)
PU: BW  +30 x 5


Good easy sets.
Top set had a buddy spot me just in case and for motivation.
Top set felt like I had an easy extra 2 reps saved if needed.
I may add 5 lbs on the chin/pull-up supersets next time.

Assistance Exercises:

Overhead Press w/ Fat Gripz Superset w/ Dips:

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

Work Sets:
OHP: 60 x 10
Dips: BW +30 x 5
– Rest 1 minute
OHP: 60 x 10
Dips: BW +30 x 5
– Rest 1.25 minute
OHP: 60 x 10
Dips: BW + 30 x 5
– Rest 1.25 minute
OHP: 60 x 8
Dips: BW +30 x 3
– Rest 1.5 minute
OHP: 60 x 7
Dips: BW +30 x 3

Tough sets.
Will keep the same weight on press and dips next time.

Kroc Rows:

Left Arm:
130 x 20
Right Arm:
130 x 20


Tough sets but still felt good once finished.
Will add 5 lbs next bench session!

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Posted by on March 6, 2015 in Training Log

 

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