Cycle 6 – 1s Week: Bench Press: 4/3/15
Decent amount of sleep and felt good as I start my day (6/10).
Still have my right wrist sprain that is very annoying.
Felt good and strong for most of the session.
Had a trainer I haven’t seen in a long time notice my progress and that helped with my motivation!
Overall a good session!
Info:
Body Weight: 172.6 lbs on 3/22/15
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 26 mins
Fasted Time: ~12-13 hours
Sleep: ~7 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: 85 x 5
CU: BW + 35 x 3
BP: 105 x 5
PU: BW +35 x 5
BP: 125 x 3
CU: BW +35 x 5
Work Sets:
BP: 155 x 5
PU: BW +35 x 5
BP: 175 x 3
CU: BW +35 x 5
BP: 195 x 4 (e1RM = 221)
PU: BW +35 x 5
BP: 225 x 0
Despite my right wrist acting up, I managed to do well on this.
Started off at the good bench but thin pull-up bar but was able to use the power cage after my 1st warm-up set.
Thicker bar definitely helped with the stability of my FatGripz.
Sets was easy until the top set.
Plan was 6 reps but only managed 4.
Tried to attempt a 225 lbs single but lost it on the way up.
Think I could have had it if my wrist wasn’t damaged and I had a liftoff …
Assistance Exercises:
Overhead Press w/ Fat Gripz Superset w/ Dips:
Warm-up Set:
OHP: 45 x 10
Dips: BW x 5
Work Sets:
OHP: 65 x 10
Dips: BW +35 x 5
– Rest 1 minute
OHP: 65 x 10
Dips: BW +35 x 5
– Rest 1 minute
OHP: 65 x 10
Dips: BW + 35 x 3
– Rest 1.5 minute
OHP: 65 x 10
Dips: BW +35 x 5
– Rest 1.5 minute
OHP: 65 x 10
Dips: BW +35 x 2
Tough sets.
Kroc Rows:
Left Arm:
135 x 13
Right Arm:
135 x 13
Tough sets.
2nd time not making 20 reps.
Will try a 3rd time then see from there.
My Journey to Godliness! 