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5/3/1: Cycle 7 – 5s Week: Bench Press: 5/1/15

01 May

Cycle 7 – 5s Week: Bench Press: 5/1/15

Average sleep and felt average as I start my day (5/10).
Whole session I wasn’t feeling any better.
Managed to achieve my rep goals for the main lift but struggled on the rest of the session.

Need to adjust some things to progress again.
Info:

Body Weight: 172.4 lbs on 4/20/15
Pre-workout Warm-up Time: 13 minutes
Training Time: 1 hr 8 mins
Fasted Time: ~11 hours
Sleep: ~7-7.5 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: 85 x 5
CU: BW + 40 x 3
BP: 105 x 5
PU: BW  +40 x 3
BP: 130 x 3
CU: BW  +40 x 2

Work Sets:
BP: 140 x 5
PU: BW +40 x 1
BP: 160 x 5
CU: BW +40 x 1
BP: 180 x 7 (e1RM = 222)
PU: BW  +40 x 1

Managed my presses.
Top set could have done with 1-2 more reps if needed.
Chin/Pull-ups sucked today due to using the thinner pull up bar.

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 9
Dips: BW +40 x 3
– Rest 1 minute
OHP: 65 x 8
Dips: BW +40 x 3
– Rest 1 minute
OHP: 65 x 8
Dips: BW + 40 x 3
– Rest 1 minute
OHP: 65 x 8
Dips: BW +40 x 3
– Rest 1 minute
OHP: 65 x 7
Dips: BW +40 x 2

Tough sets.

Kroc Rows:

Left Arm:
135 x 12

Right Arm:
135 x 12

Real though.
Going to deload next bench press session.

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Posted by on May 1, 2015 in Training Log

 

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