Cycle 7 – 1s Week: Bench Press: 5/29/15

Good amount of sleep and felt somewhat average and decent as I start my day (5-6/10).
Energy level stayed decently the whole session (6/10).

Session was overall good.
Trying to decide what I should change for next cycle in my assistance work.

Info:

Body Weight: 172.6 lbs on 5/17/15
Pre-workout Warm-up Time: 12 minutes
Training Time: 1 hr 10 mins
Fasted Time: ~10-11 hours
Sleep: ~8 hours

Pre-workout Warm-ups:
Row Machine (3 minutes)
Foam Rolling
Dynamic Stretching

Main Lift(s):

Bench Press superset w/ Fat Gripz Pull-up/Chin-up

Warm-up Sets:
BP: 45 x 10
PU: BW x 5
BP: 85 x 5
CU: BW + 40 x 5
BP: 105 x 5
PU: BW + 40 x 5
BP: 130 x 3
CU: BW + 40 x 5

Work Sets:
BP: 160 x 5
PU: BW + 40 x 4
BP: 180 x 3
CU: BW + 40 x 4
BP: 200 x 4 (e1RM = 227)
PU: BW + 40 x 4

Felt decent enough.
Top set goal was 5 reps but only managed 4 with 1 saved in the tank.

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 + 40 x 5
– Rest 1 minute
OHP: 60 x 10
Dips: BW + 40 x 5
– Rest 2 minute
OHP: 60 x 10
Dips: BW + 40 x 3
– Rest 1 minute
OHP: 60 x 10
Dips: BW + 40 x 3
– Rest 1 minute
OHP: 60 x 8
Dips: BW + 40 x 3

Kroc Rows:

Left Arm:
120 x 14

Right Arm:
120 x 12

Tough set as I made sure of controlled movement the whole time.