RSS

5/3/1: Cycle 8 – 5s Week: Bench Press: 6/11/15

11 Jun

Cycle 8 – 5s Week: Bench Press: 6/11/15

Poor amount of sleep and quality.
Still, I felt good as I start my day (6/10).

On bench press day for this cycle, I removed kroc rows and replaced them with barbell curls and tricep pushdown using Rest-Pause method.
Surprisingly, session went well with good energy level at the end despite the poor quality sleep.

Info:

Body Weight: 172.6 lbs on 5/17/15
Pre-workout Warm-up Time: 15 minutes
Training Time: 1 hr 6 mins
Fasted Time: ~12-14 hours
Sleep: ~6-7 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: 90 x 5
CU: BW + 40 x 5
BP: 110 x 5
PU: BW + 40 x 5
BP: 130 x 3
CU: BW + 40 x 5

Work Sets:
BP: 140 x 5
PU: BW + 40 x 4
BP: 165 x 5
CU: BW + 40 x 4
BP: 185 x 8 (e1RM = 234)
PU: BW + 40 x 3

Nice easy sets until the top set.
Goal made at the top set of 8 reps but had nothing left in the bank.

Assistance Exercises:

Overhead Press w/ Fat Gripz Superset w/ Dips:

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

Work Sets:

(35% of e1RM)

OHP: 55 x 10
Dips: BW + 40 x 5
– Rest 1 minute
OHP: 55 x 10
Dips: BW + 40 x 5
– Rest 1.5 minute
OHP: 55 x 10
Dips: BW + 40 x 4
– Rest 1.5 minute
OHP: 55 x 10
Dips: BW + 40 x 3
– Rest 1.75 minute
OHP: 55 x 10
Dips: BW + 40 x 5

Tough sets.
Next session will attempt 40% of e1RM

Barbell Curls:

45 x 13
– Rest 30 seconds
45 x 10
– Rest 30 seconds
45 x 8

Tricep Pushdown:

50 x 15
– Rest 30 seconds
50 x 12
– Rest 30 seconds
50 x 10

Advertisements
 
Leave a comment

Posted by on June 11, 2015 in Training Log

 

Tags: , , , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: