5/3/1: Cycle 8 – 3s Week: Bench Press: 6/25/15

Cycle 8 – 3s Week: Bench Press: 6/25/15

Decent amount of sleep and felt good as I start my day (6/10).
Energy level was steady enough until the last assistance work.
Performance was decent enough for most of the session.

Good day overall.

Info:

Body Weight: 174 lbs on 6/14/15
Pre-workout Warm-up Time: 12 minutes
Training Time: 1 hr 23 mins
Fasted Time: ~10-11 hours
Sleep: ~7-7.5 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: 155 x 3
PU: BW + 40 x 5
BP: 175 x 3
CU: BW + 40 x 5
BP: 195 x 4 (e1RM = 221)
PU: BW + 40 x 5

Easy sets until the last 2 work sets.
Top set goal was 7 reps to beat the last sessions e1RM.
Only managed 4 reps with maybe 1 more if pushed.

Assistance Exercises:

Overhead Press w/ Fat Gripz Superset w/ Dips:

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

Work Sets:
(40% of e1RM)

OHP: 60 x 10
Dips: BW + 40 x 5
– Rest 1 minute
OHP: 60 x 10
Dips: BW + 40 x 3
– Rest 1.5 minute
OHP: 60 x 10
Dips: BW + 40 x 3
– Rest 1.5 minute
OHP: 60 x 10
Dips: BW + 40 x 3
– Rest 1.75 minute
OHP: 60 x 10
Dips: BW + 40 x 2

Tough sets.
Will stay same weight next session.

Barbell Curls:

45 x 15
– Rest 45 seconds
45 x 12
– Rest 45 seconds
45 x 10

Maybe 5 more lbs next session …

Tricep Pushdown:

50 x 11
– Rest 45 seconds
50 x 10
– Rest 45 seconds
50 x 8

Drop weight next session.