5/3/1: Cycle 8 – 1s Week: Bench Press: 7/10/15

Cycle 8 – 1s Week: Bench Press: 7/10/15

Good amount of sleep nd felt good as I start my day (6/10).
Energy level was decently sustained the whole session.
Managed to do all the essential things.
Good session overall.

Info:

Body Weight: 174 lbs on 6/14/15
Pre-workout Warm-up Time: 13 minutes
Training Time: 1 hr 20 mins
Fasted Time: ~13-14 hours
Sleep: ~8 hours

Pre-workout Warm-ups:

Row Machine (3 minutes)
Foam Rolling
Dynamic Stretching
Standing Long Jump (3 x 3)

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 + 45 x 5
BP: 110 x 5
PU: BW + 45 x 4
BP: 130 x 3
CU: BW + 45 x 3

Work Sets:
BP: 165 x 5
PU: BW + 45 x 3
BP: 185 x 3
CU: BW + 45 x 3
BP: 205 x 4 (e1RM = 232)
PU: BW + 45 x 3

Easy sets for the most part.
The superset pull/chin-ups was tough as weight was increased.
Top set completed with 4 reps and maybe 1 left 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: (40% of e1RM)
OHP: 60 x 10
Dips: BW + 40 x 5
– Rest 1.25 minute
OHP: 60 x 10
Dips: BW + 40 x 3
– Rest 1.25 minute
OHP: 60 x 10
Dips: BW + 40 x 3
– Rest 1.25 minute
OHP: 60 x 10
Dips: BW + 40 x 3
– Rest 1.5 minute
OHP: 60 x 8
Dips: BW + 40 x 3

Tough sets.

Barbell Curls:

50 x 14
– Rest 60 seconds
50 x 10
– Rest 60 seconds
50 x 8

It burns!
Tricep Pushdown:

50 x 16
– Rest 60 seconds
50 x 13
– Rest 60 seconds
50 x 10

Arms are jello!