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5/3/1: Cycle 9 – 5ss Week: Bench Press: 7/24/15

24 Jul

Cycle 9 – 5ss Week: Bench Press: 7/24/15

Even less sleep than usual today.
Only felt average as I start my day.
Energy level bumped slightly after my main lift (6/10) and stayed that way for the rest of the session.
Despite the insufficient sleep I surprised myself by doing all I wanted to do today.
Decent session overall.

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Info:

Body Weight: 173.6 lbs on 7/12/15
Pre-workout Warm-up Time: 12 minutes
Training Time: 1 hr 20 mins
Fasted Time: ~12-13 hours
Sleep: ~5-6 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: 87.5 x 5
CU: BW + 45 x 5
BP: 110 x 5
PU: BW + 45 x 5
BP: 132.5 x 3
CU: BW + 45 x 5

Work Sets:
BP: 142.5 x 5
PU: BW + 45 x 4
BP: 165 x 5
CU: BW + 45 x 4
BP: 185 x 8 (e1RM = 234)
PU: BW + 45 x 3

Easy sets overall.
Top set goal was tough but managed my goal reps of 8 with 0 to 1 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: (35% of Training Max)
OHP: 55 x 10
Dips: BW + 40 x 3
– Rest 1 minute
OHP: 55 x 10
Dips: BW + 40 x 5
– Rest 1 minute
OHP: 55 x 10
Dips: BW + 40 x 5
– Rest 1 minute
OHP: 55 x 10
Dips: BW + 40 x 5
– Rest 3 minute
OHP: 55 x 10
Dips: BW + 40 x 5

Tough sets.

Barbell Curls w/ Fat Gripz:

55 x 12
– Rest 30 seconds
55 x 8
– Rest 30 seconds
55 x 7

Tough sets

Tricep Pushdown w/ Fat Gripz:

50 x 11
– Rest 30 seconds
50 x 8
– Rest 30 seconds
50 x 7

Tough sets

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Posted by on July 24, 2015 in Training Log

 

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