Cycle 9 – 3ss Week: Bench Press: 8/7/15

Slightly better sleep today and felt decent as I start my day (6/10).
Main lift was good but a part of my assistance work didn’t feel as strong.
Decent day overall.

My friend and I did feel like Super Heroes afterwards though!

Info:

Body Weight: 173.6 lbs on 7/12/15
Pre-workout Warm-up Time: 12 minutes
Training Time: 1 hr 5 mins
Fasted Time: ~10-11 hours
Sleep: ~6.5 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 4
BP: 132.5 x 3
CU: BW + 45 x 4

Work Sets:
BP: 152.5 x 3
PU: BW + 45 x 3
BP: 175 x 3
CU: BW + 45 x 4
BP: 197.5 x 6 (e1RM = 237)
PU: BW + 45 x 3

Good sets overall.
Top set made with 1 rep 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 Training Max)
OHP: 90 x 10
Dips: BW + 45 x 3
– Rest 1 minute
OHP: 85 x 6
Dips: BW + 45 x 3
– Rest 1 minute
OHP: 65 x 8
Dips: BW + 45 x 3
– Rest 1 minute

Tough sets.
Had to drop weight and skip a couple reps.

Barbell Curls w/ Fat Gripz:

55 x 12
– Rest 30 seconds
55 x 10
– Rest 30 seconds
55 x 10

Tricep Pushdown w/ Fat Gripz:

50 x 22
– Rest 30 seconds
50 x 18
– Rest 30 seconds
50 x 15