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5/3/1: Cycle 9 – 1ss Week: Bench Press: 8/21/15

21 Aug

Cycle 9 – 1ss Week: Bench Press: 8/21/15

Decent sleep and felt decent to start the day (5/10).
Energy level didn’t improve but actually got fatigued after my 1st assistance exercise.
Skipped the rest of the assistance work.
But was a decent day.

Info:

Body Weight: 173.4 lbs on 8/9/15
Pre-workout Warm-up Time: 14 minutes
Training Time: 1 hr 10 mins
Fasted Time: ~10-11 hours
Sleep: ~6-6.5 hours

Pre-workout Warm-ups:

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: 165 x 5
PU: BW + 45 x 3
BP: 185 x 3
CU: BW + 45 x 4
BP: 207.5 x 4 (e1RM = 235)
PU: BW + 45 x 3

Sets got difficult at the 2nd work set.
Top set managed with none 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: (40% of Training Max)
OHP: 60 x 10
Dips: BW + 45 x 4
– Rest 1 minute
OHP: 60 x 10
Dips: BW + 45 x 3
– Rest 1 minute
OHP: 60 x 10
Dips: BW + 45 x 3
– Rest 1 minute
OHP: 60 x 8
Dips: BW + 45 x 3
– Rest 1 minute
OHP: 60 x 8
Dips: BW + 45 x 3

Tough sets.

Barbell Curls w/ Fat Gripz:

skipped

Tricep Pushdown w/ Fat Gripz:

skipped

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Posted by on August 21, 2015 in Training Log

 

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