5/3/1: Cycle 10 – 5s Week: Bench Press: 9/4/15

Cycle 10 – 5s Week: Bench Press: 9/4/15

Good amount of sleep and still only feeling decent as I start my day.
Still not doing as well with stimulant free week!
Performance level is not what I am used to and can’t wait to go back to normal.

Info:

Body Weight: 173.4 lbs on 8/9/15
Pre-workout Warm-up Time: 15 minutes
Training Time: 1 hr 7 mins
Fasted Time: ~10-11 hours
Sleep: ~7 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: 90 x 5
CU: BW + 45 x 5
BP: 110 x 5
PU: BW + 45 x 3
BP: 132.5 x 3
CU: BW + 45 x 4

Work Sets:
BP: 145 x 5
PU: BW + 45 x 4
BP: 165 x 5
CU: BW + 45 x 4
BP: 187.5 x 5 (e1RM = 219)
PU: BW + 45 x 4

Work sets was tough.

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 + 45 x 3
– Rest 1 minute
OHP: 55 x 10
Dips: BW + 45 x 3
– Rest 1 minute
OHP: 55 x 10
Dips: BW + 45 x 3

Fatigued and stopped after 3 sets.

Barbell Curls w/ Fat Gripz:

55 x 12
– Rest 30 seconds
55 x 8
– Rest 30 seconds
55 x 6

Tricep Pushdown w/ Fat Gripz:

60 x 15
– Rest 30 seconds
60 x 12
– Rest 30 seconds
60 x 10