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5/3/1: Cycle 10 – 3s Week: Bench Press: 9/18/15

18 Sep

Cycle 10 – 3s Week: Bench Press: 9/18/15

Decent amount of sleep and felt good as I start the day (6/10).
Not sure what it is but I still felt good during my main lift but got fatigued during my assistant work.
Had to skip some assistance work but not too bad a day.

Info:

Body Weight: 171.8 lbs on 8/9/15
Pre-workout Warm-up Time: 15 minutes
Training Time: 0 hr 58 mins
Fasted Time: ~10-11 hours
Sleep: ~7-7.5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Standing Long Jump (2 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 4
BP: 110 x 5
PU: BW + 45 x 4
BP: 132.5 x 3
CU: BW + 45 x 4

Work Sets:
BP: 155 x 3
PU: BW + 45 x 3
BP: 177.5 x 3
CU: BW + 45 x 4
BP: 200 x 3 (e1RM = 220)
PU: BW + 45 x 4

Easy enough sets until the top set.
Started getting fatigued on the top set and only managed the bare minimum with 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 3
– Rest 1 minute
OHP: 60 x 10
Dips: BW + 45 x 3
– Rest 1 minute
OHP: 60 x 9
Dips: BW + 45 x 3
– Rest 1 minute
OHP: 60 x 9
Dips: BW + 45 x 3
– Rest 1 minute
OHP: 60 x 8
Dips: BW + 45 x 3

Tough sets.
Should have made it lighter from the start.

Barbell Curls w/ Fat Gripz:

Skipped

Tricep Pushdown w/ Fat Gripz:

Skipped

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Posted by on September 18, 2015 in Training Log

 

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