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5/3/1: Cycle 10 – 1s Week: Bench Press: 10/1/15 (* 235 x 1 PR!)

01 Oct

Cycle 10 – 1s Week: Bench Press: 10/1/15 (* 235 x 1 PR!)

Decent amount of sleep and felt semi decent as I start my day (5-6/10).
Psyching myself up all session to work on a PR which I managed to do!
Great session overall and another personal record made!

Info:

Body Weight: 171.8 lbs on 8/9/15
Pre-workout Warm-up Time: 17 minutes
Training Time: 1 hr 28 mins
Fasted Time: ~12-13 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 3
BP: 132.5 x 3
CU: BW + 45 x 3

Work Sets:
BP: 165 x 5
PU: BW + 45 x 3
BP: 187.5 x 3
CU: BW + 45 x 3
BP: 210 x 3 (e1RM = 231)
PU: BW + 45 x 3
225 x 1
235 x 1 * PR!

Top set made but noticed a slight left hip tightness so did some foam rolling during rest times.
Last set made for a PR and was tough to do.

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 7
Dips: BW + 45 x 2

Tough sets.

Rope Cable Curls w/ Fat Gripz:

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

Rope Cable Tricep Pushdown w/ Fat Gripz:

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

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1 Comment

Posted by on October 1, 2015 in Training Log

 

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One response to “5/3/1: Cycle 10 – 1s Week: Bench Press: 10/1/15 (* 235 x 1 PR!)

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