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5/3/1: Cycle 11 – 5s Week: Bench Press: 10/30/15

30 Oct

Cycle 11 – 5s Week: Bench Press: 10/30/15
Good amount of sleep and felt decent as I start the day (5/10).
Decent day and at least managed the minimum.
Still not as strong as I was prior to getting sick.

Info:

Body Weight: 172 lbs on 10/3/15

Pre-workout Warm-up Time: 15 minutes
Training Time: 1 hr 21 mins
Fasted Time: ~12-14 hours
Sleep: ~7.5-8 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Standing Long Jump (1 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: 112.5 x 5
PU: BW + 45 x 4
BP: 135 x  3
CU: BW + 45 x 4

Work Sets:
BP: 145 x 5
PU: BW + 45 x 3
BP: 167.5 x 5
CU: BW + 45 x 3
BP: 190 x 5 (e1RM = 222)
PU: BW + 45 x 3

Easy enough sets until the top set.
Goal was 7 reps but only did the bare minimum.

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 8
Dips: BW + 45 x 3
– Rest 1 minute
OHP: 55 x 8
Dips: BW + 45 x 2

Tough sets.

Cable Curls w/ Fat Gripz:

50 x 12
– Rest 30 seconds
50 x 10
– Rest 30 seconds
50 x 8

Cable Tricep Pushdown w/ Fat Gripz:

60 x 12
– Rest 30 seconds
60 x 10
– Rest 30 seconds
60 x 8

Waiter Carry:

Left Arm: 35 x 20 yards
Right Arm: 35 x 20 yards
– Rest 45 seconds
Left Arm: 35 x 20 yards
Right Arm: 35 x 20 yards
– Rest 45 seconds
Left Arm: 35 x 20 yards
Right Arm: 35 x 20 yards

Decent first trial.

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Posted by on October 30, 2015 in Training Log

 

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