5/3/1: Cycle 11 – 3s Week: Bench Press: 11/13/15

Cycle 11 – 3s Week: Bench Press: 11/13/15

Decent sleep and decent feeling to start the day (5/10).
Energy level increased slightly while doing the main lift but dipped down to average the rest of the session.
Good day overall.

Info:

Body Weight: 172.4 lbs on 11/2/15
Pre-workout Warm-up Time: 15 minutes
Training Time: 1 hr 15 mins
Fasted Time: ~10-11 hours
Sleep: ~7 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 3
BP: 112.5 x 5
PU: BW + 45 x 4
BP: 135 x  3
CU: BW + 45 x 3

Work Sets:
BP: 157.5 x 3
PU: BW + 45 x 3
BP: 180 x 3
CU: BW + 45 x 3
BP: 202.5 x 3 (e1RM = 223)
PU: BW + 45 x 2

Still not strong enough and only managed the minimum on the top set.

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 4
– Rest 1 minute
OHP: 55 x 10
Dips: BW + 45 x 3
– Rest 1 minute
OHP: 55 x 10
Dips: BW + 45 x 3
– Rest 1.25 minute
OHP: 55 x 10
Dips: BW + 45 x 3
– Rest 1 minute
OHP: 55 x 8
Dips: BW + 45 x 2

Tough sets on the last one.

Cable Curls w/ Fat Gripz:

55 x 13
– Rest 30 seconds
55 x 8
– Rest 30 seconds
55 x 6

Cable Tricep Pushdown w/ Fat Gripz:

65 x 13
– Rest 30 seconds
65 x 8
– Rest 30 seconds
65 x 7

Waiter Carry:

Left Arm: 45 x 20 yards
Right Arm: 45 x 20 yards
– Rest 1 minute
Left Arm: 45 x 20 yards
Right Arm: 45 x 20 yards
– Rest 1 minute
Left Arm: 45 x 20 yards
Right Arm: 45 x 20 yards

Tough sets.