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5/3/1: Cycle 11 – 1s Week: Bench Press: 11/27/15

27 Nov

Cycle 11 – 1s Week: Bench Press: 11/27/15

Good sleep and felt good as I start my day (6/10).
Left shoulder is acting up making the lifts annoying at times.
At least managed to do what I needed so a good day overall.

Info:

Body Weight: 172.4 lbs on 11/2/15
Pre-workout Warm-up Time: 14 minutes
Training Time: 1 hr 23 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 3
BP: 135 x  3
CU: BW + 45 x 3

Work Sets:
BP: 167.5 x 5
PU: BW + 45 x 3
BP: 190 x 3
CU: BW + 45 x 3
BP: 212.5 x 1
PU: BW + 45 x 3

Good sets.
Only able to do a single 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 5
– 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 minute
OHP: 55 x 10
Dips: BW + 45 x 3
– Rest 1 minute
OHP: 55 x 8
Dips: BW + 45 x 3

Tough sets

Cable Curls w/ Fat Gripz:

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

Cable Tricep Pushdown w/ Fat Gripz:

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

Waiter Carry:

Left Arm: 55 x 20 yards
Right Arm: 55 x 20 yards
– Rest 1 minute
Left Arm: 55 x 20 yards
Right Arm: 55 x 20 yards
– Rest 1.5 minute
Left Arm: 55 x 20 yards
Right Arm: 55 x 20 yards

Tough sets.

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Posted by on November 27, 2015 in Training Log

 

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