5/3/1: Cycle 12 – 3s Week: Bench Press: 12/31/15

Cycle 12 – 3s Week: Bench Press: 12/31/15

Decent sleep and felt good as I start my day (6/10).
Decent energy level though the whole session.
Had to adjust some a lift to be able to complete my session.
Good day overall.

Info:

Body Weight: 173.8 lbs on 12/27/15
Pre-workout Warm-up Time: 15-20 minutes
Training Time: 1 hr 22 mins
Fasted Time: ~13-14 hours
Sleep: ~7-7.5 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: 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 3

Tough sets.
Managed the top set with maybe 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: (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 8
Dips: BW + 45 x 2

Cable Curls w/ Fat Gripz:

60 x 10
– Rest 30 seconds
60 x 6
– Rest 30 seconds
60 x 5

Cable Tricep Pushdown w/ Fat Gripz:

70 x 10
– Rest 30 seconds
70 x 6
– Rest 30 seconds
70 x 5

Waiter Carry:

Left Arm: 75 x 20 yards
– Rest 30 seconds
Right Arm: 75 x 20 yards
– Rest 1 minute
Left Arm: 75 x 20 yards
– Rest 30 seconds
Right Arm: 75 x 20 yards
– Rest 1 minute
Left Arm: 75 x 20 yards
– Rest 30 seconds
Right Arm: 75 x 20 yards