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
