5/3/1: Cycle 12 – 1s Week: Bench Press: 1/14/16

Cycle 12 – 1s Week: Bench Press: 1/14/16

Good amount of sleep and felt good as I start the day.
Managed to do what needed to be done but felt fatigued at the end.

Info:

Body Weight: 173.8 lbs on 12/27/15
Pre-workout Warm-up Time: 10 minutes
Training Time: 1 hr 5 mins
Fasted Time: ~12 hours
Sleep: ~7-8 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 3
BP: 112.5 x 5
PU: BW + 45 x 3
BP: 135 x  3
CU: BW + 45 x 3

Work Sets:
BP: 170 x 5
PU: BW + 45 x 2
BP: 192.5 x 3
CU: BW + 45 x 2
BP: 215 x 1
PU: BW + 45 x 2

Good, tough sets.

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 10
Dips: BW + 45 x 3
– Rest 1 minute
OHP: 55 x 10
Dips: BW + 45 x 3

Cable Curls w/ Fat Gripz:

60 x 10
– Rest 30 seconds
60 x 7
– Rest 30 seconds
60 x 6

Cable Tricep Pushdown w/ Fat Gripz:

70 x 12
– Rest 30 seconds
70 x 7
– Rest 30 seconds
70 x 6

Waiter Carry:

Left Arm: 80 x 20 yards
– Rest 1 minute
Right Arm: 80 x 20 yards
– Rest 1 minute
Left Arm: 80 x 20 yards
– Rest 30 seconds
Right Arm: 80 x 20 yards