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5/3/1: Cycle 13 – 5s Week: Bench Press: 1/29/16

29 Jan

Cycle 13 – 5s Week: Bench Press: 1/29/16

Good amount of sleep but only felt average as I start my day (5/10).
Decided to change some things up on my press sessions.
No longer doing supersets of dips and chin/pull-ups.
But replaced it with some strongman stuff.
I did enjoy it but need to plan it better.
Good day overall despite being exhausted in the end.

Info:

Body Weight: 176.6 lbs on 1/24/16
Pre-workout Warm-up Time: 10 minutes
Training Time: 1 hr 14 mins
Fasted Time: ~12-13 hours
Sleep: ~7.5-8 hours

Pre-workout Warm-ups:

Dynamic Stretching
Standing Long Jump (1 x 3)

Main Lift(s):

Bench Press:

Warm-up Sets:
45 x 5
45 x 5
85 x 5
105 x 5
125 x  3

Work Sets:
135 x 5
155 x 5
175 x 5 (e1RM = 204)

Easy sets.
1-2 reps saved in the tank for top set.

Assistance Exercises:

Log Press: (73 lbs log bar)

Warm-up set:
none

Work Sets: (~50% of Training Max)
73 x 10
– Rest 1 minute
73 x 10
– Rest 1 minute
73 x 10

Testing it out and I like it for my 1st time!

Sledgehammer Strikes:
(35 lbs Sledgehammer)

Left Arm: 35 x 7
– Rest 1 minute
Right Arm: 35 x 8
– Rest 1 minute
Left Arm: 35 x 5
– Rest 1 minute
Right Arm: 35 x 5
– Rest 1 minute
Left Arm: 35 x 5
– Rest 1 minute
Right Arm: 35 x 5

Sled Rope Arm Pull & Sled PushSprints:
(60 lb sled)

Sled Arm Pull: +90 x 15 yards
Sled Push Sprint: +90 x 15 yards
– Rest 1 minute
Sled Arm Pull: +90 x 15 yards
Sled Push Sprint: +90 x 15 yards
– Rest 1 minute
Sled Arm Pull: +180 x 15 yards
Sled Push Sprint: +90 x 15 yards
– Rest 1 minute
Sled Arm Pull: +180 x 15 yards
Sled Push Sprint: +90 x 15 yards

Been wanting to do this since I first saw it done in YouTube.
Awfully good!

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Posted by on January 29, 2016 in Training Log

 

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