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5/3/1: Cycle 13 – 3s Week: Bench Press: 2/12/16

12 Feb

Cycle 13 – 3s Week: Bench Press: 2/12/16

Great amount of sleep today but only felt average as I start the day (5/10).
Brought my homemade parallettes to the gym so I can work on it more.
Still suck at it.

Also did some more sldgehammer work for fun.

Finished with some prone and standing sled rope pull to turn the arms to jello.

Good times!

Info:

Body Weight: 176.6 lbs on 1/24/16
Pre-workout Warm-up Time: 10 minutes
Training Time: 1 hr 27 mins
Fasted Time: ~11-13 hours
Sleep: ~8-9 hours

Pre-workout Warm-ups:

Dynamic Stretching
Standing Long Jump (1 x 3)
Parallettes

Main Lift(s):

Bench Press:

Warm-up Sets:
45 x 5
45 x 5
65 x 5
85 x 5 with bands on wrists
105 x 5 with bands on wrists
125 x  3 with bands on wrists

Work Sets: (with bands on wrists)
145 x 3
165 x 3
185 x 3 (e1RM = 203)

Easy sets.
Playing around with bands on my wrists to practice the feel as if splitting the bar apart.
(Almost like a SlingShot device).
Also doing some push-ups and clapping push-ups between sets.
Paused sets on each rep as its light load for now.

Assistance Exercises:

Log Press:

Warm-up set:
none

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

Sledgehammer Strikes:
(10 lbs Sledgehammer)

Side Strikes:

Left Arm: x 10
– Rest 30 seconds
Right Arm: x 10
– Rest 45 seconds
Left Arm: x 10
– Rest 45 seconds
Right Arm: x 10
Overhead Strikes:

Left Arm: x 10
– Rest 30 seconds
Right Arm: x 10
– Rest 30 seconds
Left Arm: x 10
– Rest 45 seconds
Right Arm: x 10
Prone Single Arm Sled Rope Pull with Sprints: 

Prone Left Arm: +90 x 20 yards
Sled Push Sprint: +90 x 20 yards
– Rest 1 minute
Prone Right Arm: +90 x 20 yards
Sled Push Sprint: +90 x 20 yards

Standing Sled Rope Arm Pull with Sprints:

Sled Arm Pull: +180 x 20 yards
Sled Push Sprint: +180 x 20 yards
– Rest 5 minute
Sled Arm Pull: +180 x 20 yards
Sled Push Sprint: +180 x 20 yards

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Posted by on February 12, 2016 in Training Log

 

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