5/3/1: Cycle 13 – 1s Week: Bench Press: 2/25/16

Cycle 13 – 1s Week: Bench Press: 2/25/16

Decent amount of sleep and felt good as I start the day. (6/10)
Did well on my main lift and decided to mess around with my home made slam ball as part of my assistance work.
Good times overall.

Info:

Body Weight: 182.2 lbs on 2/21/16
Pre-workout Warm-up Time: 10 minutes
Training Time: 1 hr 6 mins
Fasted Time: ~10 hours
Sleep: ~7-7.5 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
65 x 5
85 x 5
105 x 5
125 x  3

Work Sets:
155 x 5
175 x 3
195 x 5 (e1RM = 227)

Nice easy sets until the top work set.

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

Slam Ball:
(20 lbs Slam Ball)

Overhead Slams:
x 10
– Rest 1 minute
x 10

Overhead Toss:
x 10
– Rest 1 minute
x 10

Side Toss:

Left: x 10
– Rest 1 minute
Right: x 10
– Rest 1 minute
Left: x 10
– Rest 1 minute
Right: x 10
– Rest 1 minute

Battle Ropes: 

Work: 20 seconds
– Rest 1 minute
Work: 20 seconds