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Old 02-27-2014, 10:06 PM   #109
CountryFriedMuscle
CountryFriedMuscle
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Join Date: Oct 2013
Location: VA
Posts: 308
Training Type: Powerlifting
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5/3/1, CYCLE 1, 5's WEEK, BENCH PRESS:

Warmup:
foam rolling for back, IT bands. Stretching for pecs, lats, shoulders. 1x10 each behind neck press, muscle snatch. 40 reps of machine rear delts.

1. Bench Press:
Bar x 12
95 x 8
135 x 8
155 x 5
185 x 5
205 x 5
230 x 8, PR!

2. Dumbbell Row:
65 x 10
95 x 10, 10, 10, 10

3. DB Incline Press:
75's x 12, 10 9

4. Pulldowns, Straight Handle:
150 x 10, 10, 10, 10

Session Grade: 80%
Notes:
Nice little PR on the bench press. Once again, I had wanted 9 or 10, but still a good set. Assistance all went well, and I think I finally figured out how to kick up dumbbells properly which has always been an issue for me. Looking forward to more gainz!
__________________
Best Gym Lifts: 405x2/275x2/435x2
Best Comp. Lifts: N/A, to be remedied soon!
Goals for this Cycle: total 1200+
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