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5/3/1: C1W2D2 OHP: 1/11/12

11 Jan

C1W2D2: 1/11/12

Only able to have 4-5 hours of sleep due to personal issues but decided to just get on with it and lift.
My lower body (quads, hams and glutes) are suffering from some DOMS from yesterday’s craptastic sprints.
Made sure I warmed up and have a full body stretch despite my fatigue.
Overall a decent workout day despite the insufficient rest time.

Pre-workout Warm-ups:

Foam Rolling
Static/Dynamic Stretching

Main Lift:

Squat Warm-up Sets:
Bar x (2×5)

OHP Warm-up Sets:
Bar x (2×5)
55 x 5
65 x 5
80 x 3

Work Sets:
95 x 5 *
105 x 3
120 x 6 (1RM = 144)

* Plan was for 3 reps but accidentally did 5


Decided to start my warm-up with 2 sets of empty bar squats to get the blood flowing.
Continued with the regular OHP warm-ups after that.
So used to 5×5 that accidentally did 5 reps on the 1st work set.
Goal for top set was 7 reps at least but only managed to press 6 reps due to fatigue. (Damn you lack of sleep!)
I will just need to make sure I get enough rest next session and kick ass!

Assistance Exercises:

BBB OHP: 65 x 10
Pull-ups: BW x 8

BBB OHP: 60 x 10
Pull-ups: BW x 8

BBB OHP: 60 x 10
Pull-ups: BW x 8

BBB OHP: 60 x 10
Chin-ups: BW x 8

BBB OHP: 60 x 10
Chin-ups: BW x 8

Chin-ups: BW x 8

Added 5 lbs to my BBB OHP Sets.
My arms were feeling like mush by the 3rd set.
Goal was 10 reps for each Pull/Chin-up sets but was only able to get 8, yes due to fatigue.
Still super setting them and made sure I do ONLY 1-2 minutes rest between sets.

Burpees:
none

Decided to not do any considering I was completely fatigued at this point due to lack of sleep.

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Posted by on January 11, 2012 in Training Log

 

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