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5/3/1: C1W3D3 OHP: 1/21/12

21 Jan

C1W3D3: 1/21/12

No hill sprints today due to needing to make up for not able to workout on my regularly scheduled day.
Glutes, hamstrings, calves and my lower back have some nice DOMS from yesterday’s squat session.
Would have had a solid 8 hours of sleep but only got 7 hours due to someone calling me way too early in the morning!
Otherwise a nice workout session.

Pre-workout Warm-ups:

Foam Rolling
Static/Dynamic Stretching

Main Lift:

Squat Warm-up Sets:
Bar x (2×5)

OHP Warm-up Sets::
55 x 5
65 x 5
80 x 3

OHP Work Sets:
100 x 5
115 x 3
125 x 6 (1RM = 150)


Somehow did not feel as strong as I thought I would be today but still good press session.
My wrist is still not in a good position I think.
Felt better when I but my wrist wraps on the top set.
Funny enough, while doing the BBB OHP sets I think I realized what I have to do next session for a better wrist position.
Think I need to start off with a false grip then wrap my thumbs around the bar.
Also I think I may do better if I start with a wider stance.
Did that also on the BBB OHP and the press felt much better also.

Assistance Exercises:

BBB OHP: 75 x 10
Pull-ups: BW x 8

BBB OHP: 70 x 10
Pull-ups: BW x 8

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

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

BBB OHP: 55 x 10
Chin-ups: BW x 8

Chin-ups: BW x 8

Increased the weight on each BBB OHP set by a few percentages.
Still did only 2 minute rest between each superset of BBB OHP + Pull/Chin-ups.
The BBB OHP Sets are decent enough even with the increased weight but still not able to accomplish my goal of 10 reps each on the Pull/Chin-ups.

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Posted by on January 21, 2012 in Training Log

 

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