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5/3/1: C2W1D1: OHP: 2/6/12

06 Feb

C2W1D1: 2/6/12

Another workout after work.
Had around 7 hours of decent sleep before I went to work but by the time I arrived at the gym I was slightly tired from the long night before.
Starting Cycle 2 with a decent but not stellar session.
Looks like I started this cycle with not enough rest again.
Also started a Calorie/Carb Cycling Diet that I did while doing Stronglifts to cut some of the fat I have accumulated again.
Hope it doesn’t slow down my progress too much.

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretching

Main Lift:

Squat Warm-up Sets:
Bar x (2×5)

Power Clean Warm-up Sets:
80 x (3×3)

OHP Warm-up Sets:
Bar x (2×5)
55 x 5
70 x 5
85 x 3

Work Sets:
90 x 5
105 x 5
115 x 6 (1RM = 138)


Started my warm-up sets with an empty bar squats then some light cleans to wake my body up.
Not really happy with my form on today’s overhead press session.
Also wanted to do 10 reps on the top set to beat my last 1RM but failed.
At least I was able to get the minimum reps needed for the session.
Need to review this lift for next session as I know I can do better.

Assistance Exercises:

BBB Bench Press superset with Pull/Chin-ups
(50% of Training Max)

BP: 110 x 10
Pull-ups: BW x 10

BP: 110 x 10
Chin-ups: BW x 10

BP: 110 x 10
Pull-ups: BW x 10

BP: 110 x 10
Chin-ups: BW x 8

BP: 110 x 10
Pull-ups: BW x 6

First 3 sets felt easy enough but it started to burn on the 4th and 5th set.
Rest time between each superset was 2-3 minutes each.
Arms just couldn’t take it anymore on the last 2 sets of Pull/Chin-ups and was unable to do the 10 reps goal each on those sets.

 

 

BB Curls:
65 x 10
65 x 8
65 x 6

Should have started much lighter on this considering how tired I am.
Arms really died and felt like jello after I completed this.

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Posted by on February 6, 2012 in Training Log

 

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