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5/3/1: C2W2D2: OHP: 2/15/12

15 Feb

C2W2D2: 2/6/12

6 hour sleep and felt quite good and well when I arrived at the gym.
Good session today but still think I can improve on my form on the overhead press.
Getting close to my goal and hoping to be able to get it by next overhead press session.

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretching

Main Lift:

Squat Warm-up Set:
45 x 10

Power Clean Warm-up Set:
85 x 5

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

Work Sets:
95 x 3
110 x 3
125 x 6 (1RM = 150)


First 2 work sets felt really light.
Goal was to attempt 7 reps on the top set but only able to get 6 and even the 6th rep was tough.
Think if I didn’t take a pause I could have made that 7th rep.
May need to work on my breathing also.
I am at least happy to break even with the max 1RM I did last cycle!

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 8

All the BBB BP sets felt super easy today!
I remember my arms burning up after the 3rd set the last session but this time it felt too easy.
The arms did burn when doing the Chin/Pull-ups.
Unfortunately not able to get 10 on the 4th and 5th set but I did manage to do 2 more on the last set compared to the last session!
Around 2.5-3 minutes rest between each superset.

BB Curls:
55 x 10
55 x 10
55 x 10

Made sure to do a much lighter weight this time.
First set was easy enough but the 2nd and 3rd set made my arms burn.

Tricep Extension:
25 x 10
35 x 10
45 x 10

Wanted to do light sets so started with a very light one.
Sets 1-2 was too light and the 3rd set was just right for next session.

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Posted by on February 15, 2012 in Training Log

 

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