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5/3/1: C3W1D1: OHP: 3/12/12

12 Mar

C3W1D1: 3/12/12

Solid 8 hours of sleep but felt like I could sleep more!
First full workout week cycling off from stimulants, so no White Flood for a while.
Trying out White Blood 2 while cycling off stims.
Just 2 tabs today and I feel ok but not great at the gym. (6/10)
Been noticing in the last 2 cycles of 5/3/1 that the first weeks workout seems to be not as strong as I would like them to be.
Maybe that is the case plus cycling of White Flood made me feel not super today.

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Dynamic Stretching

Main Lift:

Overhead Press

Squat Warm-up Set:
45 x 10

Power Clean Warm-up Set:
90 x 5

OHP Warm-up Set:
60 x 5
70 x 5
85 x 3

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


First set felt easy enough and the 2nd set was feeling decent.
Think on the top set I just lost endurance.
Goal was to try and get 9 reps on the top set but only managed 6 with difficulty.

Assistance Exercises:

BBB Bench Press superset with Pull/Chin-ups:
(60% of Training Max)

BP: 135 x 10
Pull-ups: BW x 10

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

BP: 110 x 10
Pull-ups: BW x 9

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

BP: 110 x 10
Pull-ups: BW x 5

Rest between each superset was 2 to 2.5 minutes each.
First time doing BBB BP at 60% of training max and it was easy enough with 1-2 sets but started getting challenging after that.
Was losing gas on the pull/chin-ups afterwards as the press gets more challenging each successive set.
Hoping it improves as the weeks go by like last cycles.

BB Curls:
45 x (3 x 10)

Nice easy sets.

Tricep Pushdown:
60 x (3 x 10)

Felt easy enough sets.

1.5 Mile Run:
14m26s
http://connect.garmi…ivity/157299195

Working on my run time to prepare myself for the upcoming Police Physical Test.
First time running 1.5 miles in a long time and need much improvement.
Definitely need to get faster and quit smoking cigs.
For my age max time I need to get is 12m53s but I would like to be able to get under 12 minutes before the end of April.
I did 6 laps on the track but somehow my GPS watch states I did more than 1.5 miles …

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Posted by on March 12, 2012 in Training Log

 

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