C3W2D2: 3/21/12
Took 3 tabs of ZMA the night before and had a solid 7.5 hours of sleep.
I felt good and much better when I arrived at the gym today compared to the last week. (8/10)
Was planning to use the prowler when I get home after the gym but just had too much to do.
Will just have to do it after I wake-up tomorrow evening.
Otherwise a good lifting session!
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:
95 x 5
OHP Warm-up Set:
45 x 10
60 x 5
70 x 5
85 x 3
Work Set:
100 x 3
115 x 3
130 x 5 (1RM = 152)
Good pressing today.
First two sets felt easy enough.
Planned to do 6 reps on the top set but was only strong enough to do 5 reps.
Hoping to break a PR and achieve another goal next OHP session!
Assistance Exercises:
BBB Bench Press superset with Pull/Chin-ups:
(60% of Training Max)
BP: 135 x 10
Pull-ups: BW x 10
– 2.5m Rest
BP: 135 x 10
Chin-ups: BW x 10
– 2.5m Rest
BP: 135 x 10
Pull-ups: BW x 10
– 3m Rest
BP: 135 x 10
Chin-ups: BW x 10
– 4m Rest
BP: 135 x 10
Pull-ups: BW x 8
I remember struggling with this last week and I did so much better today!
The BBB BP was decent enough and not as hard this time and managed to even do more chin/pull-ups!
BB Curls:
55 x (3 x 10)
30s rest between each sets and they felt like burning my arms.
Tricep Pushdown:
70 x (3 x 10)
These made my arms burn even more!
