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5/3/1: C3W3D3: OHP & Prowler: 3/30/12

30 Mar

C3W3D3: 3/30/12

Took 2 tabs of ZMA before bed and slept for 7 hours of solid sleep! (woke up just once to pee then slept like a baby afterwards.)
I could probably have slept much more but I had to take care of my son and dogs.
I did manage to sneak an hour nap before work.
Right after work I took my dogs out and went straight to the gym.
On the drive there I felt kinda tired and sleepy.
Once the White Flood kicked in as I was doing my pre-workout warm-ups I started feeling great! (9/10)
I was pressed for time again and my plan was to just do the main lifts and possibly the BBB Bench Press.
I must have moved quickly enough after each set that I was able to finish everything that I wanted to do!
Was hoping to achieve a goal today but was not strong enough.
Hopefully I will do better next cycle!

Almost forgot!
I must have had my second wind when I got home from the gym and decided to push the prowler.
Felt good and surprised myself.
Overall a great training 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 Sets:
45 x 10
60 x 5
70 x 5
85 x 3

Work Sets:
105 x 5
120 x 3
135 x 3 (1RM = 148)


First two work sets felt easy enough.
Form messed up some during the 2nd rep of the top set.
Goal was 5 reps to achieve my goal but was not strong enough and only able to press 3 reps.
I think if I didn’t pause too long on the top to catch my breath I may have been able to get those extra reps …

Assistance Exercises:

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

BP: 135 x 10
Pull-ups: BW x 10
– 1m Rest

BP: 135 x 10
Chin-ups: BW x 10
– 1.5m Rest

BP: 135 x 10
Pull-ups: BW x 7
– 2m Rest

BP: 135 x 10
Chin-ups: BW x 7
– 3m Rest

BP: 135 x 10
Pull-ups: BW x 7

Rest time was much less this time around and probably why I was not able to do as much pull/chin-ups.
The BBB BP felt easy enough for the most part though.
Really liking doing BBB lifts as it helps me learn and focus more on the lifts itself.

BB Curls:
55 x (3 x 10)

Sets felt a little easier this time around.

Tricep Pushdown:
70 x (3 x 10)

These felt easier as well compared to the last session.

Conditioning:

Prowler:

Weight: 90 lbs
Distance: 40 yards/Lap
Laps: 4
Rest: 1 minute
Terrain: Asphalt

Weight: 180 lbs
Distance: 40 yards/Lap
Laps: 6
Rest: 1.5 minutes
Terrain: Asphalt

Route: http://connect.garmi…ivity/162986500

Decided to try out the Medium Prowler workout from T-nation by Jim Wendler here: http://www.t-nation….ing-topics/1481
I just added 2 extra laps during the 90 lbs sets.
First 4 laps was easy enough but the challenge really hit when I added those 2 extra plates!
My legs were on fire by the last laps and it really did a number on me.
AWESOME Training!

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Posted by on March 30, 2012 in Training Log

 

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