RSS

5/3/1: C4W2D2: OHP: 4/25/12

25 Apr

C4W2D2: 4/13/12

Had around 5-6 hours sleep but really needed more.
Arrived at the gym feeling fine but really short on time. (6/10)
Plan was to at least do the main lift today and the BBB Bench Press super set with pull/chin-ups and skip the other assistant work.
Unfortunately I acquired “Wife Agro” and had to stop after the 3rd set of my BBB BP.
Decent workout but wished I had more time to do more.

I also have not been able to do much conditioning work this week due to being weak and too tired from lack of sleep and also not having enough time to do it.
Hopefully I can squeeze at least 2 conditioning work before the week is over.

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Dynamic/Static Stretching

Main Lift:

Overhead Press

Overhead Squat Warm-up Set:
45 x 10

Power Clean Warm-up Set:
115 x 3

OHP Warm-up Sets:
60 x 5
75 x 5
90 x 3

Work Sets:
105 x 5
120 x 3
135 x 4 (e1RM = 153)

Accidentally did 5 reps instead of 3 on the 1st work set.
Plan was 6 reps on the top set to reach my strength goal early but managed to only get 4 reps.
Decided to stop at the 4th rep and not even attempt another as I am thinking the next rep would probably be utterly sloppy.
Still, it is now my current highest estimated 1RM since I started 5/3/1.

Assistance Exercises:

BBB Bench Press superset with Pull/Chin-ups:
(70% of Training Max)

BP: 165 x 10
Pull-ups: +25 x 8

BP: 165 x 10
Chin-ups: +25 x 8

BP: 165 x 10
Pull-ups: +25 x 5

As expected, this started feeling a little bit easier than the last session.
Just wore wrist wraps on all the sets I managed to do.
Had to stop early due to wife needing me to do something …

BB Curls:
none

Tricep Pushdown:
none

Face Pull:
none

Advertisements
 
Leave a comment

Posted by on April 25, 2012 in Training Log

 

Tags: , , , , , , , , , , , , , , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: