C4W3D3: 5/4/12

Awesome 7-8 hours of sleep before work.
Went straight to the gym feeling great! (9/10)
Whole session was good overall and even did my heaviest overhead press to date!
Unfortunately not able to break a PR and estimated 1RM goal but will do next cycle!

Pre-workout Warm-ups:

Foam Rolling
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:
45 x 10
60 x 5
75 x 5
90 x 3

Work Sets:
110 x 5
125 x 3
140 x 3 (e1RM = 154)


Think I may be doing a little too much layback on the top set.
Heaviest weight I have ever done for this lift.
I wanted to do 5 reps but was only able to do 3.
Next cycle it’s mine!

Assistance Exercises:

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

BP: 165 x 10
Pull-ups: +35 x 5

BP: 165 x 10
Chin-ups: +35 x 5

BP: 165 x 8
Pull-ups: +35 x 5

BP: 165 x 8
Chin-ups: +35 x 5

BP: 165 x 8
Pull-ups: +35 x 5

Decided to work on making my pull/chin-ups heavier each session.
The whole supersets was just brutal to me.
Wore wrist wraps the whole BBB BP and belted it starting on the 4th set.

BB Curls:

65 x 10
65 x 10
65 x 8

Some quick easy curls.
Arms burned out on the 3rd set and was not able to get the 10 reps.

Tricep Pushdown:

80 x (3 x 10)

This felt too light somehow still.

Face Pull:

70 x (3 x 10)

This also felt too light as well.
Do need to work on my footing so I don’t get out of balance doing it.

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