5/3/1: C5W1D1: Overhead Press: 5/21/12

21 May

C5W1D1: 5/21/12

Decent 6-7 hours of sleep.
Arrived at the gym feeling good after not doing any lifting on my deload week last week. (7/10)
Fairly good session considering my 1st week of a cycle is usually not stellar.
Changing how I do the numbers on my BBB Asssistance work.
Today I started with a reverse pyramid scheme (70%/65%/60%/55%/50%) and will see if I need to adjust it or do something different..

Pre-workout Warm-ups:

Foam Rolling
Dynamic/Static Stretching

Main Lift:

Overhead Press:

Overhead Squat Warm-up Set:
45 x 5

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:
100 x 5
115 x 5
130 x 5 (e1RM = 152)

Have a feeling that I will be at or near my limits on this lift this cycle!
First two sets felt fine as usual but struggled a bit on the top set.
Goal was 6 reps but only had enough for the bare minimum of 5.
Really need to review this lift more to make my form better.

Assistance Exercises:

BBB Bench Press superset with Pull/Chin-ups:
(70%/65%/60%/55%/50% of Training Max)

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

BP: 155 x 10
Chin-ups: +35 x 5

BP: 145 x 9
Pull-ups: +35 x 5

BP: 130 x 10
Chin-ups: +35 x 5

BP: 120 x 10
Pull-ups: +35 x 4

Trying reverse pyramid this time around.
2 minute rest between each superset.
Felt quite brutal still but maybe due to it being first week of the cycle.
May need to make it lighter so I can do more on the superset pull/chin-ups.
Also just used wrist wraps the whole time.

BB Curls:

55 x (3 x 10)

Lighter load than the last session and some easy curls.

Tricep Pushdown:

80 x (3 x 10)

Should have made this one heavier!

Face Pull:

80 x (3 x 10)

Felt too light also.
Starting to think if I am doing it wrong …

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Posted by on May 21, 2012 in Training Log


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