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5/3/1: C5W3D3: OHP : 6/8/12 * 145 x 1 PB

08 Jun

C5W3D3: 6/8/12

Had about 6-7 hours of sleep before lifting time.
Took some White Flood considering I am going to work after I eat dinner following this lifting session tonight.
Felt better than I did since last session which was a squat day.
My right wrist is kinda sprained/sore from a stupid move I did on my last Krav Maga class last Monday.
(Forgot to mention that on my squat day session.)
Otherwise a decent session overall!

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:

Overhead Press:

Power Clean Warm-up Sets:
115 x 3

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

Work Sets:
115 x 5
130 x 3
145 x 1 (e1RM = 150)


Unfortunately someone was using the power cage so I had to use the squat rack.
Think I am hitting my limits on the overhead press.
I was at least able to do the minimum rep on the top set and this is the most I have ever done!
Did not achieve an estimated 1RM PR but it is my personal best!

Assistance Exercises:

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

BP:45 x 10

BP: 120 x 10
Pull-ups: +25 x 8

BP: 120 x 10
Chin-ups: +25 x 8

BP: 120 x 10
Pull-ups: +25 x 8

BP: 120 x 10
Chin-ups: +25 x 8

BP: 120 x 10
Pull-ups: +25 x 7

Rest time for all sets are 1 minute each not including the warm-up set.
Decreased the training max for the BBB BP and the weighted pull/chin-up.
Did much better than last session and think I will work it up from here.

BB Curls superset with Tricep Pushdown:

BB Curl: 55 x10
Tricep Pushdown: 90 x 10

BB Curl: 55 x10
Tricep Pushdown: 90 x 10

BB Curl: 55 x10
Tricep Pushdown: 90 x 10

Rest time is only 30 seconds between each superset.
Nice easy sets.

Kroc Rows:

Left Arm:
Warm-up Sets: 100 x (2 x 5)
Work Set: 100 x 20

Right Arm:
Warm-up Sets: 100 x (2 x 5)
Work Set: 100 x 20

Really such a mind game on this.
need to improve my mental will and stop being such a pussy and get those extra reps in!

Burpee/Pull-up:

1 x 5
1 x 5
1 x 3

30 second then 45 second rest between sets.
I just died on the last set.

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1 Comment

Posted by on June 8, 2012 in Training Log

 

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