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5/3/1: C6W1D1: Overhead Press (135 x 4) * Conditioning: Krav Maga

24 Jun

C6W1D1: 6/24/12

Around 4-5 hours of sleep before work.
Tired a bit and took a couple BCAA tabs as I took my dogs for a walk after work.
Drank some White Flood on the way to the gym and felt decent but not fired up like I knew I was going to be. (6/10)
Decided to omit some assistance work this cycle to reduce my time in the gym.
Decent session on the lifts even though I stalled for the first time doing 5/3/1.

Went straight and did an hour of Krav Maga after my lifting and had a good conditioning session.
Good day but could have been better if I had proper rest.

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:

Overhead Press:

Warm-up Sets:
45 x 10
65 x 5
80 x 5
95 x 3

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


I am now at my max weight for this lift and stalling was not a surprise for me at this point.
Was not able to make my goal of 5 rep minimum for this week which was disappointing.
Think I will use the same training max for the rest of the cycle and then deload next cycle for this lift.

I also removed some of the extra warm-up lifts (Power Clean & Overhead Squats) in hope that I don’t wear myself out too much for the main lift.
My right wrist is also still not 100% and hope it gets better soon.
i don’t think it hindered my lifts too much today though.

Assistance Exercises:

BBB Bench Press:
(50% of Training Max)

BP:45 x 10
BP: 120 x (5 x 10)

Nice easy sets with 30 second break for rest between each set.
Last two sets did start getting difficult and had to catch my breath between reps.

Kroc Rows:

Left Arm:
Warm-up Sets: 105 x (2 x 5)
Work Set: 105 x 20

Right Arm:
Warm-up Sets: 105 x (2 x 5)
Work Set: 105 x 20

5 lbs more than the last time I did these.
My mind was crying and wanted to give up around the 16th rep on each hand!
I think this assistance exercise is the reason for the increase in my forearm last progress review.
Makes sense after rereading the article on how to do these again.

Now debating on increasing the weight another 5 lbs or attempt 25+ with the same weight next session.
Also trying to get myself some car seat belts to use as straps and do what the KrocMan suggested of alternating the use of straps for this.

Conditioning:

Krav Maga:
1 hour

Chin-up:
1 x 21

Nice class to complement today’s lift session.
Met another US Marine that I ended working with most of the class and learned a good deal today.

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Posted by on June 24, 2012 in Training Log

 

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