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5/3/1: C6W2D2: Overhead Press (140 x 3): 7/4/12

04 Jul

C6W2D2: 7/4/12

Unfortunately only able to have a solid 4-5 hours of sleep but had some little naps before work.
Took 2 BCAA tabs then walked my dogs and then had some White Flood on the way to the gym.
Felt decent enough as I arrived at the gym despite the little rest I had and just finishing a graveyard shift.

Used an old seat belt webbing as wrist straps for the first time and surprised how it makes lifting easier!
Good session today and even had a Kroc Row rep PR due to the straps!
Only downside is my right wrist still not fully healed.

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:
110 x 3
125 x 3
140 x 3 (e1RM = 154)


First two sets felt easy enough as usual.
Only able to do the bare minimum on the top set even though I really wanted to get 5 reps.
At least I think better than the last cylce’s 3’s & 1’s week.

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 10

BP: 120 x 10
Chin-ups: +25 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 6

Rest time for all sets are 1 minute each and adding 15 second after each set, not including the warm-up set.
Good sets overall except when my left hip unlocked on the 4th set.

BB Curls:

55 x 12
55 x 12
55 x 10

30 second rest after the 1st set and 45 seconds after the 2nd set.
Nice easy sets.

Kroc Rows:

Left Arm:
Warm-up Sets: 105 x (2 x 5)
Work Set: 105 x 30

Right Arm:
Warm-up Sets: 105 x (2 x 5)
Work Set: 105 x 30

First time ever using wrist straps for anything.
Huge difference on lifting and can see how others can add pounds by just using straps!
Starting to do what was suggested on alternating with and without straps for Kroc Rows.
Strange enough, it felt easier on my left arm than my right and I am a righty!
Maybe I was just worn out.
Rep PR at least and adding 5 more lbs next session!

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Posted by on July 4, 2012 in Training Log

 

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