C6W3D3: 7/12/12
Such bad days for rest this week!
Was able to take around 3 hour nap sometime after work but only around 4 hours sleep before I had to go to the gym.
Slept like crap last night.
Arrived at the gym feeling semi-tired still and knew it was going to be a weak day after I did my dynamic stretches. (5/10)
Struggled most of the session and it was upsetting that I stalled on the OHP today.
Will deload next session and hope to get stronger once I reach this weight again in a few cycles.
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:
120 x 5
135 x 3
150 x 0 FAIL
The first 2 work sets felt heavy this time due to my lack of proper rest.
Attempted twice to at least get 1 rep on the top set with no success.
Think I could probably have done at least one rep if I was able to get enough rest the night before.
First stall doing 5/3/1 and deloading.
Assistance Exercises:
BBB Bench Press w/ Fat Gripz & superset with Pull/Chin-ups:
(50% of Training Max)
BP:45 x 10
–
BP: 120 x 10
Pull-ups: +25 x 7
–
BP: 120 x 10
Chin-ups: +25 x 7
–
BP: 120 x 10
Pull-ups: +25 x 5
–
BP: 120 x 10
Chin-ups: +25 x 5
–
BP: 120 x 10
Pull-ups: +25 x 5
1.5-2 min rest between sets.
Think the Fat Gripz made the press a bit easier or I am just doing it better.
Energy was running out for the pull/chin-ups though.
BB Curls w/ Fat Gripz:
55 x 12
55 x 12
55 x 12
1 minute rest between sets.
Nice easy sets.
Kroc Rows w/ straps:
Left Arm:
Warm-up Sets: 110 x (2 x 5)
Work Set: 110 x 22
Right Arm:
Warm-up Sets: 110 x (2 x 5)
Work Set: 110 x 22
Second time using straps ever and disappointed I was not able to do more.
Not enough rest = Poor Performance.
Next time.
