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5/3/1: Cycle 7 – 5s Week: Overhead Press (120 x 7): 7/28/12

28 Jul

Cycle 7 – 5s Week: Overhead Press: 7/28/12

Somehow I was only able to sleep intermittently before I went to the gym.
Around 4 hours and around an hour nap before work then around 2-3 hours nap after work.
Took some White Flood on the way to the gym and felt decent but not great. (6/10)

Deloaded my training max by 10% of last cycle due to stalling on this lift on last cycle’s 1s week.
Good session overall but I took longer than usual to do everything I wanted to do.

Unfortunately my right wrist and left hip still does not feel 100% healed but I do not think it hindered me on my lifts too much.

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:

Overhead Press:

Warm-up Sets (w/ Fat Gripz):
45 x 10
60 x 5
70 x 5
85 x 3

Work Sets:
95 x 5
105 x 5
120 x 7 (e1RM = 148)


First couple work sets felt easy enough as usual.
I think I could have done 1-2 more reps if I really wanted to push myself to failure on the top set but decided to stop at 7 before my form deteriorated too much.
I looked on my log on how I did the same weight and I think I did better this second time around.

Assistance Exercises:

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

BP:45 x 10

BP: 125 x 10
Pull-ups: BW x 10
– 2 min rest
BP: 125 x 10
Chin-ups: BW x 10
– 2 min rest
BP: 125 x 10
Pull-ups: BW x 8
– 2.25 min rest
BP: 125 x 10
Chin-ups: BW x 8
– 2.5 min rest
BP: 125 x 10
Pull-ups: BW x 8

Good sets overall.
The initial reps felt easy enough until I get to the last few in which it started progressively getting more difficult.

BB Curls w/ Fat Gripz:

65 x 10
65 x 10
65 x 8

1 minute rest after the 1st set and 2 minutes after the 2nd.
Felt difficult to do but pushed myself.

Kroc Rows:

Left Arm:
Warm-up Sets: 115 x (2 x 5)
Work Set: 115 x 15

Right Arm:
Warm-up Sets: 115 x (2 x 5)
Work Set: 115 x 13

Was hoping to do better today but didn’t.
Maybe I got tired.
Lost my grip and will on my right hand attempt.

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Posted by on July 28, 2012 in Training Log

 

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