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5/3/1: Cycle 7 – 3s Week: Overhead Press (130 x 3): 8/8/12

08 Aug

Cycle 7 – 3s Week: Overhead Press: 8/8/12

Slept for a solid 7-8 hours before I had to go to the gym.
Felt good as I arrived to the gym after drinking my White Flood. (8/10)
Decided to do what Wendler suggested on press days by doing Pull/Chin-ups between sets.
Today’s session was decent but I think I probably could have done better if my wife didn’t eat the potatoes I was saving for breakfast …

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:

Overhead Press:

Warm-up Sets:
(Warm-up sets 1-4 with Fat Gripz. Superset with Pull/Chin-ups.)
OHP: 45 x 10
PU: BW x 5

OHP: 60 x 5
CU: BW x 5

OHP: 70 x 5
PU: BW x 5

OHP: 85 x 3
CU: BW x 5

Work Sets:
(Superset with Pull/Chin-ups.)
OHP: 100 x 3
PU: BW x 5

OHP: 115 x 3
PU: BW x 5

OHP: 130 x 3 (e1RM = 143)
CU: BW x 5


I think I was doing too much of a layback on my work sets.
First time also doing Pull/Chin-ups superset with each set.
Not sure if I didn’t have enough carbs or just weaked slightly by the Pull/Chin-ups.
The work sets did feel difficult and was really planning to do more than 3 sets on the top set.
Maybe it was just a bad day …

Assistance Exercises:

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

BP:45 x 10
PU: 1 x 5

BP: 125 x 10
CU: BW x 5

BP: 125 x 10
PU: BW x 5

BP: 125 x 10
PU: BW x 5

BP: 125 x 10
PU: BW x 5

BP: 125 x 10
CU: BW x 5

Easy enough sets.
BP felt kind of easy to do.

BB Curls w/ Fat Gripz:

70 x 10
70 x 10
70 x 7

1 minute rest after each set.
Felt hard to do.

Kroc Rows:

Left Arm:
Warm-up Sets: 115 x (2 x 5)
Work Set: 115 x 11

Right Arm:
Warm-up Sets: 115 x (2 x 5)
Work Set: 115 x 14

Grip on my left hand is really off today.
Did worst on my left hand and a rep better on the right.
I did notice that the grip on my right hand is good but just didn’t have it in me to do more.

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Posted by on August 8, 2012 in Training Log

 

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