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5/3/1: Cycle 7 – 1s Week: Overhead Press (135 x 2) & Conditioning: Sled Push: 8/22/12

22 Aug

Cycle 7 – 1s Week: Overhead Press: 8/22/12

Solid 6-7 hours of sleep right before an early morning session.
Somehow I did not feel completely refreshed and arrived at the gym feeling decent but not as energetic as I wanted to be even with White Flood in my system. (6/10)
Maybe it is time to cycle off the Stims for a week or so.
Decent session overall even though I did not feel excellent.

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
1.5 minute Jump Rope

Main Lift:

Overhead Press:

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

Work Sets:
105 x 5
120 x 3
135 x 2(e1RM = 144)


Decided to not do Pull/Chin-ups until the BBB BP.
During the 2nd and 3rd work set I somehow decided to use a false grip and find it more stable to do the press this way.
Wanted to do 5 reps on the top set but only had energy to do 2 reps but still more than the minimum needed today.
Debating on just progressing only by 2.5 lbs instead of 5 lbs for next cycle.

Assistance Exercises:

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

BP:45 x 10

BP: 125 x 10
PU: BW x 10

BP: 125 x 10
CU: BW x 10

BP: 125 x 10
PU: BW x 10

BP: 125 x 10
CU: BW x 10

BP: 125 x 10
PU: BW x 8

Decent sets but the bench press felt difficult after the 6th or so rep starting on the 3rd set.
Managed to do most of the pull/chin-ups though and contemplating slowly adding weight back to it.

BB Curls w/ Fat Gripz:

70 x 10
70 x 10
70 x 10

1 minute rest after the 1st set and 3 minutes after the 2nd set.
Felt real hard to do but managed.
May increase the weight next session.

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 23

For some reason I decided not to wear my wrist wraps when I started doing this.
No problem during the warm-up sets on my left arm.
But the inner edge of the dumbbell kept smacking my wrist making me lose my grip on the work set.
Learned my lesson and wore my wrist wrap on my right side to cushion the dumbbell hitting my wrist and managed to do very well.
Definitely will wear something to cushion my wrist when not using straps on this!

Conditioning:

Prowler Push:

Laps:10
Weight: 90 lbs
Distance: 40 Yards/Lap
Rest: 60 seconds
Terrain: Asphalt

Total Time: 12m 49.06s

Decided to do some sled pushes once I got home from the gym.
Did the “Easy Workout” again and made me sweat and catch my breath.
​Definitely need to do more conditioning!

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2 Comments

Posted by on August 22, 2012 in Training Log

 

Tags: , , , , , , , , , , , , ,

2 responses to “5/3/1: Cycle 7 – 1s Week: Overhead Press (135 x 2) & Conditioning: Sled Push: 8/22/12

  1. tomc

    August 25, 2012 at 12:40 am

    Grip4orce much more effective.

     

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