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5/3/1: Cycle 8 – 5s Week: Overhead Press (125 x 5): 9/14/12

14 Sep

Cycle 8 – 5s Week: Overhead Press: 9/14/12

Solid 8 hours of sleep and would have slept more if not for me having to take care of my son to get ready for school and take him there as well.
Took only 1 serving of Assault this time and it went better and lasted around an hour and I think I still like White Flood’s effect better.
Arrived at the gym feeling good. (8/10)
Good session overall but still taking too long than I wanted to do everything I wanted to do.

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:

Overhead Press:

Warm-up Sets (w/ Fat Gripz Superset with Fat Gripz Chin-ups):
OHP: 45 x 10
CU: BW x 5

OHP: 60 x 5
CU: BW x 5

OHP: 75 x 5
CU: BW x 5

OHP: 90 x 3
CU: BW x 5

Work Sets (Superset with Fat Gripz Chin-ups):
OHP: 95 x 5
CU: BW x 5

OHP: 110 x 5
CU: BW x 5

OHP: 125 x 5 (e1RM = 146)
CU: BW x 5


The earlier work sets felt easy enough.
Decided to stick on using a false grip for my work sets which seems to help.
Feels more stable this way somehow.
Started the top set with a staggered stance and it felt weird after the 3rd rep so switched back to a regular stance to finish it off.
Somehow the top set felt heavier than expected.
Maybe because I spent too much time resting on it in between reps.

PS:
Doing Chin-ups with Fat Gripz was incredibly hard compared to doing them with Pull-ups!
I was struggling to maintain my grip and almost lost it completely after 4 reps!

Assistance Exercises:

BBB Bench Press w/ Fat Gripz & superset with Dips:
(35% of Training Max)

BP:45 x 10
Dips: BW x 5

BP: 80 x 10
Dips: BW x 5
Rest: 1m

BP: 80 x 10
Dips: BW x 5
Rest: 1.5m

BP: 80 x 10
Dips: BW x 5
Rest: 1.5m

BP: 80 x 10
Dips: BW x 5
Rest: 1.5m

BP: 80 x 10
Dips: BW x 5

Bench Press sets felt too easy but the dips wore me out.
Made sure to take it slow and controlled on the way down.

Kroc Rows (w/ wrist straps):

Left Arm:
Warm-up Sets: 120 x (2 x 5)
Work Set: 120 x 25

Right Arm:
Warm-up Sets: 120 x (2 x 5)
Work Set: 120 x 25

Easy enough sets.
Had someone count the reps for me so I can just focus on pulling.
Think I saved a few reps in the tank on each arm but decided to stop at 25 for each side.

Dumbbell Side Bends:

Left Side:
25 x 10
35 x 10
55 x 10
55 x 10
55 x 10

Right Side:
25 x 10
35 x 10
55 x 10
55 x 10
55 x 10

Started light just to be safe.
Started on the left side and then quickly did the right side afterwards with no rest in between then 30s rest once the right side was completed for that set.
Slowly added weight after each set until I decided that 55 lbs for now is good enough.

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Posted by on September 14, 2012 in Training Log

 

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