Cycle 8 – 3s Week: Overhead Press: 9/27/12

Had limited sleep the past few days since my last session on Monday.
7 hours of solid sleep today but felt like I needed more!
Arrived at the gym at the 14 hour mark of my fast for LeanGains also.
Felt decent but not great when I started my pre-workout warm-ups (6/10) but started feeling a little bit better by my work sets. (8/10)
Good session overall and could have been better if my body is at 100%.
(Still have my right elbow issue and other body malfunctions).

Warm-up time: 15 minutes
Training time: 1 hour 45 minutes
Body Weight: 177 lbs on 9/24/12

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: 105 x 3
CU: BW x 5

OHP: 120 x 3
CU: BW x 5

OHP: 135 x 4 (e1RM = 153)
CU: BW x 5


Decent session but proved slightly difficult than anticipated.
Probably from the overall lack of rest the last few days.
Still using false grip on the work sets and liking it.
Top set was a little shaky most likely due to my whole body needing to be tighter.
Thinking that starting next cycle I will start a 2.5 lbs increment progression on this lift instead of 5 lbs per cycle.
This way I won’t stall too soon as I think I will again and milk my progress.
It will be time to bring out the washers for microloading again!

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: 1m

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

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

BP: 80 x 10
Dips: BW x 5

Bench press sets felt too easy.
Made sure the eccentric portion is nice and easy.
Dips proved to be more difficult and staying at 5 reps around for now.
I think I will increase the training max to 40% next OHP session for this assistance work and see from there.

Kroc Rows (w/ wrist straps):

Left Arm:
Warm-up Sets: 125 x (2 x 5)
Work Set: 125 x 25

Right Arm:
Warm-up Sets: 125 x (2 x 5)
Work Set: 125 x 20

Right elbow is definitely not 100% yet and can be seen in the numbers.
I was feeling solid doing all the rows on my left side.
Even had around 1-2 more reps in the bank saved.
But on the right side I had to drop the dumbbell with a lot more reps earlier than anticipated.
Normally my right side can do much more compared to my left.
Think it is a combination of elbow issue and a slightly off stance.
Felt a slight twisting of my back on the last few reps on my right side.

Dumbbell Side Bends (w/ Fat Gripz):

Left Side:
40 (5 x 10)

Right Side:
40 (5x 10)

Can see the sets to be MUCH easier if I wasn’t using Fat Gripz!
Sides burns while doing it and my forearms as well!
Had to fight to keep my grip on the last couple sets.

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