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5/3/1: Cycle 8 – 1s Week: Overhead Press (140 x 1): 10/11/12

11 Oct

Cycle 8 – 1s Week: Overhead Press: 10/11/12

I was again awake for 24+ hours the day before but managed to take a 2 hour nap before dinner.
Slept for 7-8 hours before I went to the gym but still somewhat tired.
Still took my usual Pre & Intra-workout drinks and felt decent as I arrived to the gym. (6/10)
I was at the 14th hour of my fast as I started my session for the day and actually felt better by my work sets (7/10).

One thing that is notable today is that my stomach was kinda queasy this morning.
Think it maybe the scallops I ate last night for dinner with my steak and salad.

Good overall session even though I did not have the same energy level as I had during my deadlift day a couple days ago.

It was suggested that a deload is not needed when doing 5/3/1 in a 2x/week schedule.
But my work schedule is whack next week and I think I need a much deserved week off from lifting.
I know I will probably go stir crazy not lifting next week so I will probably try to do some conditioning at least.

Info:

Body Weight: 173 lbs on 10/7/12

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 45 mins

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift:

Overhead Press:

Warm-up Sets (w/ Fat Gripz Superset with Chin-ups):
OHP: 45 x 10
CU: BW x 8

OHP: 60 x 5
CU: BW x 8

OHP: 75 x 5
CU: +10 x 6

OHP: 90 x 3
CU: +15 x 6

Work Sets (Superset with Chin-ups):
OHP: 110 x 3
CU: +20 x 6

OHP: 125 x 3
CU: +25 x 6

OHP: 140 x 1
CU: +30 x 5


First couple work sets felt easy enough.
I did lose my tightness on the top set feeling like I almost pulled my right flank and lower back area just to push the rep.
I also did all my work sets with a false grip which felt fine.
Think I will try to make the progression starting next cycle from 5 lbs to 2.5 lbs.

Assistance Exercises:

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

BP:45 x 10
Dips: BW x 8

BP: 90 x 10
Dips: +10 x 7
Rest: 2 mins

BP: 90 x 10
Dips: +20 x 6
Rest: 1.5 mins

BP: 90 x 10
Dips: +30 x 5
Rest: 1.5 mins

BP: 90 x 10
Dips: +35 x 4
Rest: 2 mins

BP: 90 x 10
Dips: +35 x 3

Bench press felt decent enough.
It was easy but burns as I made sure to do the eccentric phase slow and steady.
Doing the dips progressively became difficult as I added weight to it.

Kroc Rows (w/ wrist straps):

Left Arm:
Warm-up Sets: 125 x (2 x 5)
Work Set: 125 x 23

Right Arm:
Warm-up Sets: 125 x (2 x 5)
Work Set: 125 x 23

Right elbow was still not 100% but it didn’t bother me much today.
Left side I just ran out of gas and dropped the dumbbell at the end.
I guess fasting finally hit its toll on this one.
On the right side I think I still had 1-2 more in the tank by the time I dropped the dumbbell.
My mind gave up before fatigue gave in on the right side.

Dumbbell Side Bends (w/ Fat Gripz):

Left Side:
45 (5 x 10)

Right Side:
45 (5 x 10)

Had 1 minute rest between sets.
Considered 1 set after I finished the left then right side.
What hurts the most on this was keeping my grip on the dumbbell.
Made my forearms burn!

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Posted by on October 11, 2012 in Training Log

 

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