Cycle 9 – 5s Week: Overhead Press: 11/2/12

Started my session after work this time in hope to find some gas afterwards in this Post-Hurricane Sandy gas crisis.
Before work I was able to sleep a solid 4 hours sleep until my dogs woke me up.
So ate my quick meal to break my 16 hour fast and then proceeded to have broken 3-4 hour additional sleep before work.
Took my dogs for a quick walk after work then drove to the gym drinking my regular pre-workout shake (1 serving White Flood + 1 serving Purple Wraath in 12oz ice cold water).
Surprising enough, I was feeling good as I start my pre-workout warm-ups (7/10) and its the 13th hour of my fast!
Even better, I started feeling more energetic (8/10) as I started my work set on the press and it stayed like that throughout the rest of my session!
I did notice a slight hunger feeling kick in as my stomach growled once I started doing the rows.

Overall a GREAT session despite doing it during a fast!
Helped boost my morale considering my past couple poor sessions.
Definitely showed that I need to make sure I have decent amount of rest before lifting!
And that fasted lifting is possible!
I even finished the whole session much faster today without even trying!


Body Weight: 173 lbs on 10/28/12

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 15 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: +30 x 7

OHP: 90 x 3
CU: +30 x 5

Work Sets (Superset with Chin-ups):
OHP: 97.5 x 5
CU: +35 x 5

OHP: 112.5 x 5
CU: +35 x 5

OHP: 127.5 x 5 (e1RM = 149)
CU: +35 x 5

Took my washers out to start using them again for microloading!
Started the 2.5 lbs progression this cycle and I hope it works well.
Top work set I did with a false grip and really pushed it to the last rep.
Think the bar path has a slight reverse “C” on the way up as I do a little exaggeration on my body movement to get it up there.
(Hip swivel and head movement)
Also do not think I have my core and glutes tight enough as I press.
Almost pulled my lower back trying to get the last rep up.
I have a feeling that if was not super setting with weighted chin-ups the OHP sets would be much easier at this weight.

Assistance Exercises:

Bench Press w/ Fat Gripz & superset with Dips:
(40% of Training Max)

BP:45 x 10
Dips: BW x 8

BP: 95 x 10
Dips: +30 x 6
Rest: 1 mins

BP: 95 x 10
Dips: +35 x 3
Rest: 1.5 mins

BP: 95 x 10
Dips: +35 x 3
Rest: 2 mins

BP: 95 x 10
Dips: +35 x 2
Rest: 2.5 mins

BP: 95 x 10
Dips: +35 x 1

Bench press still felt too light until the very last set.
Even slowed down the tempo for each rep.
(3-5 second to complete a rep)
But it did made the dips difficult to do somehow.

Kroc Rows (w/ wrist straps):

Left Arm:
Warm-up Sets: 100 x (2 x 5)
Work Set: 100 x 27

Right Arm:
Warm-up Sets: 100 x (2 x 5)
Work Set: 100 x 27

Right elbow was still not 100% but it didn’t bother me much today.
Made sure to keep a nice steady pace on doing each rep as much as I can.
Think I had 1-2 more reps in me as my will forced me to drop the dumbbell on the left side.
The same happened as I did the right side as well.

Dumbbell Side Bends (w/ Fat Gripz):

Left Side:
50 (5 x 10)

Right Side:
50 (5 x 10)

Had 1 minute rest for after sets 1-2 and 2 minutes on the sets afterwards.
Considered 1 set after I finished the left then right side.
Like the last time, the side-bends themselves was not difficult to do, yet.
But doing them with Fat Gripz definitely burns your forearms!
I REALLy had to fight to keep my grip on the last 2 reps starting on the 3rd set!