RSS

5/3/1: Cycle 9 – 3s Week: Overhead Press (135 x 1 Stall): 11/16/12

16 Nov

Cycle 9 – 3s Week: Overhead Press: 11/16/12

Shot myself in the foot by playing Black Ops 2 on the PS3 for an hour after work yesterday instead of sleeping right away.
Slept around 4-5 hours before it was time to go to the gym.
Felt quiet tired and took my 1 serving of White Flood on the way to the gym and it just woke me up a bit but still not great. (5/10)
Also the longest time I have fasted then lifted so that may have been another downfall for today’s session.
Stalled but this is somehow also one of my quickest session!
Despite the lack of sleep and such a long fast before training, I managed to have a 2nd and even a 3rd wind!
Started feeling a little more energetic at the 2nd set of bench press (7/10) and then again on my 2nd warm-up set on the right arm rows (8/10)
Next time I really NEED to prioritize sleep whenever I can, specially on lifting days!

Info:

Body Weight: 171 lbs on 11/11/12

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 0 mins

Fasting Time: 16 hours

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: +35 x 6

OHP: 90 x 3
CU: +40 x 6

Work Sets (Superset with Chin-ups):
OHP: 105 x 3
CU: +45 x 5

OHP: 120 x 3
CU: +45 x 6

OHP: 135 x 1 * Stall
CU: +50 x 5


Long fast and insufficient sleep did me ion this time.
Weight felt heavier than usual when this should have been an easy day for me.
I even was able to tighten my belt 1 more notch tighter on the last set but still too weak today.

Assistance Exercises:

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

BP:45 x 10
Dips: BW x 8

BP: 105 x 10
Dips: +35 x 5
Rest: 1.5 mins

BP: 105 x 10
Dips: +35 x 3
Rest: 1 mins

BP: 105 x 10
Dips: +35 x 2
Rest: 2 mins

BP: 105 x 10
Dips: +25 x 3
Rest: 1.5 mins

BP: 105 x 10
Dips: +25 x 2

First couple sets felt easy then progressively got harder at the end of the reps.
Dips hurt today so decided to drop the weight on the 4th set.

Kroc Rows (w/ wrist straps):

Left Arm:
Warm-up Sets: 100 x (2 x 5)
Work Set: 100 x 25

Right Arm:
Warm-up Sets: 100 x (2 x 5)
Work Set: 100 x 25

Right elbow was still not 100%.
Shows how much I screwed myself considering I did more without straps than I did today with straps on!

Dumbbell Side Bends (w/ Fat Gripz):

Left Side:
50 (5 x 10)

Right Side:
50 (5 x 10)

Had 1.5 minute rest after each sets.
Considered 1 set after I finished the left then right side.
Grip was easier today somehow but doing the actual side-bends was tough.

Advertisements
 
Leave a comment

Posted by on November 16, 2012 in Training Log

 

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: