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5/3/1: Cycle 10 – 5s Week: Overhead Press (105 x 6 / TM 120 x 1): 12/14/12

14 Dec

Cycle 10 – 5s Week: Overhead Press: 12/14/12

Solid 7 hours sleep before work.
Think It was due to me destroying my body with too much conditioning the past few days.
(Specially the Prowler Drag & Krav Maga combo last Wednesday).
I have work later tonight still so decided to not take my usual pre-workout shake, White Flood, as it keeps me up too long.
Think it was a bad call as I was not as energetic today and actually felt somewhat sluggish most of the lifting session.

Also noticed that my left hip was sort of tight.
Maybe I didn’t do enough mobility drills and foam rolling yesterday.
Overall not a bad session but I wish I felt more energetic that I did throughout.

Info:

Body Weight: 171.5 lbs on 12/9/12

Pre-workout Warm-ups: 15 mins

Training Time: 1 hr 0 mins

Fasting Time: ~13-14 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minutes Jump Rope

Main Lift:

Overhead Press:

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

OHP: 50 x 5
CU: BW x 10

OHP: 60 x 5
CU: +25 x 8

OHP: 75 x 3
CU: +25 x 7

Work Sets (Superset with Chin-ups):
OHP: 80 x 5
CU: +25 x 6

OHP: 90 x 5
CU: +25 x 6

OHP: 105 x 6 (e1RM = 126)
CU: +25 x 6

Training Max:
OHP: 120 x 1


Sets felt easy enough.
Even managed to do an extra rep on the top work set despite not feeling so sexy today.
Even had 1 more in the tank if I wanted to.

Assistance Exercises:

Bench Press w/ Fat Gripz & superset with Dips:
(45-50% of Training Max)

BP:45 x 10
Dips: BW x 8

BP: 95 x 10
Dips: +25 x 5
Rest: 1 mins

BP: 95 x 10
Dips: +25 x 4
Rest: 1 mins

BP: 95 x 10
Dips: +25 x 3
Rest: 1 mins

BP: 95 x 10
Dips: +25 x 3
Rest: 1 mins

BP: 95 x 10
Dips: +25 x 3

Originally was just doing 45% of my training max (90lbs) but decided to add a few more pounds as I remember it being too light even before the deload.
Sets all felt easy until the 4th set.
Dips superset was difficult and I may do unweighted dips for a while until I can do 10 reps each set on all ofthem next session.

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 26

Right elbow was still not 100%.
Made someone count my reps so I can focus on the pulls as I really wasn’t feeling it today.
Surprised myself by doing 1 more rep on the right side despite it acting up again.
Definitely can notice my weakened state as the reps should be more at this weight with straps!

Dumbbell Side Bends (w/ Fat Gripz):

Left Side:
none

Right Side:
none

Skipped this today as I had other things to do outside the gym.

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Posted by on December 14, 2012 in Training Log

 

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