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5/3/1: Cycle 10 – 1s Week: Overhead Press (115 x 5 / TM 120 x 1): 1/11/13

11 Jan

Cycle 10 – 1s Week: Overhead Press: 1/11/13

This must be my craptastic sleep before I lift week!
Around 4-5 hours of sleep and about 1-2 hour nap before work!
Took a nice hot shower before I left my apartment in hopes that it will wake me up a bit.
Surprisingly enough I actually started to go to the gym feeling not so energetic (5/10) and felt on fire by the time I started my warm-up sets! (7/10)
Energy was steady the rest of my session and actually managed to sleep a couple hours after I got home from the gym!

Today is also my first day trying out my new original blue Rehband Warm Pants!
I think it helped a little as I have been plagued by this left hip pain/sorenes for a while.
I didn’t notice it this session and really kept me warm!

Overall a good session despite the sleep issues!

Info:

Body Weight: 167.5 lbs on 1/6/13

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 30 mins

Fasting Time: ~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: +10 x 10

OHP: 60 x 5
CU: +10 x 10

OHP: 75 x 3
CU: +10 x 10

Work Sets (Superset with Chin-ups):
OHP: 90 x 5
CU: +10 x 10

OHP: 105 x 3
CU: +10 x 10

OHP: 115 x 5 (e1RM = 134)

Training Max:
OHP: 120 x 1


All sets felt easy despite my body not being very steady.
Top work set was easy enough as well and could have done at least 1 more rep if I wanted to.

Assistance Exercises:

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

BP:45 x 10
Dips: BW x 10

BP: 100 x 10
Dips: BW x 8
Rest: 1 mins

BP: 100 x 10
Dips: BW x 6
Rest: 2 mins

BP: 100 x 10
Dips: BW x 6
Rest: 1.75 mins

BP: 100 x 10
Dips: BW x 4
Rest: 1.75 mins

BP: 100 x 10
Dips: BW x 4

The bench press by itself felt much too easy but still having difficulties doing dips afterwards.
Arms are just feeling dead by the time I have to do the dips right after the bench press!

Kroc Rows (w/ wrist straps):

Left Arm:
Warm-up Sets: 105 x (2 x 5)
Work Set: 105 x 27

Right Arm:
Warm-up Sets: 105 x (2 x 5)
Work Set: 105 x 30

Really charged up today but my will is the weak link on today’s rows!
Had at least 2 reps still in me before I dropped the dumbbell on both sides.

Dumbbell Side Bends (w/ Fat Gripz):

Left Side:
45 lbs x (5 x 10)

Right Side:
45 lbs x (5 x 10)

Sets felt much easier today with no real difficulties and 1 minute rest between sets.

Finisher:

Advance Burpee Ladder:

1 x 10
– 1 min rest
1 x 9
– 1 min rest
1 x 8
– 1 min rest
1 x 7
– 1 min rest
1 x 6
– 1 min rest
1 x 5
– 1 min rest
1 x 4
– 1 min rest
1 x 3
– 45 s rest
1 x 2
– 30s rest
1 x 1
– 10s rest

Read another great article about finishers here: http://articles.elit…erious-results/
Decided to do the Burpee Ladder on that article but did advanced burpees instead as can be seen here:

This was painful and first few sets made me feel like I was going to vomit!
Great finisher!

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Posted by on January 11, 2013 in Training Log

 

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