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!
