Cycle 11 – 5s Week: Overhead Press: 1/25/13
Had a solid 6 hours sleep before work.
Arrived at home to walk my dogs then take my son to school feeling good!
Felt good still as I arrived at the gym after drinking my pre-workout drink. (6/10)
Energy level actually increased a bit as I started my accessory work (7/10) and remained steady even after my session!
Good training overall!
Info:
Body Weight: 165.5 lbs on 1/20/13
Pre-workout Warm-ups: 20 mins
Training Time: 1 hr 40 mins
Fasting Time: ~9 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: +20 x 10
OHP: 60 x 5
CU: +20 x 10
OHP: 75 x 3
CU: +20 x 10
Work Sets (Superset with Chin-ups):
OHP: 85 x 5
CU: +20 x 10
OHP: 95 x 5
CU: +20 x 10
OHP: 110 x 7 (e1RM = 136)
Training Max:
OHP: 125 x 1
All sets felt easy enough to do.
Completed my goal of 7 reps on the top set and felt like I could have done at least 1 more if I wanted to push it.
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 10
Rest: 1 mins
–
BP: 100 x 10
Dips: BW x 10
Rest: 2 mins
–
BP: 100 x 10
Dips: BW x 7
Rest: 1.75 mins
–
BP: 100 x 10
Dips: BW x 5
Rest: 1.75 mins
–
BP: 100 x 10
Dips: BW x 6
First 3 sets felt nice and easy and started to get difficult on the 4th set.
Dips felt fine until the 3rd set.
Guess I am getting stronger …
Kroc Rows (w/ wrist straps):
Left Arm:
Warm-up Sets: 105 x (2 x 5)
Work Set: 105 x 30
Right Arm:
Warm-up Sets: 105 x (2 x 5)
Work Set: 105 x 31
Nice rows today.
Last time I did them I was told to tone down my noise as a couple women in the gym complained …
(The guys that run the place said they don’t really care but the time I normally hit the gym early in the morning has some “sensitive people” and normally no one cares at later hours …)
I think I could have done a few more reps if I unleashed the beast instead of controlling my grunts …
I do need to keep my body tighter and control my breath more to make the whole movement better for me.
Dumbbell Side Bends (w/ Fat Gripz):
Left Side:
50 lbs x (5 x 10)
Right Side:
50 lbs x (5 x 10)
1 minute rest between sets.
Left side felt much easier than the right side somehow.
Finisher:
Jump Rope:
Time: 5 minutes
Decided to do a full 5 minute jump rope this time as finisher.
Just rested for a second to reset myself whenever I made a mistake on the ropes.
Somehow I felt a major burn on my quads as I did these when I just jump in place!
It was alleviated by doing a different way to jump rope like high knees or kick backs.
Just happened on your site – great blog. I’m going to spend some serious reading time here. Just starting week 3 of my first Wendler cycle – can’t wait to see the improvement that you’ve had – great progress!
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Hope you started light!
Wendler’s right on starting lighter for 5/3/1.
Hope you do well and don’t forget to do conditioning!
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