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5/3/1: Cycle 11 – 5s Week: Overhead Press (110 x 7 / TM 125 x 1): 1/25/13

25 Jan

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.

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2 Comments

Posted by on January 25, 2013 in Training Log

 

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

2 responses to “5/3/1: Cycle 11 – 5s Week: Overhead Press (110 x 7 / TM 125 x 1): 1/25/13

  1. Steve McKnight

    January 28, 2013 at 9:47 am

    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!

     
    • Mannix Castro

      January 28, 2013 at 7:32 pm

      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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