Cycle 11 – 3s Week: Overhead Press: 2/8/13

Solid 6-7 hours of sleep and a short 20-30 minute nap before work.
Today I wanted to test out just using caffeine pills.
Took 1 Prolabs Advanced Caffeine pill 1-1.5 hours before I arrived at the gym.
Felt slightly good as I arrived and started my pre-workout warm-up routine. (6/10)
Energy level went up slightly as I finished my OHP warm-up sets (7/10) but slowly diminished as I did my BP assistance (6/10) down to when I started my finisher (5/10).
I was also feeling VERY hungry as I started my OHP warm-up set.
Ate a banana once during my warm-up set and one more during my work set which helped a bit.

I think the White Flood did more to perk me up compared to the caffeine pill but will try to test it a couple more sessions to see which works best for me.
Otherwise a decent session overall!
This is also one of my shorter sessions despite feeling not as energetic as I wanted!


Body Weight: 164.5 lbs on 2/3/13

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 15 mins

Fasting Time: ~13-14 hours

Pre-workout Warm-ups:

2 minutes Jump Rope
Foam Rolling
Dynamic Stretching

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: +25 x 8

OHP: 60 x 5
CU: +25 x 8

OHP: 75 x 3
CU: +25 x 8

Work Sets (Superset with Chin-ups):
OHP: 90 x 3
CU: +25 x 8

OHP: 100 x 3
CU: +25 x 10

OHP: 115 x 6 (e1RM = 138)

Training Max:
OHP: 125 x 1

All sets felt easy enough still.
Somehow my left hip was acting out and first time I really noticed it during a session since I started using my Rehband Warm Pants.
Guess my left hip is strained more than I was hoping.
Finished all the reps I wanted to do and could probably have done at least 1 more on the top work set but didn’t want to hurt my hip so I stopped.

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 9
Rest: 1 mins

BP: 100 x 10
Dips: BW x 6
Rest: 1.5 mins

BP: 100 x 10
Dips: BW x 5
Rest: 1.5 mins

BP: 100 x 10
Dips: BW x 3

Doing the bench press part of the superset was easy enough until the last set.
My right shoulder had a couple strained feeling for a short time as I did some of my dips.
Rest time was slightly shorter this session but my dips still is not progressing as I wanted.

Kroc Rows (w/ wrist straps):

Left Arm:
Warm-up Sets: 110 x (2 x 5)
Work Set: 110 x 22

Right Arm:
Warm-up Sets: 110 x (2 x 5)
Work Set: 110 x 23

Feeling a little tired as I started these.
At least I did more reps with the straps than without them last week.
Going to give it a few more tries before I deload again and next time I plan to only increase if my reps are in the 30+ range without the straps!

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.
Sets felt real easy today.
Easy enough that I am second guessing myself if I am doing the movement right …
Will add 5 more lbs next time.


Jump Rope:

Time: 5 minutes

Worn out by now and can tell easily by how many mistakes I made trying to jump rope!