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5/3/1: Cycle 12 – 1s Week: Overhead Press (110 x 6 / TM 115 x 1): 4/19/13

19 Apr

Cycle 12 – 1s Week: Overhead Press: 4/19/13

Good 6-7 hours sleep before work.
Feeling good as I arrived at the gym (6/10.
Energy level actually improved a bit as I finished my main lift and started my assistance work (7/10) and stayed that way the rest of the time.
Think I had a good carb back-load the night before and helped me have a good session today!

Only issue I had was that my right hip acting up during the side bends for some reason.
Otherwise a great training session!

Info:

Body Weight: 168 lbs on 4/14/13

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 40 mins

Fasting Time: ~11-12 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: BW+30 x 10

OHP: 60 x 5
CU: BW+30 x 10

OHP: 70 x 3
CU: BW+30 x 8

Work Sets (Superset with Chin-ups):
OHP: 90 x 5
CU: BW+30 x 8

OHP: 100 x 3
CU: BW+30 x 8

OHP: 110 x 6 (e1RM = 132)

Training Max:
OHP: 115 x 1


All sets still felt easy today.
Achieved my top set goal of 6 reps with no problem and could have done at least 1 more if I wanted to.

Assistance Exercises:

Bench Press w/ Fat Gripz & Superset with Dips:
(35% of Training Max)

BP:45 x 10
Dips: BW x 10

BP: 75x 10
Dips: BW+10 x 10
Rest: 40 seconds

BP: 75 x 10
Dips: BW+10 x 10
Rest: 40 seconds

BP: 75 x 10
Dips: BW+10 x 8
Rest: 60 seconds

BP: 75 x 10
Dips: BW+10 x 6
Rest: 60 seconds

BP: 75 x 10
Dips: BW+10 x 6

Bench press felt easy enough and managed to do the superset with less time than usual!
Started hurting doing dips though and not able to do all 10 reps per set as I wanted.
Sure if I rested a little longer I probably could have had those extra reps but I am working for less rest time between sets.

Kroc Rows (w/ wrist straps):

Left Arm:
Warm-up Sets: 100 x (2 x 5)
Work Set: 95 x 34

Right Arm:
Warm-up Sets: 100 x (2 x 5)
Work Set: 95 x 35

Feeling strong as I started this today.
Had 2 different people count my reps for me during the work set so I can focus on pulling.
Happy with the reps I managed considering the weak attempt last session!
Funny enough random guy counting my reps on my last work set (right side) tried to convince me I shouldn’t lift so heavy or I will hurt my self …
Something about hurting my rotator cuff …

Dumbbell Side Bends (w/ Fat Gripz):

Left Side:
50 x (5 x 10)

Right Side:
50 x (5 x 10)

Rest time was 30s to 45s progressively.
Left side felt easy enough but was getting difficult at times on the right side as I super set these.

Finisher:

Jump Rope:

Work: 5 minutes
Rest: none

Finished strong and energy level was good still! (7/10)

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Posted by on April 19, 2013 in Training Log

 

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