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5/3/1: Cycle 13 – 3s Week: Overhead Press (110 x 7 / TM 120 x 1): 5/17/13

17 May

Cycle 13 – 3s Week: Overhead Press: 5/17/13

Solid 6.5 hours sleep before work.
Felt good as I arrived at the gym. (6/10)
Energy level was steady except for a short spike as I did my top work set for the OHP. (7/10)

Body is still not at 100% but not as bad as it has been.
Skipped an assistance exercise as I was running later than expected at the gym and had to get home.
Otherwise another good session!

Info:

Body Weight: 172.5 lbs on 5/12/13

Pre-workout Warm-ups: 30 mins

Training Time: 1 hr 30 mins

Fasting Time: ~9-10 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+35 x 10

OHP: 60 x 5
CU: BW+35 x 10

OHP: 75 x 3
CU: BW+35 x 10

Work Sets (Superset with Chin-ups):
OHP: 85 x 5
CU: BW+35 x 10

OHP: 100 x 3
CU: BW+35 x 10

OHP: 110 x 7 (e1RM = 136)

Training Max:
OHP: 120 x 1


All sets felt real easy and light enough.
Definitely enjoying using a mouth guard as I push myself lifting.
Had a slight energy spike and managed to get my goal reps for the top set of 7 reps and even had 1-2 more saved in the bank!
Specially happy with this session considering that I managed to get all the superset chin-ups as well!

Assistance Exercises:

Bench Press w/ Fat Gripz & Superset with Dips:

BP:45 x 10
Dips: BW x 10

(45% of Training Max)
BP: 90x 10
Dips: BW+15 x 10
Rest: 45 seconds

BP: 90 x 10
Dips: BW+15 x 8
Rest: 60 seconds

BP: 90 x 10
Dips: BW+15 x 7
Rest: 60 seconds

BP: 90 x 10
Dips: BW+15 x 6
Rest: 60 seconds

BP: 90 x 10
Dips: BW+15 x 5

Bench press was easy enough but the superset dips burns and hurts as usual.
Less rest time as previous session as well.
Shoulders and arms are fried and unable to get the dip reps I wanted.

Kroc Rows (w/ wrist straps):

Left Arm:
Warm-up Sets: 105 x (2 x 5)
Work Set: 105 x 34

Right Arm:
Warm-up Sets: 105 x (2 x 5)
Work Set: 105 x 32

My lower back was a little achy but using a belt helped a bit for this.
Kinda disappointed at the turn out but I think its still a rep PR.
Only a couple more reps more compared to not using a strap and only gave up due to my will power dying.
Right arm was a couple reps less as my right elbow tendonitis started acting up.

Dumbbell Side Bends (w/ Fat Gripz):

Left Side:
none

Right Side:
none

Finisher:

Jump Rope:

Work: 5 minutes

Still felt good with a steady state of energy as I finished up my session! (6/10)

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Posted by on May 17, 2013 in Training Log

 

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