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5/3/1: Cycle 13 – 1s Week: Overhead Press (115 x 6 / TM 120 x 1): 5/31/13

31 May

Cycle 13 – 1s Week: Overhead Press: 5/31/13

Around 6 hours sleep and a short nap before work then the gym.
Still not feeling as super as I normally do due to the neck/shoulder thing.
Today my left adductor/abductor is acting up also!

At least I was able to finish my main lift and most of my accessory work today.

Info:

Body Weight: ?

Pre-workout Warm-ups: 25 mins

Training Time: 1 hr 30 mins

Fasting Time: ~10-12 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+40 x 10

OHP: 60 x 5
CU: BW+40 x 8

OHP: 75 x 3
CU: BW+40 x 8

Work Sets (Superset with Chin-ups):
OHP: 90 x 5
CU: BW+40 x 8

OHP: 105 x 3
CU: BW+40 x 8

OHP: 115 x 6 (e1RM = 138)

Training Max:
OHP: 120 x 1


Decent sets and felt like I at least had 1 more rep on the top work set.

Assistance Exercises:

Bench Press w/ Fat Gripz & Superset with Dips:

BP:45 x 10
Dips: BW x 10

(50% of Training Max)
BP: 95x 10
Dips: BW+15 x 8
Rest: 60 seconds

BP: 95 x 10
Dips: BW+15 x 5
Rest: 60 seconds

BP: 95 x 10
Dips: BW+15 x 3
Rest: 60 seconds

BP: 95 x 10
Dips: BW+15 x 2
Rest: 60 seconds

BP: 95 x 10
Dips: BW+15 x 3

Bench felt fine but with the increased weight the dips suffered.

Kroc Rows (w/ wrist straps):

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

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

Still not feeling as strong as normal.

Dumbbell Side Bends (w/ Fat Gripz):

none

Finisher:

Jump Rope:

Work: 5 minutes

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Posted by on May 31, 2013 in Training Log

 

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