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
