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5/3/1: Cycle 14 – 5s Week: Overhead Press (110 x 5 / TM 125 x 1): 6/14/13

14 Jun

Cycle 14 – 5s Week: Overhead Press: 6/14/13

Solid 8 hours of sleep and decent feeling as I started the day (5/10)
Good session overall but had to finish without doing everything I wanted to do due to other commitments.

Info:

Body Weight: 171.6 lbs on 6/9/13

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 10 mins

Fasting Time: ~12-13 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 10

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

Work Sets (Superset with Chin-ups):
OHP: 85 x 5
CU: BW+40 x 8

OHP: 95 x 3
CU: BW+40 x 8

OHP: 110 x 5 (e1RM = 128)

Training Max:
OHP: 125 x 1


Sets felt easy enough.
Wanted to do 8 reps on the top set but didn’t had it in me.

Assistance Exercises:

Bench Press w/ Fat Gripz & Superset with Dips:

BP:45 x 10
Dips: BW x 10

(50% of Training Max)
BP: 100x 10
Dips: BW+15 x 8
Rest: 60 seconds

BP: 100 x 10
Dips: BW+15 x 7
Rest: 60 seconds

BP: 100 x 10
Dips: BW+15 x 5
Rest: 60 seconds

BP: 100 x 10
Dips: BW+15 x 3
Rest: 60 seconds

BP: 100 x 10
Dips: BW+15 x 4

Bench felt easy enough but the dips still sucks.
May have to drop the weight next time.

Kroc Rows (w/ wrist straps):

Left Arm:
Warm-up Sets: 115 x (2 x 5)
Work Set: 115 x 25

Right Arm:
Warm-up Sets: 115 x (2 x 5)
Work Set: 115 x 22

Decent numbers but disappointed as I wanted to do more.

Dumbbell Side Bends (w/ Fat Gripz):

none

Finisher:

Jump Rope:

Work: 5 minutes

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Posted by on June 14, 2013 in Training Log

 

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