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5/3/1: Cycle 14 – 3s Week: Overhead Press (115 x 5 / TM 125 x 1): 6/27/13

27 Jun

Cycle 14 – 3s Week: Overhead Press: 6/27/13

Only able to sleep for 5 hours.
Drove to the gym feeling decent (5/10).

Think the insufficient rest did a number on today’s session.
Managed to barely push through the main lift and struggled the rest.

Need to make sure try and get more sleep next time for better performance.

Info:

Body Weight: 175.5 lbs on 6/24/13

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 0 mins

Fasting Time: ~8 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 7

OHP: 60 x 5
CU: BW+40 x 6

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

Work Sets (Superset with Chin-ups):
OHP: 90 x 3
CU: BW+40 x 8

OHP: 100 x 3
CU: BW+40 x 7

OHP: 115 x 5 (e1RM = 134)

Training Max:
OHP: 125 x 1

 felt easy until the top set.
Wanted to get 7 reps on the top set but only managed 5.
Still above what I needed but still.

Assistance Exercises:

Bench Press w/ Fat Gripz & Superset with Dips:

BP:45 x 10
Dips: BW x 5

(50% of Training Max)
BP: 110x 10
Dips: BW x 5
Rest: 90 seconds

BP: 110 x 10
Dips: BW x 5
Rest: 90 seconds

BP: 110 x 10
Dips: BW x 5
Rest: 90 seconds

BP: 110 x 10
Dips: BW x 3
Rest: 90 seconds

BP: 110 x 10
Dips: BW x 3

Bench felt decent enough but the dips just sucked.

Kroc Rows (w/ wrist straps):

Left Arm:
Warm-up Sets: 0
Work Set: 0

Right Arm:
Warm-up Sets: 0
Work Set: 0

Felt too tired so just went home (4/10).

Dumbbell Side Bends (w/ Fat Gripz):

none

Finisher:

none

 

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Posted by on June 27, 2013 in Training Log

 

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