Cycle 14 – 1s Week: Overhead Press: 7/11/13

Another session when I did not have enough rest prior to it.
Slept only around 5.5 hours before I had to walk my dogs then take my son to camp then gym time!
Arrived at the gym feeling average (5/10) and only slightly better after my warm-up (6/10).

Decided to do “Jack Shit” for accessory work today as I needed to drop the car off to my wife after my lifting.
Managed to do all that I wanted to do and dropped off the car.
Then I ran to my Martial Arts school and decided to do some quick conditioning and ran back home.

Overall a good session.


Body Weight: 178 lbs on 7/7/13

Pre-workout Warm-ups: 20 mins

Training Time: 0 hr 30 mins

Fasting Time: ~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 x 10

OHP: 65 x 5
CU: BW x 10

OHP: 75 x 3
CU: BW x 10

Work Sets (Superset with Chin-ups):
OHP: 95 x 5
CU: BW x 10

OHP: 110 x 3
CU: BW x 10

OHP: 120 x 5 (e1RM = 140)

Training Max:
OHP: 125 x 1

Good sets overall.
Had 1-2 more saved in the tank on the top work set.
Decided to just do body weight chins for now to focus on a more controlled way of doing it.

Assistance Exercises:

Bench Press w/ Fat Gripz & Superset with Dips:


Kroc Rows (w/ wrist straps):


Dumbbell Side Bends (w/ Fat Gripz):





Jog to School w/ Training Mask:

Distance: 1 mile
Training Mask Setting: 6000 ft

Heavy Bag:

Time: 30 minutes

Jog to Home w/ Training Mask:

Distance: 1 mile
Training Mask Setting: 6000 ft

Decided to work on my strikes on the heavy bag so ran to school.
Fun times as I really feel like I need more work on my combos and it served as a good conditioning session after lifting.