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5/3/1: Cycle 15 – 5s Week: Overhead Press (115 x 7): 7/25/13

25 Jul

Cycle 15 – 5s Week: Overhead Press: 7/25/13

Solid 7.5 hour rest this time around.
Felt decent as I finally drove to the gym.

Made a slight change of working on Farmers Walk instead of doing Kroc Rows for a bit.
Decent session overall.

Info:

Body Weight: 177 lbs on 7/21/13

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 0 mins

Fasting Time: ~11-12 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: 55 x 5
CU: BW x 10

OHP: 65 x 5
CU: BW x 10

OHP: 80 x 3
CU: BW x 10

Work Sets (Superset with Chin-ups):
OHP: 85 x 5
CU: BW x 10

OHP: 100 x 5
CU: BW x 10

OHP: 115 x 7 (e1RM = 142)


Sets felt easy enough.
Goal of 7 reps met and even had at least 1 more in the tank.
Started off feeling average and improved after my warm-up sets.

Assistance Exercises:

Bench Press w/ Fat Gripz & Superset with Dips:

BP: 45 x 10
Dips: BW x 10

(50% of Training Max)

BP: 100 x 10
Dips: BW x 10
– 60 second rest

BP: 100 x 10
Dips: BW x 8
– 60 second rest

BP: 100 x 10
Dips: BW x 5
– 60 second rest

BP: 100 x 10
Dips: BW x 4
– 60 second rest

BP: 100 x 10
Dips: BW x 3

Bench was easy enough but arms started feeling tired by the 4th set.
Dips hurt during the superset and arms were just on fire!

Dumbbell Farmers Walk w/ Fat Gripz:

50 + 50 x 45 s
50 + 50 x 40 s
40 + 40 x 40 s
Weight is for each hand and how long I held it for.

First time trying them and decided to do them w/ Fat Gripz to make it interesting.
This made my forearms SCREAM!
Think I will start even lighter each arm next time and work from there.

Dumbbell Side Bends (w/ Fat Gripz):

none

Finisher:

none

Conditioning:

Jog w/ dogs w/ Training Mask:

Distance: 1.6 mile
Training Mask Setting: 6000 ft
Total Time: 26 m 58.02s

Quick run with my dogs.
Super easy run but I think it would have gone faster if my dogs didn’t decide to stop abruptly to shit, piss, smell and whatever.
In short, my dogs slowed me down …
Fun little jog anyways.

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Posted by on July 25, 2013 in Training Log

 

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