Cycle 15 – 3s Week: Overhead Press: 8/9/13

Around 6.5 hours sleep before work.
Felt decent after work and have myself get ready to go to the gym (6/10).
Decent session overall.

Thing that stood out the most was another person came up to me wondering what training I am doing.
Told the kid about strength training and wants me to show him a thing or two.
We will see if he shows up on my next session Monday when I do squats …

Info:

Body Weight: 178 lbs on 8/5/13

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 15 mins

Fasting Time: ~8-9 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: 95 x 3
CU: BW x 10

OHP: 105 x 3
CU: BW x 10

OHP: 120 x 6 (e1RM = 144)


Sets felt easy enough.
Chin-ups was sucky when I started them with my warm-up sets but improved as I actually warmed up.
Happy I achieved my top set rep with at least 1 more in the bank!

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
– 90 second rest

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

BP: 100 x 10
Dips: BW x 6
– 90 second rest

BP: 100 x 10
Dips: BW x 3
– 90 second rest

BP: 100 x 10
Dips: BW x 3

Made really controlled movements on the bench, made it harder to do with such a light weight.

But it made my arms burn and the dips are still difficult superset with it.
Barbell Bent-over Rows:

95 x 10
– 30 second rest
95 x 10
– 30 second rest
95 x 10
– 30 second rest
95 x 10
– 30 second rest
95 x 10

Originally wanted to do rows with the Fat Gripz but my left elbow scremed when I attempted my first rep!

So just regular rows with a nice explosive pull today.

Nice and easy!

Dumbbell Side Bends (w/ Fat Gripz):

none

Finisher:

Advanced Burpees w/ Chin-ups:

1 x 5
– 30 second rest
1 x 5
– 30 second rest
1 x 5
– 45 second rest
1 x 5
– 45 second rest
1 x 5

Started feeling good after talking to some kid about strength training.
Decided to do advanced burpees instead of my 5 minute jump rope.
Good times!