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!
