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5/3/1: Cycle 15 – 1s Week: Overhead Press (125 x 5): 8/23/13

23 Aug

Cycle 15 – 1s Week: Overhead Press: 8/23/13

Had a couple of naps before I finally was able to sleep for 5 hours before work.
Couple more naps after and think that added well enough to make me feel decent as I started to go to the gym after work (6/10).

Energy level boosted nicely after my warm-up sets (7/10) and stayed that way the rest of the session!
Good session overall and helped motivate me considering my lacktastic previous session a couple days ago!


Info:

Body Weight: 175.4 lbs on 8/18/13

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 15 mins

Fasting Time: ~10-11 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: 100 x 5
CU: BW x 10

OHP: 115 x 3
CU: BW x 10

OHP: 125 x 5 (e1RM = 146)


Nice sets.
Energy level boosted starting with the 1st work set (7/10).
Finished with my goal of 5 reps on the top set with 1 more saved in the tank!

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 7
– 90 second rest

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

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

BP: 100 x 10
Dips: BW x 4

Bench press sets felt easy enough but my arms keeps feeling on fire when I do my dips afterwards and not able to get my desired reps.

Barbell Bent-over Rows:

100 x 10
– 60 second rest
100 x 10
– 60 second rest
100 x 10
– 60 second rest
100 x 10
– 60 second rest
100 x 10

All reps felt super easy today somehow.
Think I made my form proper this time.

Dumbbell Side Bends (w/ Fat Gripz):

none

Finisher:

Advanced Burpees w/ Chin-ups & Toes to Bar:

1 x 5
– 90 second rest
1 x 4
– 90 second rest
1 x 3
– 60 second rest
1 x 2
– 30 second rest
1 x 1

Still feeling good so decided to do some burpees with a chin up and toes to bar done with each rep.
Good times!

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Posted by on August 23, 2013 in Training Log

 

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