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5/3/1: Cycle 16 – 5s Week: Overhead Press (115 x 8): 9/6/13

06 Sep

Cycle 16 – 5s Week: Overhead Press: 9/6/13

Around 6.5 hour sleep before work an a short nap.
Feeling above average as I finished work and get ready to the gym (6/10).

Energy level was steady the whole session and everything went smooth.
Overall a good session.

Info:

Body Weight: 175.8 lbs on 9/1/13

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 30 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+10 x 10

OHP: 70 x 5
CU: BW+10 x 10

OHP: 85 x 3
CU: BW+10 x 10

Work Sets (Superset with Chin-ups):
OHP: 90 x 5
CU: BW+10 x 10

OHP: 105 x 5
CU: BW+10 x 10

OHP: 115 x 8 (e1RM = 146)


feeling good as I started this lift (6/10).
First weighted Chin-ups in a while and felt decent enough to do.
Work sets 1-2 felt real easy.
Goal was 9 reps on the top set but lost my momentum on the last rep.
Good try …

Assistance Exercises:

Bench Press w/ Fat Gripz & Superset with Dips:

BP: 45 x 10
Dips: BW x 10

(45% of Training Max)

BP: 95 x 10
Dips: BW x 10
– 90 second rest

BP: 95 x 10
Dips: BW x 9
– 90 second rest

BP: 95 x 10
Dips: BW x 8
– 90 second rest

BP: 95 x 10
Dips: BW x 6
– 150 second rest

BP: 95 x 10
Dips: BW x 10

Dropped the weight a bit in hopes of improving my dip reps.
Bench was easy enough but still suffered a bit on the dips not getting all the desired reps.
Maybe drop the weight a bit more next time on the bench.

Barbell Bent-over Rows:

105 x 10
– 60 second rest
105 x 10
– 90 second rest
105 x 10
– 90 second rest
105 x 10
– 90 second rest
105 x 10

Increased the weight some more since last time and still felt easy enough to do.

Dumbbell Side Bends (w/ Fat Gripz):

none

Finisher:

Power Clean -> Overhead Press -> Overhead Squat

45 x 5
-60 second rest
45 x 5
-60 second rest
45 x 5
-90 second rest
45 x 5
-60 second rest
45 x 5

Decided to attempt a barbell complex.
Counting 1 rep for the whole movement.
Good thing I decided to attempt this with an empty bar at first as it gets you tired fast!

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Posted by on September 6, 2013 in Training Log

 

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