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5/3/1: Cycle 16 – 3s Week: Overhead Press (125 x 6): 9/20/13

20 Sep

Cycle 16 – 3s Week: Overhead Press: 9/20/13

Good 7 hours of sleep before work.
Think I carbed up well the night before as I felt good while prepping to go to the gym after work (6/10).

Info:

Body Weight: 177 lbs on 9/16/13

Pre-workout Warm-ups: 15-20 mins

Training Time: 1 hr 0 mins

Fasting Time: ~4-5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

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 Fat Gripz Chin-ups):
OHP: 95 x 3
CU: BW x 8

OHP: 110 x 3
CU: BW x 7

OHP: 125 x 6 (e1RM = 150)


Sets felt easy enough.
Able to make the top set goal with 1 in the tank.

Assistance Exercises:

Bench Press w/ Fat Gripz & Superset with Dips:

BP: 45 x 10
Dips: BW x 10

(40% of Training Max)

BP: 85 x 10
Dips: BW x 10
– 90 second rest

BP: 85 x 10
Dips: BW x 10
– 60 second rest

BP: 85 x 10
Dips: BW x 8
– 90 second rest

BP: 85 x 10
Dips: BW x 10
– 90 second rest

BP: 85 x 10
Dips: BW x 10

Dropped the weight a bit and made most of my sets on the dips!

Barbell Bent-over Rows:

135 x 10
– 60 second rest
135 x 10
– 60 second rest
135 x 10
– 60 second rest
135 x 10
– 60 second rest
135 x 10

Nice sets.
Started off feeling easy and the last couple started feeling more difficult.

Dumbbell Side Bends (w/ Fat Gripz):

none

Finisher:

none

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Posted by on September 20, 2013 in Training Log

 

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