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
