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5/3/1: Cycle 16 – 1s Week: Overhead Press (130 x 4): 10/4/13

04 Oct

Cycle 16 – 1s Week: Overhead Press: 10/4/13

5 hour sleep and a couple naps before work.
Finished my shift and felt average as I set up to go to the gym (5/10).
Despite the poor amount of sleep I was able to do a decent session.

Info:

Body Weight: 178.6 lbs on 9/29/13

Pre-workout Warm-ups: 15 mins

Training Time: 1 hr 10 mins

Fasting Time: ~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+15 x 10

OHP: 70 x 5
CU: BW+15 x 10

OHP: 85 x 3
CU: BW+15 x 10

Work Sets (Superset with Fat Gripz Chin-ups):
OHP: 105 x 5
CU: BW x 9

OHP: 115 x 3
CU: BW x 8

OHP: 130 x 4 (e1RM = 147)


All sets felt easy enough until the top set.
Was close to get the goal of 5 reps but my left hit and core area started getting sore/cramped up preventing me to do it.
It’s weird that I have issues with the Fat grips doing chin-ups as I am usually stronger with them as opposed to pull-ups!

Assistance Exercises:

Bench Press w/ Fat Gripz & Superset with Dips:

BP: 45 x 10
Dips: BW x 10

(40% of Training Max)

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

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

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

BP: 95 x 10
Dips: BW x 7
– 120 second rest

BP: 95 x 10
Dips: BW x 5

Bench was easy enough but tiring out once I do the super set 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

Easy enough sets.

Dumbbell Side Bends (w/ Fat Gripz):

none

Finisher:

none

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Posted by on October 4, 2013 in Training Log

 

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