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
