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5/3/1: Cycle 1 – 5s Week: Deadlift (320 x 5 / RM 235 x 12) & Overhead Press (125 x 5 / RP 90 x 10/5/3): 11/7/13

07 Nov

Cycle 1 – 5s Week: Deadlift & Overhead Press: 11/7/13

Good 6.5 hours sleep before I took my dogsd out for a short walk then a hot shower to prep myself then the gym.
Still feel average as I arrived at the gym and didn’t feel better until I finish my deadlift warm-up sets.
Still didn’t realize my numbers are off until the weekend …

* I accidentally used the 3s week weight numbers instead of the 5s week!

I did rush due to the wife needing the car right after my lifting session …
So my Pre-workout warm-up was shorter and probably why I didn’t feel better until I finished my deadlift warm-up sets.
Good session overall and energy level was pretty steady the rest of the session.

Info:

Body Weight: 176.6 lbs on 11/3/13

Pre-workout Warm-up Time: 15 minutes

Training Time: 1hr 40 mins

Fasted Time: ~10 hours

Pre-workout Warm-ups:

Limber 11
Dynamic Stretching

Main Lift(s):

Deadlift:

Warm-up Sets:
145 x 5
180 x 5
215 x 3

Work Sets:
250 x 5
285 x 5
320 x 5 (e1RM = 373)

Rep Max Set:
235 x 12 (e1RM = 329)


Sets felt easy enough and could have done 2 more reps on the 2nd and 3rd work sets.
Energy level pumped up a bit as I was about to start the Rep Max Set (7/10).
Felt like I could have pushed another 1-2 reps if I wanted to go to failure in the RP set.
And unfortunately someone blocked the last half of the RP set …

Overhead Press:

Warm-up Sets:
45 x 10
55 x 5
70 x 5
85 x 3

Work Sets:
95 x 5
110 x 5
125 x 5 (e1RM = 146)

Rest Pause Sets:
90 x 10 (e1RM = 120)
-30 second rest
90 x 5
-30 second rest
90 x 3


Sets felt easy enough until the top work set.
Rep max set was tough but still felt like I had 1 more rep saved in the tank if I wanted to go to failure.

Assistance Exercises:

Kroc Rows:

Left Arm:

Warm-up Set: 100 x 5

Rep Max Set: 100 x 20

 

Right Arm:

Warm-up Set: 100 x 5

Rep Max Set: 100 x 20

 

Originally wanted to do 2 warm-up sets but decided against it for now, and I was rushing.

Disappointed that I was not able to get 25 reps due to both grip and mental weakness.

Barbell Curls:

Warm-up Sets:
45 x 5

Rest Pause Sets:
45 x 12
– 30 second rest
45 x 8
– 30 second rest
45 x 5

Surprised that I was not able to do as much reps compared to the tricep extensions.

It’s a start …

Ab Work:

None

Did plenty of ab work during my conditioning class yesterday so decided to skip it today.

I was rushing anyways to get back home.

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Posted by on November 7, 2013 in Training Log

 

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