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.