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5/3/1: Cycle 1 – 3s Week: Deadlift (320 x 3 / RM 250 x 12) & Overhead Press (125 x 3 / RP 95 x 11/5/3): 11/15/13

15 Nov

Cycle 1 – 3s Week: Deadlift & Overhead Press: 11/15/13

Around 6.5 hours sleep before work.
Yesterday I did some foam rolling only as my new Yoga DVD didn’t arrive yet.
Think it helped as I didn’t feel tight all night.

Started off feeling average as I arrived at the gym (5/10).
Energy level improved as I finished my pre-workout warm-ups (6/10) and even better as I finished the deadlift warm-up sets!
Alert and focused the rest of the session!

Longest session I had in a while and probably due to me talking and asking for some advice between sets to another lifter I see moving weights heavy and properly.
Otherwise another great session!

Info:

Body Weight: 176.6 lbs on 11/3/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 2hr 0 mins

Fasted Time: ~10-11 hours

Pre-workout Warm-ups:

Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises

Main Lift(s):

Deadlift:

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

Work Sets:
250 x 3
285 x 3
320 x 3 (e1RM = 352)

Rep Max Set:
250 x 12 (e1RM = 350)


All sets felt easy enough today somehow.
All reps are done with a double overhand grip too!
I do feel like I am pulling the bar too slow and should explode more.
Also think I may need to take an extra second to adjust my resets between reps and drop my hip more.
Think I focused more on this on the Rep Max set and was able to fix it a bit.
During the Rep Max set my belt started digging into my right hip so decided to do the rest of the reps without it.

Overhead Press:

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

Work Sets:
95 x 3
110 x 3
125 x 3 (e1RM = 137)

Rest Pause Sets:
95 x 11 (e1RM = 130)
-30 second rest
95 x 5
-30 second rest
95 x 3

All sets felt easy enough until the Rest Pause sets.

Still feeling good as I did them (7/10).

Assistance Exercises:

Kroc Rows:

Left Arm:

Warm-up Set: 100 x 5/5
Rep Max Set: 100 x 24

Right Arm:

Warm-up Set: 100 x 5/5
Rep Max Set: 100 x 27

Still feeling good as I started this (7/10).
Happy I managed to do more reps compared to last session.
My grip feels better today too.
I may or may not increase the weight next session.

Barbell Curls:

Warm-up Sets:
45 x 5/5

Rest Pause Sets:
45 x 23
– 30 second rest
45 x 13
– 30 second rest
45 x 8

Surprised myself in this as I doubled the reps on the 1st set compared to the last session!
Just did them at a nice and steady rate too.
In fact all sets was much more compared to last session!
Definitely a slight weight increase next time!

Hanging Leg Raise (Toes-to-Bar):

1 x 10
– 30 second rest
1 x 6
– 30 second rest
1 x 4

Felt good enough that I decided to do some hanging leg raise for ab work.
Energy level dipped slightly before I started this (6/10) but still finished strong!

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Posted by on November 15, 2013 in Training Log

 

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