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5/3/1: Cycle 1 – 1s Week: Deadlift (340 x 3 /RM 270 x 8) & Overhead Press (130 x 3 / RP 105 x 8/4/3): 11/21/13

21 Nov

Cycle 1 – 1s Week: Deadlift & Overhead Press: 11/21/13

Around 6 to 6.5 hours of sleep.
Felt good as I started at the crack of dawn to go to the gym (6/10).
Weights felt heavier today and probably due to it being 1s week and all exercises weights are increased some.

Good session overall despite struggling more than usual.

Info:

Body Weight: 178 lbs on 11/17/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1 hr 45 mins

Fasted Time: ~9-10 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:
270 x 5
305 x 3
340 x 3 (e1RM = 374)

Rep Max Set:
270 x 8 (e1RM = 342)

https://www.youtube.com/watch?v=4p_85bwPOqg
Work sets somehow felt heavier than I was expecting.
Goal was 2 reps on the 3rd work set but was able to push a 3rd while using a mix grip the whole set.
Think I had a quick but short energy surge as I started the Rep Max set.
Felt I could have done 1-2 more reps to failure but somehow chose to end at the 8th rep.
All reps during the Rep Max set are double overhand.

Overhead Press:

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

Work Sets:
105 x 5
115 x 3
130 x 3 (e1RM = 143)

Rest Pause Sets:
105 x 8 (e1RM = 143)
-30 second rest
105 x 4
-30 second rest
105 x 3

https://www.youtube.com/watch?v=MUOu1MTC-Iw
Was having some difficulties with the press today also, felt heavier somehow.
Goal was 2 reps on the 3rd set but managed to push a 3rd.
Rest Pause sets was brutal and tired me out.

Assistance Exercises:

Kroc Rows:

Left Arm:

Warm-up Set: 105 x 5
Rep Max Set: 105 x 22

Right Arm:

Warm-up Set: 105 x 5
Rep Max Set: 105 x 22

Energy level dropped when I finished the press (5/10).
Grip wasn’t feeling good today somehow.
Increased the weight slightly and at least managed over 20 reps, even though I wanted to get 25 …

Barbell Curls:

Warm-up Sets:
45 x 5

Rest Pause Sets:
50 x 15
– 30 second rest
50 x 10
– 30 second rest
50 x 8

Not too tired but also not feeling improved (5/10).
Stopped at 15 reps on the 1st set and 10 on teh 2nd set due to just getting bored …
Felt like I could have done at least 2-3 more easy reps if I really wanted too ..

Ab work:

None

Did some decent amount of ab work during the S&C class yesterday so just skipped it today.

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Posted by on November 21, 2013 in Training Log

 

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