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5/3/1: Cycle 2 – 5s Week: Deadlift (310 x 5 / RM 270 x 10) & Overhead Press (125 x 5 / RP 95 x 12/6/4): 11/28/13

28 Nov

Cycle 2 – 5s Week: Deadlift & Overhead Press: 11/28/13

Good 6-7 hours sleep before I head out to the gym and feeling good (6/10).
Energy level was great for most of the session.
Think I may have back-loaded decently the night before.

Good session overall despite having a longer than planned session.

Info:

Body Weight: 178 lbs on 11/17/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 2 hr 15 mins

Fasted Time: ~10-12 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
220 x 3

Work Sets:
235 x 5
270 x 5
310 x 5 (e1RM = 362)

Rep Max Set:
270 x 10 (e1RM = 313)


Bar felt easy enough for all of the sets.
Made sure to try and keep my lower back nice and tight.
Felt like I could have done 2 more reps on the 3rd work set if I wanted to.
Think I could have done 2-3 more reps on the Rep Max set if I wanted to but just didn’t feel like it.

Overhead Press:

Warm-up Sets:
45 x 10
60 x 5
75 x 5
90 x 3

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

Rest Pause Sets:
95 x 12 (e1RM = 133)
-30 second rest
95 x 6
-30 second rest
95 x 4


Sets felt easy enough for all the sets until the Rest Pause sets.
Think I even had a slight energy boost before the 3rd work set.

* Damn, my ass looks good at this angle!

Assistance Exercises:

Kroc Rows:

Left Arm:

Warm-up Set: 110 x 5/5
Rep Max Set: 110 x 25

Right Arm:

Warm-up Set: 110 x 5/5
Rep Max Set: 110 x 25

Feeling good as I started this (7/10).
Really hurt my bare hands as it added more calluses on them.
Think I could have pushed 1 more rep but my will dropped.

Barbell Curls w/ Fat Gripz:

Warm-up Sets:
45 x 5/5

Rest Pause Sets:
55 x 12
– 30 second rest
55 x 8
– 30 second rest
55 x 4

Still charged (7/10) and think the Fat Gripz actually make this bearable.

Toes to Bar:

1 x 9
– 30 second rest
1 x 7
– 30 second rest
1 x 4
– 30 second rest
1 x 4
– 30 second rest
1 x 3

Energy level dipped slightly (6/10) but finished still feeling good.

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Posted by on November 28, 2013 in Training Log

 

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