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5/3/1: Cycle 3 – 5s Week: Overhead Press (135 x 4 Failed): 1/2/14

02 Jan

Cycle 3 – 5s Week: Overhead Press: 1/2/14

Not much sleep again.
Only around 4-5 hours but I started the day feeling good (6/10).

Was rushing out and forgot to take my Pre (200 mg caffeine tab, 2g tyrosine, 500 mg Vitamin B6).
Think if I had at least the caffeine tab it would have made me not fail my main lift …

Otherwise a decent session anyways.

Info:

Body Weight: 181 lbs on 12/29/13

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 30 mins

Fasted Time: ~7-8 hours

Pre-workout Warm-ups:

Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises

Main Lift(s):

Overhead Press:

Warm-up Sets:
45 x 5/5
65 x 5
80 x 5
95 x 3

Work Sets:
105 x 5
120 x 5
135 x 4 (e1RM = 153)

I was feeling strong until the top set (7/10).

Think it is a combination of nearing my max for the lift (e1RM of 160 PR before) and the inadequate sleep I have been getting.

Hoping to make it up on the next session and not stall again.

Also was working on removing that excessive layback I tend to do with the press.

Assistance Exercises:

Bench Press w/ Fat Gripz:

45 x 5/5
(40% of e1RM)

90 x 10

– 30 second rest
90 x 10
– 1 minute rest
90 x 10
– 1 minute rest
90 x 10
– 1 minute rest
90 x 10

Think my mind wanted to make up for that lost rep on the main lift.

Felt good and easy sets.

Bent-over Barbell Row:

135 x 10
– 1 minute rest
135 x 10
– 1 minute rest
135 x 10
– 1.5 minute rest
135 x 10
– 1 minute rest
135 x 10

Added some more weight and did them nice and easy.

Barbell Curls w/ Fat Gripz:

45 x 5

45 x 15
– 30 second rest
45 x 8
– 30 second rest
45 x 8

Surprised that I didn’t do as much reps as the tricep extensions I did on the bench day.

Maybe I was getting tired.

Dips:

BW x 5

BW x 10
– 30 second rest
BW x 8
– 30 second rest
BW x 6

Decided to start doing dips again.

Nice tough sets.

Sit-ups:

1 x 20
– 30 second rest
1 x 10
– 30 second rest
1 x 10
This just burns my core!

Will try for 20 each set then add weights.

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Posted by on January 2, 2014 in Training Log

 

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