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.
