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5/3/1: Cycle 3 – 3s Week: Overhead Press (140 x 1): 1/16/14

16 Jan

Cycle 3 – 3s Week: Overhead Press: 1/16/14

Really bad cycle of not getting enough sleep.
Only around 5 hours today but feeling decent as I left for the gym (6/10).

Started off decent but somehow I think I didn’t get enough sleep and not enough food the night before made me miss the top main set.
Actually, I messed up my spreadsheet and had Deadlifts progress only by 5 lbs and overhead press increase by 10 lbs the last couple cycles!
I accidentally had the numbers switched!

Otherwise the rest of the session seem to go well.

Info:

Body Weight: 179 lbs on 1/12/14

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:
110 x 3
125 x 3
140 x 1 (e1RM = 140)

Felt fine until the last set.

Assistance Exercises:

Bench Press w/ Fat Gripz:

45 x 5/5

(45% of e1RM)
105 x 10
– 1 minute rest
105 x 10
– 1 minute rest
105 x 10
– 1 minute rest
105 x 10
– 1 minute rest
105 x 10

Nice good sets.

Bent-over Barbell Row:

135 x 10
– 1.5 minute rest
135 x 10
– 1.75 minute rest
135 x 10
– 2 minute rest
135 x 10
– 2.25 minute rest
135 x 10

Some fatigue setting in.

Barbell Curls w/ Fat Gripz:

none

Forgot to add in my notebook and forgot to do them …

Dips:

BW x 5

BW+25 x 10
– 30 second rest
BW+25 x 8
– 30 second rest
BW+25 x 6

Tough sets.

Dragon Flags:

1 x 5
– 30 second rest
1 x 5
– 30 second rest
1 x 3

Was going to do sit-ups but wanted to make up for the earlier lifts so working on dragon flags instead now.

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Posted by on January 16, 2014 in Training Log

 

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