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5/3/1: Cycle 3 – 1s Week: Overhead Press (150 x 1): 1/31/14

31 Jan

Cycle 3 – 1s Week: Overhead Press: 1/31/14

Only 3.8 hours of sleep before gym time but had around 6 hours the day before.
Felt average as I started my day (5/10).

Switched from Primatene to Bronkaid for EC Stack and I think it works better for me.
Felt more alert and energized with it making the rest of the session with good energy despite the lack of sleep!

Overall a good session!

Info:

Body Weight: 178 lbs on 1/26/14

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 30 mins

Fasted Time: ~9-10 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:
120 x 5
135 x 3
150 x 1 (e1RM = 150)

Tough sets.

At least I made the bare minimum this time!

Assistance Exercises:

Bench Press w/ Fat Gripz:

45 x 5/5

(47% of e1RM)
110 x 10
– 1.25 minute rest
110 x 10
– 1 minute rest
110 x 10
– 1.5 minute rest
110 x 10
– 2 minute rest
110 x 10

Easy sets.

Think I do bench better with a really tight stance, feet almost hugging the bench.

Bent-over Barbell Row:

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

Easy sets.

Barbell Curls w/ Fat Gripz:

45 x 5/5

55 x 12
– 30 second rest
55 x 8
– 30 second rest
55 x 5

It burns!

Dips:

BW x 5/5

BW+25 x 10
– 30 second rest
BW+25 x 8
– 30 second rest
BW+25 x 5

Tough sets as usual.

Dragon Flags:

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

Finish strong but painful!

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Posted by on January 31, 2014 in Training Log

 

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