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5/3/1: Cycle 4 – 5s Week: Overhead Press: 2/28/14

28 Feb

Cycle 4 – 5s Week: Overhead Press: 2/28/14

First training session after a couple weeks off due to sickness and recovering from it.
Slept around 6 hours and felt good as I started off to the gym (6/10).

I should have dropped the weight some considering I just recovered from a double infection but I was being stubborn.
Paid for it by not able to finish my whole session the way I wanted to and even stalled on the main lift.

Think I will finish off the 3s week and see from there if I will deload and start Cycle 5 early with much lighter weights or move on.

Info:

Body Weight: 174 lbs on 2/23/14

Pre-workout Warm-up Time: 20-25 minutes

Training Time: 0 hr 54 mins

Fasted Time: ~10-11 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 3 (e1RM = 148) Stall

Tough sets.

Was trying to do something new from a Rippetoe video on OHP.

Trying to push my hips forward first then press.

Think I was overdoing it and made me miss my reps on the top set.

Assistance Exercises:

Bench Press w/ Fat Gripz:

45 x 10

105 x 10
130 x 10
150 x 10

First 2 sets was easy enough but the 3rd was tough!

Bent-over Barbell Row:

140 x 10
– 1.5 minute rest
140 x 10
– 1.5 minute rest
140 x 8
– 1.5 minute rest
140 x 6
– 1.5 minute rest
140 x 5

Tough sets and somehow got really fatigued.

Finish the day with this and skipped the rest.

Barbell Curls w/ Fat Gripz:

none

Dips:

none

Dragon Flags:

none

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Posted by on February 28, 2014 in Training Log

 

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