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

28 Mar

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

Feeling good as I drive to the gym.
Energy level stayed constant through the session until the end.

Felt somewhat worn out as I finished the session.
Decent overall but still needs improvement.

Info:

Body Weight: 177.6 lbs on 3/23/14

Pre-workout Warm-up Time: 18-20 minutes

Training Time: 1 hr 30 mins

Fasted Time: ~10-11 hours

Sleep: 6 hours

Pre-workout Warm-ups:

Foam Rolling
Limber 11
Dynamic Stretching
Mini-Band Exercises

Wall Ball (1 x 10)

Main Lift(s):

Overhead Press:

Warm-up Sets:
45 x 5/5
60 x 5
70 x 5
85 x 3

Work Sets:
95 x 5
105 x 5
120 x 5 (e1RM = 140)

Sets felt easy enough.

Felt like I saved 1 rep on the top set.

Assistance Exercises:

Bench Press w/ Fat Gripz:

45 x 10

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

Nice easy sets.
Bar felt light!

Bent-over Barbell Row:

135 x 10
– 1 minute rest
135 x 10
– 1 minute rest
135 x 8
– 1 minute rest
135 x 8
– 1 minute rest
135 x 8

Better than last session but not good enough.

Still need to build up my endurance!

Barbell Curls w/ Fat Gripz:

45 x 5/5

45 x 16
– 30 second rest
45 x 10
– 30 second rest
45 x 8

Arms are jello!

Dips:

BW x 5/5

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

Arms even more Jello!

Sit Ups:

1 x 20
– 30 second rest
1 x 16
– 30 second rest
1 x 12
– 30 second rest
1 x 8
– 30 second rest
1 x 6

Tired once I finished (5/10).

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Posted by on March 28, 2014 in Training Log

 

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