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5/3/1: Cycle 5 – 3s Week: Overhead Press: 4/10/14

10 Apr

Cycle 5 – 3s Week: Overhead Press: 4/10/14

Only felt decent as I headed to the gym after walking my dogs (5/10).
Energy level improved as I did my warm-up sets (6/10) and boosted even more as I finished my main lift (7/10)!

Not sure what it is but I decided to use my elevation training mask for all my assistance exercises.
I guess I was motivated by training yesterday and I wanted to test myself.
Everything was tougher to do with the mask on as expected specially when I use limited rest between sets for assistance work.
Surprised myself with better than expected work output!

Overall an excellent training session!

Info:

Body Weight: 178 lbs on 4/5/14

Pre-workout Warm-up Time: 20 minutes

Training Time: 1 hr 47 mins

Fasted Time: ~10 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:
100 x 3
115 x 3
130 x 4 (e1RM = 147)

Sets felt easy for the most part.

Got my goal of 4 reps on the top set.

Think if my belt was tighter I could have done 5 reps.

Assistance Exercises:

Bench Press w/ Fat Gripz & Elevation Training Mask:

45 x 10

(50% of e1RM)

(Mask setting: 3000 feet)
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

Sets were marginally easy enough and I think would be much easier if I didn’t have my mask on.

Bent-over Barbell Row & Elevation Training Mask:

(Mask setting: 3000 feet)

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 7

Think I am doing the reps too quickly.
Made me lose my breath not letting me do the required reps starting with the 3rd set.

Barbell Curls w/ Fat Gripz & Elevation Training Mask:

45 x 5/5

(Mask setting: 3000 feet)
45 x 16
– 30 second rest
45 x 12
– 30 second rest
45 x 8

Somehow slightly better than last session on the 1st rest pause set even with the mask.
Arms burned!

Dips w/ Elevation Training Mask:

BW x 5/5

(Mask setting: 3000 feet)

BW x 12
– 30 second rest
BW x 10
– 30 second rest
BW x 8

Must have gotten my second wind!
Much better than last session and I even have my mask on!

Farmers Walk w/ Elevation Training Mask:

(Mask setting: 3000 feet)

Work: 30 seconds
Rest: 1 minute
Sets: 10
Weight: 35 + 35 dumbbells

Originally planned to do sit ups but was motivated to do something different.
During first 5 rest times I did some core work (planks, sit-ups, reverse sit-ups, leg raises).
Later rest times I just rested and try to catch my breath as grip was giving up and crying.

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Posted by on April 10, 2014 in Training Log

 

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