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.
