Cycle 1 – 1s Week: Overhead Press: 8/28/14

Decent sleep quality but woke up earlier than planned.
Really need to stop drinking water too late into the night.
Feeling good as I left for the gym (6/10).
Strange enough, energy level was decent throughout the session BUT I was worn out after the last set of each accessory exercise.
I get enough of a breather as I setup for the next exercise to feel better.

Left with a good session to start my day!

Info:

Body Weight: 165.5 lbs on 8/10/14
Pre-workout Warm-up Time: 19 minutes
Training Time: 1 hr 15mins
Fasted Time: ~12 hours
Sleep: 6 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Rowing Machine (3 minutes)

Main Lift(s):

Overhead Press superset w/ Chin/Pull-ups:

Warm-up Sets:
OHP: 45 x 10
CU: BW X 8
OHP: 50 x 5
PU: BW X 6
OHP: 60 x 5
CU: BW X 6
OHP: 75 x 3
PU: BW X 6

Work Sets:
OHP: 85 x 3
CU: BW X 6
OHP: 100 x 3
PU: BW X 6
OHP: 110 x 5 (e1RM = 134)
CU: BW X 6

Sets felt real easy today.
Top set was 1 rep over my goal and felt like I had at least 1 more easily.

Assistance Exercises:

Bench Press w/ Fat Gripz superset w/ Dips:
Warm-up Set:
BP: 45 x 10
Dips: BW x 5

Work Sets:
BP: 100 x 10
Dips: BW x 6
– Rest 1 minute
BP: 100 x 10
Dips: BW x 5
– Rest 1 minute
BP: 100 x 10
Dips: BW x 4
– Rest 1.5 minute
BP: 100 x 7
Dips: BW x 4
– Rest 1.75 minute
BP: 100 x 7
Dips: BW x 3

Bench was made more difficult with dips added.
Felt worn out by the last set.

Kroc Rows:

Warm-up Sets:
Left Arm: 80 x 5/5
Right Arm: 80 x 5/5

Work Sets:
Left Arm: 80 x 30
Right Arm: 80 x 30

Felt good as I started.
But felt worn out as I finished.

Body Saw Planks w/ Sliders:

1  x 15
– 30 second rest
1  x 12
– 30 second rest
1  x 13
– 30 second rest
1  x 13
– 30 second rest
1  x 12

Originally wanted to do Pike to Body Saw Planks.
But was having issues with the pike so just did body saw planks.
Damn these are tougher than it looks!