RSS

5/3/1: Cycle 1 – 1s Week: Overhead Press: 8/28/14

28 Aug

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!

Advertisements
 
Leave a comment

Posted by on August 28, 2014 in Training Log

 

Tags: , , , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: