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5/3/1: Cycle 2 – 5s Week: Overhead Press: 9/12/14

12 Sep

Cycle 2 – 5s Week: Overhead Press: 9/12/14

Woke up too early and didn’t get the longer amount of sleep I wanted.
Energy level was just decent from start until I did my accessory work.

Performance today was not as good as I wanted it to be but still managed most of what I wanted to do.
I guess that sleep hurt me a little.

I think I could have a shorter session if I didn’t BS a little with someone I know at the gym.
Decent session and can be improved upon.

Info:

Body Weight: 165 lbs on 9/7/14
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 35 mins
Fasted Time: ~11-12 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 7
OHP: 50 x 5
PU: BW X 6
OHP: 65 x 5
CU: BW X 6
OHP: 75 x 3
PU: BW X 6

Work Sets:
OHP: 85 x 5
CU: BW X 6
OHP: 95 x 5
PU: BW X 6
OHP: 110 x 6 (e1RM = 132)
CU: BW X 9

Sets all felt easy enough.
Missed the top set goal by 1 rep as I needed to save at least 1 rep in the tank.

 

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 6
– Rest 1 minute
BP: 100 x 10
Dips: BW x 4
– Rest 1.25 minute
BP: 100 x 7
Dips: BW x 3
– Rest 1.25 minute
BP: 100 x 7
Dips: BW x 3

Bench and dips was tough today.
Arms were crying!

 

Kroc Rows:

Warm-up Sets:
Left Arm: 100 x 5/5
Right Arm: 100 x 5/5

Work Sets:
Left Arm: 100 x 25
Right Arm: 100 x 25

Felt tougher today but did I have been increasing the weight by 10 lbs last couple sessions.
At least I made my minimum 25 reps each arm.
Think next session I will do 2 AMRAP sets and forego the warm-up sets.

 

Body Saw Planks w/ Sliders:

1  x 17
– 30 second rest
1  x 12
– 30 second rest
1  x 10
– 30 second rest
1  x 10
– 30 second rest
1  x 10

Damn, I was tired and dying on these today.

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Posted by on September 12, 2014 in Training Log

 

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