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5/3/1: Cycle 2 – 3s Week: Overhead Press: 9/26/14

26 Sep

Cycle 2 – 3s Week: Overhead Press: 9/26/14

A little less sleep than I wanted today.
Felt average as I dragged myself to the gym (5/10)but felt better as I started my warm-up sets.

Decided to do Wall Balls instead of Rowing Machine as part of my pre-workout warm-ups and like it.
Helped grease myself up for the presses.

Good session for the main lift and decent on my accessory work.

Info:

Body Weight: 165 lbs on 9/7/14
Pre-workout Warm-up Time: 20 minutes
Training Time: 1 hr 29 mins
Fasted Time: ~11-13 hours
Sleep: 6 hours

 

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Wall Ball (2 x 5, 1 x 10)

 

Main Lift(s):

Overhead Press superset w/ Chin/Pull-ups:

Warm-up Sets:
OHP: 45 x 10
CU: BW X 5
OHP: 50 x 5
PU: BW +25 X 7
OHP: 65 x 5
CU: BW +25 X 7
OHP: 75 x 3
PU: BW +25 X 7

Work Sets:
OHP: 90 x 3
CU: BW +25 X 7
OHP: 100 x 3
PU: BW +25 X 10
OHP: 115 x 5 (e1RM = 134)
CU: BW +25 X 11

Sets felt easy enough.
Top set had 1 rep saved in the bank.
Last 2 sets of Chin/Pull-ups was much more due to getting motivated watching a chick check me out.

 

Assistance Exercises:

Bench Press w/ Fat Gripz superset w/ Dips:

Warm-up Set:
BP: 45 x 10
Dips: BW x 5

Work Sets:
BP: 105 x 10
Dips: BW +25 x 6
– Rest 1 minute
BP: 105 x 10
Dips: BW +25 x 4
– Rest 1 minute
BP: 105 x 7
Dips: BW +25 x 4
– Rest 1.25 minute
BP: 105 x 7
Dips: BW +25 x 4
– Rest 1.25 minute
BP: 105 x 7
Dips: BW +25 x 3

Tough sets.
Hope to add more reps next time.

 

Kroc Rows:

Left Arm:
115 x 15
115 x 20

Right Arm:

115 x 15.
115 x 20

Felt decent enough and decided to add 5 lbs more from last session.

 

Body Saw Planks w/ Sliders:

1  x 18
– 30 second rest
1  x 15
– 30 second rest
1  x 14
– 30 second rest
1  x 12
– 30 second rest
1  x 10

More reps than last time.

Fatigued but not as bad as last session.

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Posted by on September 26, 2014 in Training Log

 

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