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5/3/1: Cycle 2 – 1s Week: Overhead Press: 10/10/14

10 Oct

Cycle 2 – 1s Week: Overhead Press: 10/10/14

Decent sleep and actually felt good as I left for the gym (6/10).
Unfortunately my sustained energy kept the same level until it deteriorated as I did my accessory work.

Think the craptastic sleep and diet I had the last couple days is what’s causing today’s issues.
At least managed to do well on my main lift.

Skipped the core work but managed to do the important stuff.

Info:

Body Weight: 165.4 lbs on 10/5/14
Pre-workout Warm-up Time: 15 minutes
Training Time: 1 hr 1 mins
Fasted Time: ~9-10 hours
Sleep: 7 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Wall Ball (3 x 8)

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 5
OHP: 65 x 5
CU: BW +25 X 6
OHP: 75 x 3
PU: BW +25 X 7

Work Sets:
OHP: 95 x 5
CU: BW +25 X 6
OHP: 1100 x 3
PU: BW +25 X 6
OHP: 120 x 4 (e1RM = 136)
CU: BW +25 X 6

Press sets was easy enough.
Had at least 1 more rep saved on the top set.
Chin/Pull-ups was tougher today though.

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 5
– Rest 1 minute
BP: 105 x 10
Dips: BW +25 x 5
– Rest 1 minute
BP: 105 x 10
Dips: BW +25 x 3
– Rest 1.25 minute
BP: 105 x 8
Dips: BW +25 x 3
– Rest 1.25 minute
BP: 105 x 7
Dips: BW +25 x 3

Tough sets.
Couple extra reps on the press compared to last session.
Dips was super tough today though.

Kroc Rows:

Left Arm:
120 x 20

Right Arm:
120 x 20

Sets felt tougher than usual, specially when I finally had to do the right side.
Wore out and decided to skip the core work and went home.

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Posted by on October 10, 2014 in Training Log

 

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