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5/3/1: Cycle 3 – 5s Week: Overhead Press: 10/31/14

31 Oct

Cycle 3 – 5s Week: Overhead Press: 10/31/14

Decent sleep for once but had really poor amount of sleep the last few days.
Only felt decent as I started my day (5/10) and didn’t improve much the whole session.

Only managed the bare minimum on the main lift and the accessory work was tough.
Mentally felt like I should quit halfway through the accessory work but pushed through.

Could have been a bad day due to the poor rest the last few days.

Info:

Body Weight: 165 lbs on 10/20/14
Pre-workout Warm-up Time: 10-15 minutes
Training Time: 1 hr 4 mins
Fasted Time: ~10-11 hours
Sleep: ~7-7.5 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Wall Ball (2 x 10)

Main Lift(s):

Overhead Press superset w/ Chin/Pull-ups:

Warm-up Sets:
OHP: 45 x 10
CU: BW X 5
OHP: 55 x 5
PU: BW +30 X 5
OHP: 65 x 5
CU: BW +30 X 6
OHP: 80 x 3
PU: BW +30 X 5

Work Sets:
OHP: 85 x 5
CU: BW +30 X 6
OHP: 100 x 5
PU: BW +30 X 5
OHP: 115 x 5 (e1RM = 134)
CU: BW +30 X 5


All sets felt easy enough.
But I wanted to do 6 reps on the top set and only did the minimum of 5 reps with 1 possibly saved 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: 105 x 10
Dips: BW +30 x 5
– Rest 1 minute
BP: 105 x 10
Dips: BW +30 x 5
– Rest 1.5 minute
BP: 105 x 10
Dips: BW +30 x 3
– Rest 1.5 minute
BP: 105 x 10
Dips: BW +30 x 3
– Rest 1.75 minute
BP: 105 x 9
Dips: BW +30 x 2

Tough sets and almost quit after the 3rd set.

Kroc Rows:

Left Arm:
120 x 16
Right Arm:
120 x 16

Tough sets and energy level dropped a bit. (5/10)

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Posted by on October 31, 2014 in Training Log

 

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