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5/3/1: Cycle 3 – 3s Week: Overhead Press: 11/14/14

14 Nov

Cycle 3 – 3s Week: Overhead Press: 11/14/14

Good amount of sleep and felt good as I start my day (6/10).
Energy level was fairly consistent through the session (6/10) and even spiked slightly when I finished (7/10).

Only issue I noticed is that my left elbow is still somewhat strained.
Great session overall!

Info:

Body Weight: 165.6 lbs on 11/2/14
Pre-workout Warm-up Time: ~15 minutes
Training Time: 0 hr 54 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: 55 x 5
PU: BW +30 X 6
OHP: 65 x 5
CU: BW +30 X 5
OHP: 80 x 3
PU: BW +30 X 6

Work Sets:
OHP: 95 x 3
CU: BW +30 X 6
OHP: 105 x 3
PU: BW +30 X 6
OHP: 120 x 5 (e1RM = 140)
CU: BW +30 X 5

All sets felt easy enough but my left elbow was acting up during the pull-ups.
Top set felt like I just made the goal rep.

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 minute
BP: 105 x 10
Dips: BW +30 x 3
– Rest 1 minute
BP: 105 x 10
Dips: BW +30 x 3
– Rest 1.25 minute
BP: 105 x 9
Dips: BW +30 x 3

Tough sets but made it all with less rest time than last session.

Kroc Rows:

Left Arm:
105 x 23

Right Arm:
105 x 23

Deload from last session.
Good sets and felt like I could have done 2-3 more extra if I wanted to.
Think I will try to get 30+ reps each arm before increasing the weight again.

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Posted by on November 14, 2014 in Training Log

 

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