Cycle 3 – 1s Week: Overhead Press: 11/28/14
Decent sleep and felt average as I start the day (5/10).
Energy level improved for the session (6/10) but my left elbow was still acting up.
Decent session but was upset with myself by not getting my goal reps on my main lift.
But I did more than necessary.
Info:
Body Weight: 165.6 lbs on 11/2/14
Pre-workout Warm-up Time: ~15 minutes
Training Time: 1 hr 12 mins
Fasted Time: ~12-13 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 5
OHP: 65 x 5
CU: BW +30 X 6
OHP: 80 x 3
PU: BW +30 X 6
Work Sets:
OHP: 100 x 5
CU: BW +30 X 6
OHP: 115 x 3
PU: BW +30 X 6
OHP: 125 x 2 (e1RM = 133)
CU: BW +30 X 8
All sets felt easy enough.
Had difficulty getting my goal rep of 4 on the top set and only made 2.
But it is still more than the requirement for the day.
I’ll call it a bad day with the left elbow acting up.
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 3
– Rest 1 minute
BP: 105 x 9
Dips: BW +30 x 3
– Rest 1 minute
BP: 105 x 8
Dips: BW +30 x 2
– Rest 1.25 minute
BP: 105 x 8
Dips: BW +30 x 2
Tough sets and left elbow started acting up.
Kroc Rows:
Left Arm:
105 x 25
Right Arm:
105 x 25
Couple more reps compared to last session.
Left elbow still annoying me.
Think I could have done more if my lower back was tighter/arched more.
