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5/3/1: Cycle 3 – 1s Week: Overhead Press: 11/28/14

28 Nov

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.

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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.

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Posted by on November 28, 2014 in Training Log

 

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