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5/3/1: Cycle 4 – 5s Week: Overhead Press: 12/12/14

12 Dec

Cycle 4 – 5s Week: Overhead Press: 12/12/14

Decent sleep and felt average as I start the day (5/10).
Energy level improved for the session (6/10) but my hurt body parts are still acting up.

Not a bad session despite feeling like a gimp at times.

Info:

Body Weight: 166.4 lbs on 11/30/14
Pre-workout Warm-up Time: ~15 minutes
Training Time: 1 hr 28 mins
Fasted Time: ~12-14 hours
Sleep: ~7 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Wall Ball (2 x 10)

Main Lift(s):

Overhead Press superset w/ Fat Gripz Chin/Pull-ups:

Warm-up Sets:
OHP: 45 x 10
CU: BW X 5
OHP: 55 x 5
PU: BW X 7
OHP: 70 x 5
CU: BW X 7
OHP: 85 x 3
PU: BW X 7

Work Sets:
OHP: 90 x 5
CU: BW X 7
OHP: 105 x 5
PU: BW X 7
OHP: 115 x 6 (e1RM = 138)
CU: BW X 8

All sets until the 2nd work set felt easy.
Top set was above standard but not reach my goal of 7 reps.
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 x 6
– Rest 1.5 minute
BP: 105 x 10
Dips: BW x 8
– Rest 1 minute
BP: 105 x 8
Dips: BW x 5
– Rest 1.75 minute
BP: 105 x 8
Dips: BW x 5
– Rest 1.5 minute
BP: 105 x 7
Dips: BW x 4

Tough sets and going to deload next session.

Kroc Rows:

Left Arm:
105 x 30

Right Arm:
105 x 30

Right lower back/hip still acting up but managed to do 30 reps.
Going to try 35+ next.

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Posted by on December 12, 2014 in Training Log

 

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