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5/3/1: Cycle 4 – 3s Week: Overhead Press: 12/26/14

26 Dec

Cycle 4 – 3s Week: Overhead Press: 12/26/14

Good amount of sleep and average feeling as I start the day (5/10).
Felt a little better on the drive to gym as my Pre started kicking in (6/10).
Energy level was somewhat sustained except for a short energy burst while doing the work sets of the main lift.

Great session overall.

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Info:

Body Weight: 166.4 lbs on 11/30/14
Pre-workout Warm-up Time: ~15 minutes
Training Time: 1 hr 8 mins
Fasted Time: ~13-14 hours
Sleep: ~8 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Wall Ball (2 x 8)
Ball Slam (1 x 8)

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: 95 x 3
CU: BW X 7
OHP: 110 x 3
PU: BW X 7
OHP: 125 x 5 (e1RM = 146)
CU: BW X 7

Good sets and all felt easy enough.
Finished the top set goal with 1 rep to spare.

Assistance Exercises:

Bench Press w/ Fat Gripz superset w/ Dips:

Warm-up Set:
BP: 45 x 10
Dips: BW x 5

Work Sets:
BP: 100 x 10
Dips: BW x 6
– Rest 1.5 minute
BP: 100 x 10
Dips: BW x 5
– Rest 1 minute
BP: 100 x 10
Dips: BW x 3
– Rest 1.25 minute
BP: 100 x 9
Dips: BW x 3
– Rest 1.25 minute
BP: 100 x 7
Dips: BW x 2
Dropped the weight a bit.

Still tough to do somehow.

Kroc Rows:

Left Arm:
105 x 35

Right Arm:
105 x 27

Left arm was great.
Right arm had my right back/hip area at out and couldn’t match it up.

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Posted by on December 26, 2014 in Training Log

 

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