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5/3/1: Cycle 5 – 3s Week: Overhead Press: 2/13/15

13 Feb

Cycle 5 – 3s Week: Overhead Press: 2/13/15

Took a day off from work to take wife out tonight.
Decent sleep and felt good as I start my day (6/10).
Energy level was sustained and constant through my session.

I was thinking of switching some things around on upper body day but decided to do it next wave.
Plan is to do Pull/Chin-ups super sets only with Overhead press and Dips super sets only with Bench Press.
But today I will stick with what I have been doing.

Otherwise a good training session!

Info:

Body Weight: 166.6 lbs on 1/25/15
Pre-workout Warm-up Time: ~15 minutes
Training Time: 1 hr 5 mins
Fasted Time: ~10 hours
Sleep: ~7 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 8
OHP: 70 x 5
CU: BW X 8
OHP: 82.5 x 3
PU: BW X 8

Work Sets:
OHP: 97.5 x 3
CU: BW X 8
OHP: 110 x 3
PU: BW X 8
OHP: 125 x 4 (e1RM = 142)
CU: BW X 8

Sets was easy until the top set.
My goal was 5 reps on the top set bu only managed 4.
Still managed to be better e1RM compared to last session ….

Assistance Exercise(s):
Bench Press w/ FatGripz super set w/ Dips

Warm-up Set:

BP: 45 x 10
Dips: BW x 5

Work Sets:

BP: 100 x 10
Dips: BW x 8
– Rest 1 minute
BP: 100 x 10
Dips: BW x 5
– Rest 1 minute
BP: 100 x 10
Dips: BW x 4
– Rest 1.5 minute
BP: 100 x 10
Dips: BW x 3
– Rest 1.5 minute
BP: 100 x 10
Dips: BW x 3

Felt challenging and burns my arms!
Kroc Rows:

Left Arm: 120 x 19
Right Arm: 120 x 20

Should have started with my left arm.
No right back/hip issue this time but I did lose my grip after the 19th rep on my left arm.

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Posted by on February 13, 2015 in Training Log

 

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