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5/3/1: Cycle 5 – 1s Week: Overhead Press: 2/27/15

27 Feb

Cycle 5 – 1s Week: Overhead Press: 2/27/15

Good amount of sleep and felt average as I start my day (5/10).
Energy level slightly went up after my warm-ups (6/10) and stayed that way the rest of the session.

Made decent progress despite the slight changes I made for the session.
Good session overall despite having some left elbow issue starting again.

Info:

Body Weight: 170.6 lbs on 2/22/15
Pre-workout Warm-up Time: ~15 minutes
Training Time: 1 hr 10 mins
Fasted Time: ~10 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/ Dips:

Warm-up Sets:
OHP: 45 x 10
Dips: BW x 5
OHP: 55 x 5
Dips: BW + 25 x 5
OHP: 70 x 5
Dips: BW + 25 x 5
OHP: 82.5 x 3
Dips: BW + 25 x 5

Work Sets:
OHP: 105 x 5
Dips: BW + 25 x 5
OHP: 117.5 x 3
Dips: BW + 25 x 5
OHP: 132.5 x 4 (e1RM = 150)
Dips: BW + 25 x 6

All press sets felt easy enough.
Top set felt good that I even did 1 more rep despite goal rep of only 3 and still had enough for 1-2 more if I wanted too!

Assistance Exercise(s):

Bench Press w/ FatGripz super set w/ Pull/Chin-Ups:

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

Work Sets:
BP: 100 x 10
PU: BW +25 x 7
– Rest 1 minute
BP: 100 x 10
CU: BW +25 x 7
– Rest 1 minute
BP: 100 x 10
PU: BW +25 x 6
– Rest 1 minute
BP: 100 x 10
CU: BW +25 x 6
– Rest 1.25 minute
BP: 100 x 10
PU: BW +25 x 5

Good sets.
Left elbow started acting up on the 1st work set.

Kroc Rows w/ Straps:

Left Arm: 125 x 20
Right Arm: 125 x 20

Tough sets.

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Posted by on February 27, 2015 in Training Log

 

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