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5/3/1:Cycle 6 – 5s Week: Overhead Press: 3/13/1

13 Mar

Cycle 6 – 5s Week: Overhead Press: 3/13/15

Crappy sleep, kept tossing and turning and waking up every couple of hours.
Still felt good as I start my day though (6/10).

Surprisingly my session wasn’t bad.
Didn’t reach my goal reps on the main lift but still more than the minimum requirements today!

Finished strong despite knowing  I can do better if I had better rest/sleep and not too long a fast before lifting.
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Info:

Body Weight: 170.6 lbs on 2/22/15
Pre-workout Warm-up Time: ~17 minutes
Training Time: 1 hr 15 mins
Fasted Time: ~14-15 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/ Dips:

Warm-up Sets:
OHP: 45 x 10
Dips: BW x 5
OHP: 57.5 x 5
Dips: BW + 30 x 5
OHP: 70 x 5
Dips: BW + 30 x 5
OHP: 85 x 3
Dips: BW + 30 x 5

Work Sets:
OHP: 92.5 x 5

Dips: BW + 30 x 5
OHP: 105 x 5
Dips: BW + 30 x 5
OHP: 120 x 6 (e1RM = 144)
Dips: BW + 30 x 6

Good easy sets until the top set.
Was not able to hit my goal of 8 reps but still more than the minimum for the day.
May increase dips weight by 5 lbs next overhead press session.

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: 105 x 10
PU: BW +30 x 6
– Rest 1 minute
BP: 105 x 10
CU: BW +30 x 5
– Rest 1.5 minute
BP: 105 x 10
PU: BW +30 x 5
– Rest 1.5 minute
BP: 105 x 10
CU: BW +30 x 4
– Rest 2 minute
BP: 105 x 10
PU: BW +30 x 3

Tough sets.
Going to keep the same weight.

Kroc Rows w/ Straps:

Left Arm: 130 x 20
Right Arm: 130 x 20

Tough sets.
Was hoping for more reps but I think the crappy sleep and too long a fast got me.

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Posted by on March 13, 2015 in Training Log

 

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