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5/3/1: Cycle 6 – 3s Week: Overhead Press: 3/26/15

26 Mar

Cycle 6 – 3s Week: Overhead Press: 3/26/15

Crappy sleep and felt just average as I start my day.
My right wrist still has a slight sprain and its both annoying me and reducing my performance.

Still managed to do well but I know I could have done better.
Had to work around some things.

Tough day but finished decent enough.

Info:

Body Weight: 172.6 lbs on 3/22/15
Pre-workout Warm-up Time: ~16-20 minutes
Training Time: 1 hr 17 mins
Fasted Time: ~12-14 hours
Sleep: ~6.5-7 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 + 35 x 5
OHP: 70 x 5
Dips: BW + 35 x 5
OHP: 85 x 3
Dips: BW + 35 x 5

Work Sets:
OHP: 100 x 3
Dips: BW + 35 x 5
OHP: 112.5 x 3
Dips: BW + 35 x 5
OHP: 127.5 x 4 (e1RM = 144)
Dips: BW + 35 x 5

Tough sets made even tougher by my right wrist having a slight sprain.
Made sure to keep it stable with my wrist wraps.
Top set goal reps made but I wanted 5 reps.
Had 1 more saved in the tank but that was it.

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 +35 x 5
– Rest 1 minute
BP: 105 x 10
CU: BW +35 x 5
– Rest 1.5 minute
BP: 105 x 10
PU: BW +35 x 5
– Rest 1.5 minute
BP: 105 x 8
CU: BW +35 x 3

Skipped the 5th set as I was not feeling it today.

Kroc Rows w/ Straps:

Left Arm: 135 x 15
Right Arm: 135 x 19

Tough sets.
Started with right side as I thought that would be weaker due to right wrist issue.
Big surprise.
Going to keep the same weight next session.

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Posted by on March 26, 2015 in Training Log

 

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