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5/3/1: Cycle 6 – 1s Week: Overhead Press (146.25 x 1 PR): 4/9/15

09 Apr

Cycle 6 – 1s Week: Overhead Press: 4/9/15

Great amount of sleep and made sure I ate well the night before.
Felt good as I started the day (6/10).

Energy level was great for most of the session but fatigued by the end.
Right wrist is still not 100% but improving.
Just taped it to be safe and add support.

I did set a second PR for the week with my main lift today!
That by itself made the session awesome!

Info:

Body Weight: 172.6 lbs on 3/22/15
Pre-workout Warm-up Time: ~20 minutes
Training Time: 1 hr 28 mins
Fasted Time: ~12-14 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/ Dips:

Warm-up Sets:
OHP: 45 x 10
Dips: BW x 5
OHP: 57.5 x 5
Dips: BW + 40 x 5
OHP: 70 x 5
Dips: BW + 40 x 5
OHP: 85 x 3
Dips: BW + 40 x 5

Work Sets:
OHP: 105 x 5
Dips: BW + 40 x 5
OHP: 120 x 3
Dips: BW + 40 x 5
OHP: 135 x 3 (e1RM = 148)
Dips: BW + 40 x 6
OHP: 146.25 x 1 *PR!

Work sets felt challenging with my wrist still not 100%.
Managed my goal reps for the top set but had nothing left in reserve.
Successfully attempted a PR single but was tough as hell.
Dips did well even with increased weight and may add another 5 lbs next 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 +35 x 5
– Rest 1.75 minute
BP: 100 x 10
CU: BW +35 x 5
– Rest 1.25 minute
BP: 100 x 10
PU: BW +35 x 4
– Rest 1.25 minute
BP: 100 x 8
CU: BW +35 x 4
– Rest 2 minute
BP: 100 x 10
PU: BW +35 x 3

Tough sets.
Realized bar was too heavy so decided to drop the weight on the 2nd and consecutive sets.

Kroc Rows w/ Straps:

Left Arm: 135 x 20
Right Arm: 135 x 10

VERY Tough sets.
Managed to do the 20 reps finally on the left side but mind made me drop it even though I think I had at least 2-3 more reps in me.
Think I just lost it and got fatigued when I had to do the right side.
Also, I think I didn’t wrap the straps properly not giving me the proper grip and lost it at 10 reps.
Strike 2, final try shot next time or deload!

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1 Comment

Posted by on April 9, 2015 in Training Log

 

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One response to “5/3/1: Cycle 6 – 1s Week: Overhead Press (146.25 x 1 PR): 4/9/15

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