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5/3/1: Cycle 7 – 5s Week: Overhead Press: 5/8/15

08 May

Cycle 7 – 5s Week: Overhead Press: 5/8/15

Decent amount of sleep and felt slightly better as I head for the gym (5-6/10).
Wanted to change my warm-up a little so just  did a few minutes on the rowing machine then some dynamic work.
Lifts was decent but could be better.

Info:

Body Weight: 172.4 lbs on 4/20/15
Pre-workout Warm-up Time: ~10 minutes
Training Time: 1 hr 16 mins
Fasted Time: ~9-11 hours
Sleep: ~7-7.5 hours

Pre-workout Warm-ups:
Rowing Machine (3 minutes)
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 + 45 x 5
OHP: 72.5 x 5
Dips: BW + 45 x 5
OHP: 87.5 x 3
Dips: BW + 45 x 5

Work Sets:
OHP: 95 x 5
Dips: BW + 45 x 5
OHP: 107.5 x 5
Dips: BW + 45 x 5
OHP: 122.5 x 5 (e1RM = 143)
Dips: BW + 45 x 5

Nice sets.
Top set goal was 7 reps but only managed 5 with 1 in the tank.
Felt like my right IT band was tightening up and my left glute/hip area aching so I stopped.

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: 105 x 10
CU: BW +35 x 5
– Rest 1.25 minute
BP: 105 x 10
PU: BW +35 x 4
– Rest 1.25 minute
BP: 105 x 8
CU: BW +35 x 3
– Rest 2 minute
BP: 105 x 8
PU: BW +35 x 3

Tough sets.

Kroc Rows w/ Straps:

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

Tough sets.
Deloading next session.

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Posted by on May 8, 2015 in Training Log

 

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