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5/3/1: Cycle 7 – 3s Week: Overhead Press: 5/22/15

22 May

Cycle 7 – 3s Week: Overhead Press: 5/22/15

Decent amount of sleep and felt good as I start the day (6/10).
Energy level was decent the whole session and managed to do most of what I needed to do today.

Overall a good session but I may need to rethink and change some of my assistance work next cycle.

Info:

Body Weight: 172.6 lbs on 5/17/15
Pre-workout Warm-up Time: ~10 minutes
Training Time: 1 hr 1 mins
Fasted Time: ~11 hours
Sleep: ~7 hours

Pre-workout Warm-ups:

Rowing Machine (3 minutes)
Foam Rolling
Dynamic Stretching

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 + 50 x 5
OHP: 72.5 x 5
Dips: BW + 50 x 5
OHP: 87.5 x 3
Dips: BW + 50 x 5

Work Sets:
OHP: 100 x 3
Dips: BW + 50 x 5
OHP: 115 x 3
Dips: BW + 50 x 5
OHP: 130 x 4 (e1RM = 147)
Dips: BW + 50 x 4

Sets was easy until the top set.
Top set goal was 5 reps but unable to do it and managed 4 reps with nothing left in the bank.

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: 95 x 10
PU: BW +35 x 5
– Rest 1 minute
BP: 95 x 10
CU: BW +35 x 5
– Rest 1 minute
BP: 95 x 10
PU: BW +35 x 5
– Rest 1 minute
BP: 95 x 10
CU: BW +35 x 4
– Rest 1 minute
BP: 95 x 10
PU: BW +35 x 3

Decent sets.

Kroc Rows w/ Straps:

Left Arm: 120 x 15
Right Arm: 120 x 15

Tough sets.

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Posted by on May 22, 2015 in Training Log

 

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