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5/3/1: Cycle 7 – 1s Week: Overhead Press: 6/5/15

05 Jun

Cycle 7 – 1s Week: Overhead Press: 6/5/15

Decent amount of sleep and felt good as I start the day (6/10).
Main lift went well and 1st assistance work was decent enough.

Had to skip the rows as I had things to do outside the gym.

Overall a decent session.

Info:

Body Weight: 172.6 lbs on 5/17/15
Pre-workout Warm-up Time: ~13 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: 107.5 x 5
Dips: BW + 50 x 5
OHP: 122.5 x 3
Dips: BW + 50 x 5
OHP: 137.5 x 3 (e1RM = 151)
Dips: BW + 50 x 5

Sets felt easy.
Top set goal of 3 reps made easily with at least 1 more in the tank.

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 4
– Rest 1.25 minute
BP: 95 x 10
CU: BW +35 x 3
– Rest 1 minute
BP: 95 x 10
PU: BW +35 x 3

Tough sets

Kroc Rows w/ Straps:

skipped

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Posted by on June 5, 2015 in Training Log

 

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