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5/3/1: Cycle 8 – 5s Week: Overhead Press: 6/19/15

19 Jun

Cycle 8 – 5s Week: Overhead Press: 6/19/15

Not enough sleep and only felt decent as I start the day (5/10).
Energy level didn’t improve until I started my work sets and stayed like that the rest of the session (6/10).

Most of the session went well and a good session overall.

Info:

Body Weight: 174 lbs on 6/14/15
Pre-workout Warm-up Time: ~12 minutes
Training Time: 1 hr 20 mins
Fasted Time: ~11-12 hours
Sleep: ~6-2.57 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: 60 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: 95 x 5
Dips: BW + 50 x 5
OHP: 110 x 5
Dips: BW + 50 x 5
OHP: 125 x 6 (e1RM = 150)
Dips: BW + 50 x 4

Sets felt easy until the top set.
Goal was 7 reps on the top set but only managed 6 reps with nothing left 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: 80 x 10
PU: BW +35 x 5
– Rest 1 minute
BP: 80 x 10
CU: BW +35 x 5
– Rest 1 minute
BP: 80 x 10
PU: BW +35 x 5
– Rest 1.25 minute
BP: 80 x 10
CU: BW +35 x 5
– Rest 1.25 minute
BP: 80 x 10
PU: BW +35 x 4

Bench press part was easy but dips got tough after a couple sets.

Barbell Curls:

45x 16
– Rest 45 seconds
45x 12
– Rest 45 seconds
45x 12

Decent, will keep same weight for next session.

Tricep Pushdown:

60 x 12
– Rest 45 seconds
60 x 7
– Rest 45 seconds
60 x 4

Tough sets, will decrease weight for more reps.

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Posted by on June 19, 2015 in Training Log

 

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