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.
