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

03 Jul

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

Good amount of sleep but only felt decent as I start my day (5/10).
Energy level went up slightly after warm-ups (6/10) but dipped slightly (5/10) at a sustained level the rest of the session.
Session went well despite not feeling as my usual energetic self.
Maybe I am just not used to getting more than 6 hours of sleep …

Info:

Body Weight: 174 lbs on 6/14/15
Pre-workout Warm-up Time: ~12.5 minutes
Training Time: 1 hr 24 mins
Fasted Time: ~14 hours
Sleep: ~6-6.5 hours

Pre-workout Warm-ups:

Rowing Machine (3 minutes)
Foam Rolling
Dynamic Stretching
Standing Long Jumps (3 x 3)

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: 102.5 x 3
Dips: BW + 50 x 5
OHP: 117.5 x 3
Dips: BW + 50 x 5
OHP: 132.5 x 4 (e1RM = 150)
Dips: BW + 50 x 5


Easy sets.
Top set goal met with 2 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: 90 x 10
PU: BW +35 x 5
– Rest 1.25 minute
BP: 90 x 10
CU: BW +35 x 5
– Rest 1.25 minute
BP: 90 x 10
PU: BW +35 x 4
– Rest 1.5 minute
BP: 90 x 10
CU: BW +35 x 4
– Rest 1.5 minute
BP: 90 x 10
PU: BW +35 x 3

Challenging sets.

Barbell Curls:

65x 10
– Rest 45 seconds
45x 12
– Rest 45 seconds
45x 10

Calculated wrong on 1st set and fixed it with rest of the sets.

Tricep Pushdown:

45 x 20
– Rest 45 seconds
45 x 20
– Rest 45 seconds
45 x 20

Too easy!

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Posted by on July 3, 2015 in Training Log

 

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