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5/3/1: Cycle 8 – 1s Week: Overhead Press: 7/17/15

17 Jul

Cycle 8 – 1s Week: Overhead Press: 7/17/15

Still not enough sleep before gym time but felt good as I start my day (6/10).
Energy level stayed the same most of the session.
Managed to what needed to be done.
Probably better performance if I had better rest but surprised I did well.
Good session with not enough sleep.

Info:

Body Weight: 173.6 lbs on 7/12/15
Pre-workout Warm-up Time: ~15 minutes
Training Time: 1 hr 22 mins
Fasted Time: ~12-13 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 + 55 x 5
OHP: 72.5 x 5
Dips: BW + 55 x 5
OHP: 87.5 x 3
Dips: BW + 55 x 5

Work Sets:
OHP: 110 x 5
Dips: BW + 55 x 5
OHP: 125 x 3
Dips: BW + 55 x 5
OHP: 140 x 2 (e1RM = 149)
Dips: BW + 55 x 5

Sets was easy until the 2nd work set.
Goal rep was 3 on the top set but only managed 2.
Blaming it on not enough rest.

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: (55% of Training Max)
BP: 100 x 10
PU: BW +35 x 5
– Rest 1 minute
BP: 100 x 10
CU: BW +35 x 4
– Rest 1 minute
BP: 100 x 10
PU: BW +35 x 4
– Rest 1.5 minute
BP: 100 x 10
CU: BW +35 x 3
– Rest 1.75 minute
BP: 100 x 10
PU: BW +35 x 3

Tough sets.

Barbell Curls:

45x 15
– Rest 60 seconds
45x 12
– Rest 60 seconds
45x 10

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

Tricep Pushdown:

50 x 18
– Rest 60 seconds
50 x 15
– Rest 60 seconds
50 x 12

Good sets

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Posted by on July 17, 2015 in Training Log

 

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