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5/3/1: Cycle 9 – 5s Week: Overhead Press: 7/31/15

31 Jul

Cycle 9 – 5s Week: Overhead Press: 7/31/15

Not enough sleep and felt semi tired as I start my day (4-5/10).
Remarkably my energy level improved as I start my main lift (6/10) and sustained the whole session.
Decent session but could have been better if I had better and longer sleep.

PS:
Forgot to video the main lift.

Info:

Body Weight: 173.6 lbs on 7/12/15
Pre-workout Warm-up Time: ~12 minutes
Training Time: 1 hr 19 mins
Fasted Time: ~11-12 hours
Sleep: ~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: 75 x 5
Dips: BW + 55 x 4
OHP: 90 x 3
Dips: BW + 55 x 3

Work Sets:
OHP: 97.5 x 5
Dips: BW + 55 x 4
OHP: 112.5 x 5
Dips: BW + 55 x 4
OHP: 127.5 x 5 (e1RM = 149)
Dips: BW + 55 x 8

Sets felt easy enough but the dips was tough.
Top set was tough and just able to make the minimum reps.

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: (35% 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 minute
BP: 100 x 10
CU: BW +35 x 4
– Rest 1 minute
BP: 100 x 10
PU: BW +35 x 4

Press was easy enough but pull/chin-ups are is tough.

Barbell Curls:

55x 12
– Rest 30 seconds
55x 8
– Rest 30 seconds
55x 8

Tough sets

Tricep Pushdown:

50 x 15
– Rest 30 seconds
50 x 12
– Rest 30 seconds
50 x 10
Decent sets

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Posted by on July 31, 2015 in Training Log

 

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