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5/3/1: Cycle 9 – 3s Week: Overhead Press: 8/14/15

14 Aug

Cycle 9 – 3s Week: Overhead Press: 8/14/15

Decent amount of sleep but still only feeling average as I start the day.
Energy level increased slightly after warm-ups (6/10) and stayed that way the rest of the session.
Good session overall.

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Info:

Body Weight: 173.4 lbs on 8/9/15
Pre-workout Warm-up Time: ~12 minutes
Training Time: 1 hr 24 mins
Fasted Time: ~10-11 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: 75 x 5
Dips: BW + 55 x 5
OHP: 90 x 3
Dips: BW + 55 x 5

Work Sets:
OHP: 105 x 3
Dips: BW + 55 x 6
OHP: 120 x 3
Dips: BW + 55 x 5
OHP: 135 x 4 (e1RM = 153)
Dips: BW + 55 x 5

Easy enough sets.
Top set done with 1 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: (40% of Training Max)
BP: 90x 10
PU: BW +35 x 5
– Rest 1.25 minute
BP: 90 x 10
CU: BW +35 x 5
– Rest 1 minute
BP: 90 x 10
PU: BW +35 x 5
– Rest 1 minute
BP: 90 x 10
CU: BW +35 x 5
– Rest 1 minute
BP: 90 x 10
PU: BW +35 x 3

Decent sets.

Barbell Curls:

55 x 12
– Rest 30 seconds
55 x 10
– Rest 30 seconds
55 x 8

Tricep Pushdown:

60 x 15
– Rest 30 seconds
60 x 12
– Rest 30 seconds
60 x 8

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Posted by on August 14, 2015 in Training Log

 

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