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5/3/1: Cycle 9 – 1s Week: Overhead Press: 8/28/15

28 Aug

Cycle 9 – 1s Week: Overhead Press: 8/28/15

Good amount of sleep but felt decent as I start the day (5/10).
Performance was not that great as energy level dipped and fatigue set in quickly.
Could be just a bad day.

Info:

Body Weight: 173.4 lbs on 8/9/15
Pre-workout Warm-up Time: ~13 minutes
Training Time: 1 hr 19 mins
Fasted Time: ~10-11 hours
Sleep: ~7-7.5 hours

Pre-workout Warm-ups:

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: 112.5 x 5
Dips: BW + 55 x 5
OHP: 127.5 x 3
Dips: BW + 55 x 3
OHP: 142.5 x 2 (e1RM = 152)
Dips: BW + 55 x 2

Sets felt easy until the last 2 work sets.
Felt my right IT Band tighten up a bit as I started my work set.
Goal was 3-4 reps on the top set but form and tightness was lost only able to make 2 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: (45% of Training Max)
BP: 100 x 10
PU: BW +35 x 4
– Rest 1.25 minute
BP: 100 x 8
CU: BW +35 x 4
– Rest 1 minute
BP: 100 x 8
PU: BW +35 x 3
– Rest 1 minute
BP: 100 x 8
CU: BW +35 x 3
– Rest 1.25 minute
BP: 100 x 8
PU: BW +35 x 3

Fatigued and tough sets.

Barbell Curls:

55 x 12
– Rest 30 seconds
55 x 10
– Rest 30 seconds
55 x 6

Tricep Pushdown:

60 x 15
– Rest 30 seconds
60 x 12
– Rest 30 seconds
60 x 10

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Posted by on August 28, 2015 in Training Log

 

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