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5/3/1: Cycle 10 – 5s Week: Overhead Press: 9/11/15

11 Sep

Cycle 10 – 5s Week: Overhead Press: 9/11/15

Decent amount of sleep but only felt average as I start my day (5/10).
Energy level increased a bit during my main lift (6/10) but somehow lost it afterwards.
Had to stop early during my assistance work and had to skip the rest due to fatigue.

Info:

Body Weight: 171.8 lbs on 9/6/15
Pre-workout Warm-up Time: ~15 minutes
Training Time: 0 hr 57 mins
Fasted Time: ~10-11 hours
Sleep: ~7 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: 97.5 x 5
Dips: BW + 55 x 5
OHP: 112.5 x 5
Dips: BW + 55 x 5
OHP: 127.5 x 5 (e1RM = 149)
Dips: BW + 55 x 4

Sets was easy enough til the top set.
Top set made with nothing 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: (35% of Training Max)
BP: 80 x 10
PU: BW +35 x 5
– Rest 1.25 minute
BP: 80 x 10
CU: BW +35 x 5
– Rest 1 minute
BP: 80 x 10
PU: BW +35 x 5

Fatigued and tough sets.
Decided to finish the session after the 3rd set.

Barbell Curls:

skipped

Tricep Pushdown:

skipped

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Posted by on September 11, 2015 in Training Log

 

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