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5/3/1: Cycle 10 – 3s Week: Overhead Press: 9/24/15

24 Sep

Cycle 10 – 3s Week: Overhead Press: 9/24/15

Great amount of sleep and good feeling as I start the day (6/10).
Session went well for the most part.
Changed some things with my assistance work but otherwise a good day.

Info:

Body Weight: 171.8 lbs on 9/6/15
Pre-workout Warm-up Time: ~15 minutes
Training Time: 1 hr 22 mins
Fasted Time: ~13-14 hours
Sleep: ~8.5-9 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Standing Long Jumps (2 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 5
OHP: 120 x 3
Dips: BW + 55 x 5
OHP: 135 x 4 (e1RM = 153)
Dips: BW + 55 x 6

Easy sets.
Top set made with 2 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: 90 x 10
PU: BW +35 x 5
– Rest 1.25 minute
BP: 90 x 10
CU: BW +35 x 4
– Rest 1 minute
BP: 90 x 10
PU: BW +35 x 3
– Rest 1.25 minute
BP: 90 x 10
CU: BW +35 x 3
– Rest 1 minute
BP: 90 x 10
PU: BW +35 x 3

Tough sets.

Rope Cable Curls w/ Fat Gripz:

55 x 15
– Rest 30 seconds
55 x 11
– Rest 30 seconds
55 x 7

Rope Cable Tricep Pushdown w/ Fat Gripz:

60 x 17
– Rest 30 seconds
60 x 10
– Rest 30 seconds
60 x 8

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Posted by on September 24, 2015 in Training Log

 

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