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5/3/1: Cycle 10 – 1s Week: Overhead Press: 10/8/15 (155 x 1 PR!)

08 Oct

Cycle 10 – 1s Week: Overhead Press: 10/8/15 (155 x 1 PR!)

Decent amount of sleep and felt semi-good as I start the day (5-6/10).
Energy level improved as I started my warm-up sets (6/10).
Been planning to get a PR today and managed it.
Not the best looking one but still a PR!
Only 1 assistance work done and skipped the rest but still a good day.

Info:

Body Weight: 172 lbs on 10/3/15
Pre-workout Warm-up Time: ~17 minutes
Training Time: 1 hr 33 mins
Fasted Time: ~12-13hours
Sleep: ~7 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 3
OHP: 75 x 5
Dips: BW + 55 x 3
OHP: 90 x 3
Dips: BW + 55 x 3

Work Sets:
OHP: 112.5 x 5
Dips: BW + 55 x 3
OHP: 127.5 x 3
Dips: BW + 55 x 3
OHP: 142.5 x 3 (e1RM = 157)
Dips: BW + 55 x 3
150 x 1 (* PR!)
155 x 1 (*PR!)

Work sets was challenging and dips as well.
1st PR attempt at 150 lbs felt easy so attempted 155 with success but with a little cheat.

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 4
– Rest 1 minute
BP: 90 x 10
CU: BW +35 x 3
– Rest 1 minute
BP: 90 x 10
PU: BW +35 x 3
– Rest 1 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:

skipped

Rope Cable Tricep Pushdown w/ Fat Gripz:

skipped

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1 Comment

Posted by on October 8, 2015 in Training Log

 

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One response to “5/3/1: Cycle 10 – 1s Week: Overhead Press: 10/8/15 (155 x 1 PR!)

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