5/3/1: Cycle 11 – 5s Week: Overhead Press: 11/6/15

Cycle 11 – 5s Week: Overhead Press: 11/6/15

Good amount of sleep but still only feeling decent as I start the day (5/10).
Felt better as I start my main lift (6/10).
Still not as strong as I used to be but a good day overall.

Info:

Body Weight: 172.4 lbs on 11/2/15
Pre-workout Warm-up Time: ~17 minutes
Training Time: 1 hr 9 mins
Fasted Time: ~12-14 hours
Sleep: ~8 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
Standing Long Jumps (1 x 3)

Main Lift(s):

Overhead Press superset w/ Dips:

Warm-up Sets:
OHP: 45 x 10
Dips: BW x 5
OHP: 62.5 x 5
Dips: BW + 55 x 4
OHP: 77.5 x 5
Dips: BW + 55 x 4
OHP: 92.5 x 3
Dips: BW + 55 x 3

Work Sets:
OHP: 100 x 5
Dips: BW + 55 x 3
OHP: 115 x 5
Dips: BW + 55 x 3
OHP: 130 x 4 (e1RM = 147)
Dips: BW + 55 x 3

Tough sets.
Only managed 4 reps on the top set unfortunately.

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 4
– Rest 1 minute
BP: 80 x 10
CU: BW +35 x 4
– Rest 1 minute
BP: 80 x 10
PU: BW +35 x 3

Tough sets.

Cable Curls w/ Fat Gripz:

50 x 13
– Rest 30 seconds
50 x 9
-Rest 30 seconds
50 x 7

Cable Tricep Pushdown w/ Fat Gripz:

60 x 14
– Rest 30 seconds
60 x 9
– Rest 30 seconds
60 x 8

Waiter Carry:

Left Arm: 40 x 20 yards
Right Arm: 40 x 20 yards
– Rest 1 minute
Left Arm: 40 x 20 yards
Right Arm: 40 x 20 yards
– Rest 1 minute
Left Arm: 40 x 20 yards
Right Arm: 40 x 20 yards