Cycle 11 – 3s Week: Overhead Press: 11/20/15
Decent amount of sleep and felt decent as I start the day (5/10).
Energy level increased slightly as I start my main lift but slowly decreased through the session.
Finished the session tired but a good day.
Info:
Body Weight: 172.4 lbs on 11/2/15
Pre-workout Warm-up Time: ~15 minutes
Training Time: 1 hr 14 mins
Fasted Time: ~12 hours
Sleep: ~7-7.5 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 4
Work Sets:
OHP: 107.5 x 3
Dips: BW + 55 x 3
OHP: 122.5 x 5
Dips: BW + 55 x 3
OHP: 137.5 x 2 (e1RM = 147)
Dips: BW + 55 x 3
Sets was easy until the top set.
Only managed 2 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 3
– Rest 1 minute
BP: 80 x 10
CU: BW +35 x 3
– Rest 1 minute
BP: 80 x 10
PU: BW +35 x 3
– Rest 1 minute
BP: 80 x 10
CU: BW +35 x 3
– Rest 1 minute
BP: 80 x 10
PU: BW +35 x 3
Tough sets.
Cable Curls w/ Fat Gripz:
60 x 10
– Rest 30 seconds
60 x 8
-Rest 30 seconds
60 x 6
Cable Tricep Pushdown w/ Fat Gripz:
70 x 11
– Rest 30 seconds
70 x 8
– Rest 30 seconds
70 x 6
Waiter Carry:
Left Arm: 50 x 20 yards
Right Arm: 50 x 20 yards
– Rest 1 minute
Left Arm: 50 x 20 yards
Right Arm: 50 x 20 yards
– Rest 1 minute
Left Arm: 50 x 20 yards
Right Arm: 50 x 20 yards
