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5/3/1: Cycle 11 – 3s Week: Overhead Press: 11/20/15

20 Nov

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

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Posted by on November 20, 2015 in Training Log

 

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