RSS

5/3/1: Cycle 11 – 1s Week: Overhead Press: 12/4/15

04 Dec

Cycle 11 – 1s Week: Overhead Press: 12/4/15

Not as much sleep as I wanted but I felt good as I start my day (6/10).
Decent day but had a hiccup during my main lift.
One day I will get my strength back …

Also my last day at this gym due to it closing down in a couple days …

Info:

Body Weight: 170.6 lbs on 11/29/15
Pre-workout Warm-up Time: ~12 minutes
Training Time: 1 hr 14 mins
Fasted Time: ~10 hours
Sleep: ~6.5-7 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: 115 x 5
Dips: BW + 55 x 4
OHP: 130 x 1
Dips: BW + 55 x 3
OHP: 135 x 1
Dips: BW + 55 x 4

Tough Sets.
2nd Work set didn’t go well due to poor setup.
Decided to drop the weight on the 3rd work set and made it with 1 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: (35% of Training Max)
BP: 80 x 10
PU: BW +35 x 5
– 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 12
– Rest 30 seconds
60 x 8
-Rest 30 seconds
60 x 6

Cable Tricep Pushdown w/ Fat Gripz:

70 x 12
– Rest 30 seconds
70 x 8
– Rest 30 seconds
70 x 7

Waiter Carry:

Left Arm: 60 x 20 yards
Right Arm: 60 x 20 yards
– Rest 1 minute
Left Arm: 60 x 20 yards
Right Arm: 60 x 20 yards

Advertisements
 
Leave a comment

Posted by on December 4, 2015 in Training Log

 

Tags: ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: