Cycle 12 – 5s Week: Overhead Press: 12/24/15
Still not as much sleep as I wanted but I felt good as I start my day (6/10).
Had to work around some things but made it through my session.
Slight weakness which is expected from the layoffs.
Decent day.
Info:
Body Weight: 170.6 lbs on 11/29/15
Pre-workout Warm-up Time: ~13 minutes
Training Time: 1 hr 25 mins
Fasted Time: ~9-10 hours
Sleep: ~6-6.5 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: 100 x 5
Dips: BW + 55 x 4
OHP: 115 x 5
Dips: BW + 55 x 4
OHP: 130 x 4 (e1RM = 147)
Dips: BW + 55 x 4
Top set felt tough and stopped at 4 reps.
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 4
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 7
– Rest 30 seconds
70 x 5
Waiter Carry:
Left Arm: 70 x 20 yards
– Rest 30 seconds
Right Arm: 70 x 20 yards
– Rest 1 minute
Left Arm: 70 x 20 yards
– Rest 30 seconds
Right Arm: 70 x 20 yards
– Rest 1 minute
Left Arm: 70 x 20 yards
– Rest 30 seconds
Right Arm: 70 x 20 yards