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5/3/1: Cycle 12 – 5s Week: Overhead Press: 12/24/15

24 Dec

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

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Posted by on December 24, 2015 in Training Log

 

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