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5/3/1: Cycle 12 – 3s Week: Overhead Press: 1/8/16

08 Jan

Cycle 12 – 3s Week: Overhead Press: 1/8/16

Decent amount of sleep and I felt alright to start the day (5-6/10).
Energy level slowly dipped through the session.
But I was able to do what needed to be done.

I did notice my wife sabotaging me with a Rainbow Brite towel to use …
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Info:

Body Weight: 173.8 lbs on 12/27/15
Pre-workout Warm-up Time: ~14 minutes
Training Time: 1 hr 21 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 3

Work Sets:
OHP: 107.5 x 3
Dips: BW + 55 x 3
OHP: 122.5 x 3
Dips: BW + 55 x 3
OHP: 137.5 x 3 (e1RM = 151)
Dips: BW + 55 x 3

Top set goal was 4 reps but only managed 3.

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

Cable Curls w/ Fat Gripz:

60 x 10
– Rest 30 seconds
60 x 7
-Rest 30 seconds
60 x 6

Cable Tricep Pushdown w/ Fat Gripz:

70 x 10
– Rest 30 seconds
70 x 6
– Rest 30 seconds
70 x 5

Waiter Carry:

Left Arm: 80 x 20 yards
– Rest 30 seconds
Right Arm: 80 x 20 yards
– Rest 1 minute
Left Arm: 80 x 20 yards
– Rest 30 seconds
Right Arm: 80 x 20 yards

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Posted by on January 8, 2016 in Training Log

 

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