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 …
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
