Cycle 12 – 1s Week: Overhead Press: 1/21/16
Decent amount of sleep and felt excited for the day (6.10).
1st day at the new gym and I love it!
New gym is owned by competitive powerlifters and got some fun gear I have been dying to use!
Changed some assistance work to do some tire flips and sledgehammer strikes.
Good times!
Info:
Body Weight: 173.8 lbs on 12/27/15
Pre-workout Warm-up Time: ~13 minutes
Training Time: 1 hr 25 mins
Fasted Time: ~12-13 hours
Sleep: ~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 3
OHP: 77.5 x 5
Dips: BW + 55 x 3
OHP: 92.5 x 3
Dips: BW + 55 x 3
Work Sets:
OHP: 115 x 5
Dips: BW + 55 x 3
OHP: 130 x 3
Dips: BW + 55 x 3
OHP: 145 x 1
Dips: BW + 55 x 3
Tough sets.
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
Tire Flips:
(~460 lbs Tire)
20 yards
– Rest 5 minutes
20 yards
Sledgehammer Strikes:
(35 lbs Sledgehammer)
Tabata method
Need to work on doing it right …
