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 …