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5/3/1: Cycle 13 – 5s Week: Overhead Press: 2/5/16

05 Feb

Cycle 13 – 5s Week: Overhead Press: 2/5/16

Not as much sleep as I wanted and felt average as I start my day (5/10).
A few more different things done today as more new equipment starts getting delivered and setup at the gym!
Started using the swiss bar for my bench press assistance work.
Also started using more sledgehammer drills for upper body days.
Changed it up on the carry by doing a mix Farmers Walk/Waiter carry which was awfully good!

Good times overall.

Info:

Body Weight: 176.6 lbs on 1/24/16
Pre-workout Warm-up Time: ~7 minutes
Training Time: 1 hr 23 mins
Fasted Time: ~11-12 hours
Sleep: ~6.5-7 hours

Pre-workout Warm-ups:

Dynamic Stretching
Standing Long Jumps (1 x 3)

Main Lift(s):

Overhead Press:

Warm-up Sets:
45 x 8
45 x 7
55 x 5
70 x 5
82.5 x 3

Work Sets:
90 x 5
105 x 5
117.5 x 5 (e1RM = 137)

Easy sets.
Working on doing more warm-up sets for my lifts to grease the joints more.
Also did some push-ups between sets.

Assistance Exercise(s):

Bench Press w/ Swiss Bar:

Warm-up Set:
35 x 10

Work Sets: (35% of Training Max)
75 x 10
– Rest 1 minute
75 x 10
– Rest 1 minute
75 x 10
– Rest 1 minute
75 x 10
– Rest 1 minute
75 x 10

Sledgehammer Overhead Strikes:

Left Arm: 10 x 10
– Rest 1 minute
Right Arm: 10 x 10
– Rest 1 minute
Left Arm: 10 x 10
– Rest 1 minute
Right Arm: 10 x 10
– Rest 1 minute
Left Arm: 10 x 10
– Rest 1 minute
Right Arm: 10 x 10

Mixed Farmers Walk/Waiter Carry:
(Farmers Walk 92 lbs / Waiter Carry 35 lbs)

Left Waiter Carry/Right Farmers Walk: x 20 yards
– Rest 30 seconds
Right Farmers Walk/Left Waiter Carry: x 20 yards
– Rest 1 minute
Left Waiter Carry/Right Farmers Walk: x 20 yards
– Rest 1 minute
Right Farmers Walk/Left Waiter Carry: x 20 yards

Good times.
Need to increase weight now that I tested it.

Tire Flips:
(~460 lbs Tire)

15 yards
– Rest 2 minutes
15 yards

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Posted by on February 5, 2016 in Training Log

 

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