5/3/1: Cycle 13 – 3s Week: Overhead Press: 2/19/16

Cycle 13 – 3s Week: Overhead Press: 2/19/16

Good amount of sleep and felt average as I start the day (5/10).
Energy level stayed the same most of the session.
Decent session overall and even got to work with someone during my sled work to finish it.

Info:

Body Weight: 176.6 lbs on 1/24/16
Pre-workout Warm-up Time: ~11 minutes
Training Time: 1 hr 28 mins
Fasted Time: ~14-15 hours
Sleep: ~7-8 hours

Pre-workout Warm-ups:

Dynamic Stretching

Main Lift(s):

Overhead Press:

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

Work Sets:
97.5 x 3
110 x 3
1255 x 3 (e1RM = 137)

Easy sets.
Right IT band somehow tightened up on the last reps of the last 2 work sets.

Assistance Exercise(s):

Bench Press w/ Swiss Bar:

Warm-up Set:
35 x 10

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

Sledgehammer Strikes:

Side Strikes:

Left Arm: 10 x 15
– Rest 1 minute
Right Arm: 10 x 15
– Rest 1 minute
Left Arm: 10 x 15
– Rest 1 minute
Right Arm: 10 x 15

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

Battle Ropes:

Work: 20 Seconds
– Rest 1 minute
Work: 20 Seconds

Prone Single Arm Sled Pull and Sprint:

Left Arm: 160 x 20 yards
Sprint: 20 yards
– Rest 2 minutes
Right Arm: 160 x 20 yards
Sprint: 20 yards