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Old 03-03-2014, 12:32 PM   #111
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5/3/1, CYCLE 1, 3's WEEK, OVERHEAD PRESS:

Warmup:
foam rolling for back, IT bands, pecs. Stretching for lats, pecs, shoulders, hips, quads. 1x10 each press behind neck, muscle snatch, good morning, squat to stands.

1. Overhead Press:
bar x 12, strict
95 x 8, strict
135 x 5, strict
155 x 5, strict
165 x 3, push press
185 x 3, push press
210 x 7, push press. PR!

2. Cable Row, Straight Handle:
130 x 15
180 x 12, 10, 9, 9

3. Incline Press:
165 x 8
180 x 8
190 x 6

4. DB Curls:
25's x 10, 10, 10, 8

Session Grade: 80%
Notes:
Push presses felt really nice, hope they keep getting better as I get used to them again. Everything else went smooth as could be, a really great session today.
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Old 03-03-2014, 05:32 PM   #112
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Very nice pressing. Looking good.
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Old 03-04-2014, 09:55 PM   #113
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5/3/1, CYCLE 1, 3's WEEK, DEADLIFT:

warmup:
foam rolling for back, pecs, IT bands. stretching for pecs, alts, shoulders, hips, quads. 1x10 each of behind neck press, good morning, muscle snatch, squat to stand.

1. Hang Power Snatch:
Bar x 5
95 x 5
115 x 3
135 x 3, 3
150 x 3
185 x miss. Would have been a PR, but didn't have it today.

2. Deadlift:
225 x 3
275 x 3
300 x 3
340 x 3
385 x 6, 1 rep PR! Belt.

3. Front Squat:
135 x 5
215 x 8
230 x 8
245 x 6

4. Glute Ham Raise:
BW x 10, 10, 10

Session Grade: 80%
Notes:
Pretty good session today; the power snatches were decent, but a little bummed I missed the 185. I pulled it up my face height but just couldn't make myself get under it. Deadlifts went really well though; the beltless 340 is pretty good for me, and the 385 for 6 was a nice little PR. Front squats also went pretty well.
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Old 03-05-2014, 01:46 AM   #114
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Originally Posted by CountryFriedMuscle View Post
5/3/1, CYCLE 1, 3's WEEK, OVERHEAD PRESS:
1. Overhead Press:
bar x 12, strict 95 x 8, strict 135 x 5, strict 155 x 5, strict
165 x 3, push press 185 x 3, push press 210 x 7, push press. PR!

2. Cable Row, Straight Handle: 130 x 15 180 x 12, 10, 9, 9
3. Incline Press: 165 x 8 180 x 8 190 x 6
4. DB Curls: 25's x 10, 10, 10, 8
Session Grade: 80%
Strong OHP CFM ... that's a lot of volume and wts. ... Nice wt. on incline presses too ... keep up the great work brother ...
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Old 03-05-2014, 01:48 AM   #115
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Originally Posted by CountryFriedMuscle View Post
5/3/1, CYCLE 1, 3's WEEK, DEADLIFT:

1. Hang Power Snatch:
Bar x 5 95 x 5 115 x 3 135 x 3, 3 150 x 3 185 x miss.

2. Deadlift: 225 x 3 275 x 3 300 x 3 340 x 3 385 x 6, 1 rep PR! Belt.

3. Front Squat: 135 x 5 215 x 8 230 x 8 245 x 6
4. Glute Ham Raise: BW x 10, 10, 10
Session Grade: 80%
Another great session CFM ... Strong snatches buddy ... get that 185 next time for sure ... Great volume and wts. on DL also ... very very strong working overall ... congrats on rep PR ... keep smashing the iron brother ...
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Old 03-05-2014, 02:04 AM   #116
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Originally Posted by ravimolasaria View Post
Another great session CFM ... Strong snatches buddy ... get that 185 next time for sure ... Great volume and wts. on DL also ... very very strong working overall ... congrats on rep PR ... keep smashing the iron brother ...
Ha, my snatching is terrible, but thank you.
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Old 03-06-2014, 07:43 PM   #117
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5/3/1, CYCLE 1, 3's WEEK, BENCH PRESS:

warmup:
foam rolling for pecs, back, IT bands. stretching for pecs, lats, shoulders. 1x10 for behind neck press, good mornings, muscle snatch, squat to stands. 50 reps of reverse flys.

1. Bench Press:
Bar x 15
95 x 8
135 x 8
155 x 5
190 x 3
215 x 3
240 x 7, 1 rep PR! wraps.

2. Dumbbell Row:
65 x 10
95 x 10, 10, 10, 10

3. Dumbbell Incline Press:
75's x 11, 11, 10

4. Pulldowns:
150 x 10, 10, 10, 10

Session Grade: 80%
Notes:
Pretty good session, a nice little PR on bench. Overall a good session tonight.
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Old 03-07-2014, 12:52 AM   #118
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Originally Posted by CountryFriedMuscle View Post
5/3/1, CYCLE 1, 3's WEEK, BENCH PRESS:
1. Bench Press:
Bar x 15 95 x 8 135 x 8 155 x 5 190 x 3 215 x 3 240 x 7, 1 rep PR! wraps.

2. Dumbbell Row: 65 x 10 95 x 10, 10, 10, 10
3. Dumbbell Incline Press: 75's x 11, 11, 10
4. Pulldowns: 150 x 10, 10, 10, 10
Session Grade: 80%
Strong session CFM ... great volume on bench buddy ... congrats on Bench PR ... keep charging hard brother ...
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Old 03-10-2014, 02:25 PM   #119
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5/3/1, CYCLE 1, 1's WEEK, OVERHEAD PRESS:

warmup:
foam rolling for pecs, lats, IT bands. Stretching for pecs, lats, shoulders, hips. 1x10 each of behind neck press, good morning, muscle snatch, squat to stand.

1. Overhead Press (clean once, press for reps):
Bar x 12, strict
95 x 8, strict
135 x 5, strict
155 x 5, strict
175 x 5, push press
200 x 3, push press
225 x 5, 2 rep PR! push press, wraps.

2. Chest Supported Row:
1 plate x 15
2 plates x 12, 12,10, 10

3. Incline Press:
175 x 5
190 x 5
200 x 8

4. DB Curls:
25's x 12, 12, 10, 8

Session Grade: 80%
Notes:
Not too bad at all. The push press PR felt pretty solid, I think 6 was doable. Inclines also went well, not a PR, but but too bad either, especially after do the overhead work.
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Old 03-10-2014, 03:31 PM   #120
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Monster press numbers. Congrats.
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