Cycle 1, Week 2, Day 3 â?? OH Press [3 x 3]
Overhead Press:
WU
3 x 3: 60 x 3, 70 x 3, 80 x 6
JOKERS: 85 x 3, 90 x 3, 95 x 2
FSL: 60 x 8, 8, 7, 7, 6
3x3 supersetted w/ Good Mornings: 45 x 12, 60 x 12, 70 x 12
Accessory
A1 - Chins: 9, 8, 7, 6, 6 (10lbs x 3, 2, 2, BW x 3, 2, 1, 1)
A2 - Dips: 10lbs x 10, BW x 10, 10, 10, 10
B1 - Seated Military Press Machine Press: 40lbs x 12, 12, 10, 8, 6, 30lbs x 6
B2 - Rear Delt Fly: 40lbs x 12, 12, 12, 12, 12 [30 sec rest after mil press, 60 sec rest after rear delt fly]
Core
Decline Sit Up: 10, 8, 6, 5, 5 [40 sec rest]
Swiss Ball Crunch: 4 x 25 [20 sec rest]
I was much more comfortable with the press this week. I like doing triples, so I went with the regular 5/3/1 programming instead of the 5s pro. The good mornings felt out of place here so I cut them out after a few sets. Some nice progress as 90x1 last week turned into 90x3 and 95x2.
Same total of chins as last week, so I did a few of the leftovers with 10 lbs added. Maybe next week Iâ??ll keep that in mind and complete 5x10 chins so I donâ??t have to do weighted leftovers? Weâ??ll seeâ?¦