Overhead Press

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

55 x 5 / over & backs w/ resistance band x 8

65 x 5 / o&b

80 x 5 / o&b

main – Superset OHP and Widegrip Pulldowns (2 min rest b/w sets)

95 x 3 / 130 x 5

110 x 3 / 130 x 5

120 x 7 / 130 x 5

 

 

Assistance

Superset Bench Press and Bent Over Row  (60 sec rest)

85 x 10 / 85 x 10

85 x 10 / 85 x 10

85 x 10 / 85 x 10

85 x 10 / 85 x 10

85 x 10 / 85 x 10

IMG_4820

notes:  The rows were light but it helped us to keep things quick by keeping the weight the same and focusing on the contraction.  Plus its now 3 days of Back work in a row so light felt good.

 

Superset Closegrip Bench Press and EZ Bar Curls (60 sec rest)

115 x 15 / 70 x 15

115 x 15 / 70 x 15

115 x 15 / 70 x 15

IMG_4830

 

notes:  Curls much better today.

Bent Over RD Flys (30 sec rest)

15s x 15

15s x 15

15s x 15

IMG_4837

Advertisements