Overhead Press

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

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

75 x 5 / o&b

85 x 5 / o&b

main – Superset OHP and Widegrip Free Cable Pulldowns (1-2 min rest b/w sets)

95 x 5 / 115 x 5

110 x 5 / 115 x 5

125 x 9 / 115 x 5

notes:  So close to a rep PR, but the 9th rep had a big hitch, so I stopped.

 

Assistance

Bench Press  (no rest for warm ups)

warm-up – Superset Bench and Pulldowns

75 x 5 / 115 x 5

95 x 5 / 115 x 5

110 x 5 / 115 x 5

main assist – Superset Bench and Pulldowns  (60 sec rest)

150 x 5 / 115 x 10

150 x 5 / 115 x 10

150 x 5 / 115 x 10

150 x 5 / 115 x 10

150 x 5 / 115 x 10

 

Optional Assistance:  Arms

Used a rest-pause system:  you have 5 sets to hit the desired total number of reps, with 30 second breaks.

Closegrip Bench Press (30 rep goal)

150 x 13

REST

x 8

REST

x 5

REST

x 4

notes:  That last rep was ugly.  Probably should have saved it for one more mini-set, but a mini-set of 1 rep sounded lame.

 

V-Bar Pushdowns (35 rep goal)

57.5 x 23

REST

x 12

notes:  too light.

 

Dumbbell Curls (35 rep goal)

30 x 20

REST

x 10

REST

x 5

 

Hammer Cable Curls (with rope attach, 35 rep goal)

52.5 x 11

REST

x 9

REST

x 8

REST

x 7

 

notes:  The rep distribution was a little closer to what I want, but still need to up the weights.

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